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How Many Calories in Mustard Greens, Raw?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 8 kcal | 0.8g |
| 100g | 27 kcal | 2.9g |
| 1 cup, chopped | 15 kcal | 1.6g |
A mustard greens, raw contains 27 calories per 100g. A typical 1 cup, chopped (56g) provides about 15 calories. Mustard Greens, Raw is low in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Mustard Greens, Raw Nutrition Facts
| Nutrient | Per 100g | Per serving (56g) |
|---|---|---|
| Calories | 27 kcal | 15 kcal |
| Protein | 2.9g | 1.6g |
| Carbohydrates | 4.7g | 2.6g |
| of which Sugars | 1.3g | 0.7g |
| Fat | 0.4g | 0.2g |
| of which Saturates | 0.0g | 0.0g |
| Fibre | 3.2g | 1.8g |
| Sodium | 20.0mg | 11mg |
| Potassium | 384.0mg | 215mg |
| Calcium | 115.0mg | 64mg |
| Iron | 1.6mg | 0.9mg |
| Vitamin C | 70.0mg | 39.2mg |
| Vitamin A | 151.0µg | 85µg |
| Selenium | 0.9µg | 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 (11% DV)
- Low in saturated fat (0% DV)
- Low in sodium (1% DV)
- High in vitamin C (78% DV) — an excellent source
- A good source of vitamin A (17% DV)
- Calories: 1% DV
- Protein: 6% DV
- Carbohydrates: 2% DV
- Fibre: 11% DV
- Fat: 1% DV
- Saturated fat: 0% DV
- Sodium: 1% DV
- Potassium: 8% DV
- Calcium: 9% DV
- Iron: 9% DV
- Vitamin C: 78% DV
- Vitamin A: 17% DV
- Selenium: 2% DV
- Riboflavin (B2): 8% DV
Useful for tracking mustard greens, raw
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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, raw 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, raw 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, raw fit your diet?
Low-carb / keto
Mustard Greens, Raw contains 4.7g 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 27 calories per 100g, mustard greens, raw 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, raw per 100g?
Mustard Greens, Raw contains 27 calories per 100g, based on USDA reference data.
Is mustard greens, raw high in calories?
A 1 cup, chopped of mustard greens, raw (56g) has around 15 calories — roughly 1% of a 2,000-calorie daily intake.
Is mustard greens, raw good for weight loss?
At 27 calories per 100g, mustard greens, raw is relatively low in calories and can fit well into a weight-loss diet. A 1 cup, chopped provides about 15 calories.
How much protein is in mustard greens, raw?
Mustard Greens, Raw contains 2.9g of protein per 100g.
Is mustard greens, raw a good source of fibre?
Yes — mustard greens, raw provides 3.2g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does mustard greens, raw compare to bamboo shoots, raw?
Mustard Greens, Raw has 27 calories per 100g, close to bamboo shoots, raw at 27 — 0 calories fewer per 100g. See the full macro breakdown above.
Is mustard greens, raw keto-friendly?
Mustard Greens, Raw contains 4.7g 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, raw for 20g of protein?
With 2.9g of protein per 100g, you'd need roughly 690g of mustard greens, raw to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to mustard greens, raw by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Mustard Greens, Raw (this page) | 27 kcal | 2.9g | 4.7g | 0.4g |
| Bamboo Shoots, Raw | 27 kcal | 2.6g | 5.2g | 0.3g |
| Beet Greens, Cooked, Boiled, Drained, without Salt | 27 kcal | 2.6g | 5.5g | 0.2g |
| Cabbage, Savoy, Raw | 27 kcal | 2.0g | 6.1g | 0.1g |
| Celeriac, Cooked, Boiled, Drained, without Salt | 27 kcal | 1.0g | 5.9g | 0.2g |
| Kohlrabi, Raw | 27 kcal | 1.7g | 6.2g | 0.1g |
| Onions, Young Green, Tops Only | 27 kcal | 1.0g | 5.7g | 0.5g |
More kit for mustard greens, raw tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.