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How Many Calories in Mustard Spinach, (tendergreen), Raw?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 6 kcal | 0.6g |
| 100g | 22 kcal | 2.2g |
| 1 cup, chopped | 33 kcal | 3.3g |
A mustard spinach, (tendergreen), raw contains 22 calories per 100g. A typical 1 cup, chopped (150g) provides about 33 calories. Mustard Spinach, (tendergreen), Raw is low in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Mustard Spinach, (tendergreen), Raw Nutrition Facts
| Nutrient | Per 100g | Per serving (150g) |
|---|---|---|
| Calories | 22 kcal | 33 kcal |
| Protein | 2.2g | 3.3g |
| Carbohydrates | 3.9g | 5.8g |
| of which Sugars | 0.0g | 0.0g |
| Fat | 0.3g | 0.4g |
| of which Saturates | 0.0g | 0.0g |
| Fibre | 2.8g | 4.2g |
| Sodium | 21.0mg | 32mg |
| Potassium | 449.0mg | 674mg |
| Calcium | 210.0mg | 315mg |
| Iron | 1.5mg | 2.2mg |
| Vitamin C | 130.0mg | 195.0mg |
| Vitamin A | 495.0µg | 742µg |
| Selenium | 0.8µg | 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.
- A good source of fibre (10% DV)
- Low in saturated fat (0% DV)
- Low in sodium (1% DV)
- A good source of potassium (10% DV)
- A good source of calcium (16% DV)
- High in vitamin C (144% DV) — an excellent source
- High in vitamin A (55% DV) — an excellent source
- Calories: 1% DV
- Protein: 4% DV
- Carbohydrates: 1% DV
- Fibre: 10% DV
- Fat: 0% DV
- Saturated fat: 0% DV
- Sodium: 1% DV
- Potassium: 10% DV
- Calcium: 16% DV
- Iron: 8% DV
- Vitamin C: 144% DV
- Vitamin A: 55% DV
- Selenium: 1% DV
- Riboflavin (B2): 8% DV
Useful for tracking mustard spinach, (tendergreen), raw
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Shop MORiSH →Have a cat or dog? Check whether mustard spinach, (tendergreen), 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 spinach, (tendergreen), 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 spinach, (tendergreen), raw fit your diet?
Low-carb / keto
Mustard Spinach, (tendergreen), Raw contains 3.9g 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 22 calories per 100g, mustard spinach, (tendergreen), 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 spinach, (tendergreen), raw per 100g?
Mustard Spinach, (tendergreen), Raw contains 22 calories per 100g, based on USDA reference data.
Is mustard spinach, (tendergreen), raw high in calories?
A 1 cup, chopped of mustard spinach, (tendergreen), raw (150g) has around 33 calories — roughly 2% of a 2,000-calorie daily intake.
Is mustard spinach, (tendergreen), raw good for weight loss?
At 22 calories per 100g, mustard spinach, (tendergreen), raw is relatively low in calories and can fit well into a weight-loss diet. A 1 cup, chopped provides about 33 calories.
How much protein is in mustard spinach, (tendergreen), raw?
Mustard Spinach, (tendergreen), Raw contains 2.2g of protein per 100g.
Is mustard spinach, (tendergreen), raw a good source of fibre?
Mustard Spinach, (tendergreen), Raw is relatively low in fibre at 2.8g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does mustard spinach, (tendergreen), raw compare to asparagus, cooked, boiled, drained?
Mustard Spinach, (tendergreen), Raw has 22 calories per 100g, close to asparagus, cooked, boiled, drained at 22 — 0 calories fewer per 100g. See the full macro breakdown above.
Is mustard spinach, (tendergreen), raw keto-friendly?
Mustard Spinach, (tendergreen), Raw contains 3.9g 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), raw for 20g of protein?
With 2.2g of protein per 100g, you'd need roughly 909g of mustard spinach, (tendergreen), raw to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to mustard spinach, (tendergreen), raw by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Mustard Spinach, (tendergreen), Raw (this page) | 22 kcal | 2.2g | 3.9g | 0.3g |
| Asparagus, Cooked, Boiled, Drained | 22 kcal | 2.4g | 4.1g | 0.2g |
| Beans, Snap, Green, Canned, Regular Pack, Drained Solids | 22 kcal | 1.1g | 4.3g | 0.5g |
| Beet Greens, Raw | 22 kcal | 2.2g | 4.3g | 0.1g |
| Broccoli Raab, Raw | 22 kcal | 3.2g | 2.9g | 0.5g |
| Cardoon, Cooked, Boiled, Drained, without Salt | 22 kcal | 0.8g | 5.3g | 0.1g |
| Cowpeas, Leafy Tips, Cooked, Boiled, Drained, without Salt | 22 kcal | 4.7g | 2.8g | 0.1g |
More kit for mustard spinach, (tendergreen), raw tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.