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[N]extrient

Mustard Greens Unprepared (Frozen)

SR Legacy·Comprehensive Reference Data

Mustard greens, frozen, unprepared

Vegetables and Vegetable Products

Macronutrients distribute relatively evenly across protein (2.5g), fat (0.3g), and carbohydrates (3.4g) per 100g. At just 20 calories per 100g, Mustard Greens Unprepared (Frozen) is one of the lowest-calorie options available. Sodium is modest at 29mg per 100g, well within limits for heart-healthy eating patterns. Fiber content sits at 3.3g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Mustard Greens Unprepared (Frozen) delivers meaningful amounts of 5 different vitamins and minerals above 10% of daily value. Composed of 93% water by weight, Mustard Greens Unprepared (Frozen) also contributes to daily hydration.

Calories20KCAL
Protein2.5G
Fat0.27G
Carbs3.4G
Fiber3.3G

Calorie Distribution

26kcal
  • Protein38%2.5 g
  • Fat9%0.27 g
  • Carbs52%3.4 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water93.2G
Energy20.0KCAL
Protein2.5G
Total lipid (fat)0.27G
Carbohydrate, by difference3.4G
Fiber, total dietary3.3G
Cholesterol0MG
Vitamin C, total ascorbic acid25.3MG
Thiamin0.05MG
Riboflavin0.06MG
Niacin0.31MG
Vitamin B-60.13MG
Folate, total138UG
Vitamin B-120UG
Vitamin A, RAE258UG
Vitamin D (D2 + D3)0UG
Calcium, Ca116MG
Iron, Fe1.3MG
Magnesium, Mg15.0MG
Phosphorus, P30.0MG
Potassium, K170MG
Sodium, Na29.0MG
Zinc, Zn0.23MG
Copper, Cu0.07MG
Manganese, Mn0.34MG
Selenium, Se0.70UG
Energy84.0kJ
Ash0.63G
Pantothenic acid0.02MG
Folic acid0UG
Folate, food138UG
Folate, DFE138UG
Retinol0UG
Vitamin A, IU5155IU
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.01G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00G
SFA 16:00.006G
SFA 18:00.002G
Fatty acids, total monounsaturated0.12G
MUFA 16:10.001G
MUFA 18:10.02G
MUFA 20:10.03G
MUFA 22:10.08G
Fatty acids, total polyunsaturated0.05G
PUFA 18:20.03G
PUFA 18:30.02G
PUFA 18:40G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Fatty acids, total trans0G
Tryptophan0.03G
Threonine0.07G
Isoleucine0.09G
Leucine0.08G
Lysine0.11G
Methionine0.02G
Cystine0.04G
Phenylalanine0.07G
Tyrosine0.13G
Valine0.10G
Arginine0.18G
Histidine0.04G
Alcohol, ethyl0G

Common Serving Sizes

ServingCalProteinFatCarbs
cup, chopped (146g)293.6g0.4g5g
package (10 oz) (284g)577.1g0.8g9.7g

Scaled from Mustard Greens Unprepared (Frozen)'s per-100g values using USDA portion data.

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Mustard Greens Drained Without Salt (Frozen, Cooked, Boiled)

19 kcal2.27g protein

Mustard Greens Drained with Salt (Frozen, Cooked, Boiled)

19 kcal2.27g protein

Collards (Raw)

32 kcal3.02g protein

Turnip Greens Drained Without Salt (Cooked, Boiled)

20 kcal1.14g protein

Turnip Greens and Turnips Unprepared (Frozen)

21 kcal2.46g protein

Broccoli Raab (Raw)

22 kcal3.17g protein

Nutrient Highlights

  • Mustard Greens Unprepared (Frozen) is a excellent source of Vitamin C (28% DV) — see top foods ranked by Vitamin C
  • Mustard Greens Unprepared (Frozen) is a good source of Fiber (12% DV) — see top foods ranked by Fiber

Dietary Considerations

  • Mustard Greens Unprepared (Frozen) is naturally low in sodium at 29mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Mustard Greens Unprepared (Frozen) is a meaningful source of folate at 138mcg per 100g, important during pregnancy. See the Pregnancy Nutrition Guide.

Rankings Among 8,262 USDA Foods

  • Vitamin C: top 8% (#661 of 8,262)
  • Fiber: top 16% (#1,322 of 8,262)
  • Calcium: top 16% (#1,322 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
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Nutrition Facts

Serving Size 100g

Calories20
% Daily Value*
Total Fat 0.27G0%
Cholesterol 0MG0%
Sodium 29.0MG1%
Total Carbohydrate 3.4G1%
Dietary Fiber 3.3G12%
Total Sugars 0
Protein 2.5G5%
Vitamin D 0UG0%
Calcium 116MG9%
Iron 1.3MG7%
Potassium 170MG4%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 169258.

View on USDA FoodData Central →