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How Many Calories in Mustard Greens, Frozen, Unprepared?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 6 kcal | 0.7g |
| 100g | 20 kcal | 2.5g |
| 1 cup, chopped | 29 kcal | 3.6g |
A mustard greens, frozen, unprepared contains 20 calories per 100g. A typical 1 cup, chopped (146g) provides about 29 calories. Mustard Greens, Frozen, Unprepared is low in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Mustard Greens, Frozen, Unprepared Nutrition Facts
| Nutrient | Per 100g | Per serving (146g) |
|---|---|---|
| Calories | 20 kcal | 29 kcal |
| Protein | 2.5g | 3.6g |
| Carbohydrates | 3.4g | 5.0g |
| of which Sugars | 0.0g | 0.0g |
| Fat | 0.3g | 0.4g |
| of which Saturates | 0.0g | 0.0g |
| Fibre | 3.3g | 4.8g |
| Sodium | 29.0mg | 42mg |
| Potassium | 170.0mg | 248mg |
| Calcium | 116.0mg | 169mg |
| Iron | 1.3mg | 1.9mg |
| Vitamin C | 25.3mg | 36.9mg |
| Vitamin A | 258.0µg | 377µg |
| Selenium | 0.7µg | 1µg |
| Riboflavin (B2) | 0.1mg | 0.1mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- A good source of fibre (12% DV)
- Low in saturated fat (0% DV)
- Low in sodium (1% DV)
- High in vitamin C (28% DV) — an excellent source
- High in vitamin A (29% DV) — an excellent source
- Calories: 1% DV
- Protein: 5% DV
- Carbohydrates: 1% DV
- Fibre: 12% DV
- Fat: 0% DV
- Saturated fat: 0% DV
- Sodium: 1% DV
- Potassium: 4% DV
- Calcium: 9% DV
- Iron: 7% DV
- Vitamin C: 28% DV
- Vitamin A: 29% DV
- Selenium: 1% DV
- Riboflavin (B2): 8% DV
Useful for tracking mustard greens, frozen, unprepared
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79% protein, zero carbs. Air-fried, not baked. One of the cleanest macros of any snack.
Shop MORiSH →Have a cat or dog? Check whether mustard greens, frozen, unprepared is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out mustard greens, frozen, unprepared for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Cooking method matters here too — boiling can leach some water-soluble vitamins into the cooking water, while steaming or roasting tends to retain more.
Does mustard greens, frozen, unprepared fit your diet?
Low-carb / keto
Mustard Greens, Frozen, Unprepared contains 3.4g of carbohydrate per 100g, low enough to fit comfortably within most low-carb or ketogenic daily carb allowances — check the fat and protein split above against your specific macro targets.
Weight management
At 20 calories per 100g, mustard greens, frozen, unprepared is calorie-light relative to its volume, which can help keep a meal within a calorie target without needing very small portions.
Frequently Asked Questions
How many calories in mustard greens, frozen, unprepared per 100g?
Mustard Greens, Frozen, Unprepared contains 20 calories per 100g, based on USDA reference data.
Is mustard greens, frozen, unprepared high in calories?
A 1 cup, chopped of mustard greens, frozen, unprepared (146g) has around 29 calories — roughly 1% of a 2,000-calorie daily intake.
Is mustard greens, frozen, unprepared good for weight loss?
At 20 calories per 100g, mustard greens, frozen, unprepared is relatively low in calories and can fit well into a weight-loss diet. A 1 cup, chopped provides about 29 calories.
How much protein is in mustard greens, frozen, unprepared?
Mustard Greens, Frozen, Unprepared contains 2.5g of protein per 100g.
Is mustard greens, frozen, unprepared a good source of fibre?
Yes — mustard greens, frozen, unprepared provides 3.3g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does mustard greens, frozen, unprepared compare to asparagus?
Mustard Greens, Frozen, Unprepared has 20 calories per 100g, close to asparagus at 20 — 0 calories fewer per 100g. See the full macro breakdown above.
Is mustard greens, frozen, unprepared keto-friendly?
Mustard Greens, Frozen, Unprepared contains 3.4g of carbohydrate per 100g, which fits comfortably within most ketogenic daily carb allowances — check it against your specific daily carb target.
How many servings of mustard greens, frozen, unprepared for 20g of protein?
With 2.5g of protein per 100g, you'd need roughly 800g of mustard greens, frozen, unprepared to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to mustard greens, frozen, unprepared by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Mustard Greens, Frozen, Unprepared (this page) | 20 kcal | 2.5g | 3.4g | 0.3g |
| Asparagus | 20 kcal | 2.2g | 3.9g | 0.1g |
| Chard, Swiss, Cooked, Boiled | 20 kcal | 1.9g | 4.1g | 0.1g |
| Chrysanthemum, Garland, Cooked, Boiled | 20 kcal | 1.6g | 4.3g | 0.1g |
| Gourd, Dishcloth (towelgourd), Raw | 20 kcal | 1.2g | 4.3g | 0.2g |
| Peppers, Sweet, Green, Raw | 20 kcal | 0.9g | 4.6g | 0.2g |
| Peppers, Sweet, Green, Frozen | 20 kcal | 1.1g | 4.5g | 0.2g |
More kit for mustard greens, frozen, unprepared tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.