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How Many Calories in Mustard Spinach, (tendergreen), Cooked, Boiled?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 5 kcal | 0.5g |
| 100g | 16 kcal | 1.7g |
| 1 cup, chopped | 29 kcal | 3.1g |
A mustard spinach, (tendergreen), cooked, boiled contains 16 calories per 100g. A typical 1 cup, chopped (180g) provides about 29 calories. Mustard Spinach, (tendergreen), Cooked, Boiled is low in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Mustard Spinach, (tendergreen), Cooked, Boiled Nutrition Facts
| Nutrient | Per 100g | Per serving (180g) |
|---|---|---|
| Calories | 16 kcal | 29 kcal |
| Protein | 1.7g | 3.1g |
| Carbohydrates | 2.8g | 5.0g |
| of which Sugars | 0.0g | 0.0g |
| Fat | 0.2g | 0.4g |
| of which Saturates | 0.0g | 0.0g |
| Fibre | 2.0g | 3.6g |
| Sodium | 14.0mg | 25mg |
| Potassium | 285.0mg | 513mg |
| Calcium | 158.0mg | 284mg |
| Iron | 0.8mg | 1.4mg |
| Vitamin C | 65.0mg | 117.0mg |
| Vitamin A | 410.0µg | 738µg |
| Selenium | 0.6µg | 1µg |
| Riboflavin (B2) | 0.1mg | 0.2mg |
% 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.
- Low in saturated fat (0% DV)
- Low in sodium (1% DV)
- A good source of calcium (12% DV)
- High in vitamin C (72% DV) — an excellent source
- High in vitamin A (46% DV) — an excellent source
- Calories: 1% DV
- Protein: 3% DV
- Carbohydrates: 1% DV
- Fibre: 7% DV
- Fat: 0% DV
- Saturated fat: 0% DV
- Sodium: 1% DV
- Potassium: 6% DV
- Calcium: 12% DV
- Iron: 4% DV
- Vitamin C: 72% DV
- Vitamin A: 46% DV
- Selenium: 1% DV
- Riboflavin (B2): 8% DV
Useful for tracking mustard spinach, (tendergreen), cooked, boiled
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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 spinach, (tendergreen), cooked, boiled 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 spinach, (tendergreen), cooked, boiled 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 spinach, (tendergreen), cooked, boiled fit your diet?
Low-carb / keto
Mustard Spinach, (tendergreen), Cooked, Boiled contains 2.8g 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 16 calories per 100g, mustard spinach, (tendergreen), cooked, boiled 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 spinach, (tendergreen), cooked, boiled per 100g?
Mustard Spinach, (tendergreen), Cooked, Boiled contains 16 calories per 100g, based on USDA reference data.
Is mustard spinach, (tendergreen), cooked, boiled high in calories?
A 1 cup, chopped of mustard spinach, (tendergreen), cooked, boiled (180g) has around 29 calories — roughly 1% of a 2,000-calorie daily intake.
Is mustard spinach, (tendergreen), cooked, boiled good for weight loss?
At 16 calories per 100g, mustard spinach, (tendergreen), cooked, boiled 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 spinach, (tendergreen), cooked, boiled?
Mustard Spinach, (tendergreen), Cooked, Boiled contains 1.7g of protein per 100g.
Is mustard spinach, (tendergreen), cooked, boiled a good source of fibre?
Mustard Spinach, (tendergreen), Cooked, Boiled is relatively low in fibre at 2.0g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does mustard spinach, (tendergreen), cooked, boiled compare to beans, snap, canned, all styles?
Mustard Spinach, (tendergreen), Cooked, Boiled has 16 calories per 100g, close to beans, snap, canned, all styles at 16 — 0 calories fewer per 100g. See the full macro breakdown above.
Is mustard spinach, (tendergreen), cooked, boiled keto-friendly?
Mustard Spinach, (tendergreen), Cooked, Boiled contains 2.8g 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 spinach, (tendergreen), cooked, boiled for 20g of protein?
With 1.7g of protein per 100g, you'd need roughly 1176g of mustard spinach, (tendergreen), cooked, boiled to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to mustard spinach, (tendergreen), cooked, boiled by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Mustard Spinach, (tendergreen), Cooked, Boiled (this page) | 16 kcal | 1.7g | 2.8g | 0.2g |
| Beans, Snap, Canned, All Styles | 16 kcal | 0.8g | 3.5g | 0.2g |
| Cabbage, Chinese (pe-tsai), Raw | 16 kcal | 1.2g | 3.2g | 0.2g |
| Celery | 16 kcal | 0.7g | 3.0g | 0.2g |
| Lettuce, Red Leaf, Raw | 16 kcal | 1.3g | 2.3g | 0.2g |
| Radishes, Raw | 16 kcal | 0.7g | 3.4g | 0.1g |
| Squash, Summer, Scallop, Cooked | 16 kcal | 1.0g | 3.3g | 0.2g |
More kit for mustard spinach, (tendergreen), cooked, boiled tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.