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Nutrient-Packed Mustard Greens: Health Benefits & Easy Cooking Tips

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Mustard Greens (Frozen, Cooked, Blended, and Drained) – Nutritional Information

Mustard greens, when frozen, cooked, blended, and drained, offer a nutrient-dense and versatile addition to a variety of dishes. These leafy vegetables are an excellent source of essential vitamins and minerals, making them a great choice for those seeking to enrich their meals with natural goodness. The following breakdown provides key nutritional values per 100 grams of prepared mustard greens:

Nutrient Amount per 100g
Energy 19 kcal
Protein 2.27 g
Total Fat 0.25 g
Saturated Fat 0.013 g
Carbohydrates 3.11 g
Fiber 2.8 g
Sugars 0.32 g
Calcium 101 mg
Iron 1.12 mg
Magnesium 13 mg
Phosphorus 24 mg
Potassium 139 mg
Sodium 25 mg
Zinc 0.2 mg
Copper 0.058 mg
Manganese 0.294 mg
Selenium 0.6 mcg
Vitamin C 13.8 mg
Thiamine (B1) 0.04 mg
Riboflavin (B2) 0.053 mg
Niacin (B3) 0.258 mg
Vitamin B6 0.108 mg
Folate 70 mcg
Vitamin B12 0.0 mcg
Vitamin A 354 mcg
Vitamin E 1.35 mg
Vitamin D2 0.0 mcg

Key Nutritional Highlights

  • Low Calorie: Mustard greens are a great option for anyone looking to maintain or lose weight, providing just 19 kcal per 100 grams.
  • Rich in Fiber: With 2.8 grams of fiber per 100 grams, mustard greens promote healthy digestion and contribute to overall gut health.
  • High in Vitamins: A potent source of Vitamin A (354 mcg), Vitamin C (13.8 mg), and Folate (70 mcg), these greens support immune function, skin health, and cellular repair.
  • Mineral Content: Mustard greens are a rich source of calcium (101 mg), iron (1.12 mg), and magnesium (13 mg), essential for bone health, oxygen transport, and muscle function.
  • Good Source of Antioxidants: The presence of Vitamin E (1.35 mg) and Vitamin C helps combat oxidative stress and support the body’s defense against free radical damage.

Health Benefits of Mustard Greens

Mustard greens are incredibly beneficial for overall health, offering a range of nutrients that support the body’s needs. Rich in fiber, these greens aid in digestive health, helping to keep your gut healthy and prevent constipation. The high content of vitamins A and C boosts the immune system, supports eye health, and contributes to the maintenance of healthy skin.

The mineral profile of mustard greens, including calcium and iron, makes them an excellent choice for maintaining strong bones and optimal red blood cell production. Additionally, the greens are a good source of folate, making them an excellent addition to the diet of expectant mothers, as folate is crucial for fetal development.

Dietary Considerations

Mustard greens are naturally gluten-free, low-fat, and low-calorie, making them a fantastic option for various dietary preferences, including those following low-fat, low-calorie, or weight loss diets. They are also vegan and vegetarian-friendly, providing plant-based nutrients for those who do not consume animal products.

Allergen Information: Mustard greens are not known to contain common allergens such as dairy, eggs, nuts, or gluten. However, as with all foods, it is important to be mindful of individual sensitivities. Those with a mustard allergy should avoid consuming mustard greens, as they belong to the same Brassica family.

Cooking Tips

Frozen mustard greens are a convenient option, as they retain most of their nutritional value after being cooked, blended, and drained. They are perfect for incorporating into soups, stews, casseroles, and stir-fries. To preserve their flavor and nutrients, it’s best to cook them gently—steaming or sautéing them in a little olive oil or broth can bring out their rich, peppery taste. You can also blend them into smoothies or incorporate them into green juices for a quick nutritional boost.

Conclusion

Mustard greens, especially when frozen, cooked, blended, and drained, are a healthy, nutrient-packed food that adds a wealth of essential vitamins and minerals to your diet. They are versatile, easy to prepare, and an excellent choice for anyone looking to boost their intake of plant-based nutrients. Whether you enjoy them in soups, as a side dish, or blended into smoothies, these leafy greens are a flavorful and healthful addition to any meal.

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