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[N]extrient

Mustard Spinach (tendergreen) Drained Without Salt (Cooked, Boiled)

SR Legacy·Comprehensive Reference Data

Mustard spinach, (tendergreen), cooked, boiled, drained, without salt

Vegetables and Vegetable Products

A 100g serving covers 72% of the daily recommended Vitamin C, making Mustard Spinach (tendergreen) Drained Without Salt (Cooked, Boiled) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (1.7g), fat (0.2g), and carbohydrates (2.8g) per 100g. At just 16 calories per 100g, Mustard Spinach (tendergreen) Drained Without Salt (Cooked, Boiled) is one of the lowest-calorie options available. With only 14mg of sodium, Mustard Spinach (tendergreen) Drained Without Salt (Cooked, Boiled) is naturally very low in sodium and suitable for sodium-restricted diets. Fiber content sits at 2g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Mustard Spinach (tendergreen) Drained Without Salt (Cooked, Boiled) delivers meaningful amounts of 5 different vitamins and minerals above 10% of daily value.

Calories16KCAL
Protein1.7G
Fat0.2G
Carbs2.8G
Fiber2G

Calorie Distribution

20kcal
  • Protein34%1.7 g
  • Fat9%0.2 g
  • Carbs57%2.8 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water94.5G
Energy16.0KCAL
Protein1.7G
Total lipid (fat)0.20G
Carbohydrate, by difference2.8G
Fiber, total dietary2.0G
Cholesterol0MG
Vitamin C, total ascorbic acid65.0MG
Thiamin0.04MG
Riboflavin0.06MG
Niacin0.43MG
Vitamin B-60.10MG
Folate, total73.0UG
Vitamin B-120UG
Vitamin A, RAE410UG
Vitamin D (D2 + D3)0UG
Calcium, Ca158MG
Iron, Fe0.80MG
Magnesium, Mg7.0MG
Phosphorus, P18.0MG
Potassium, K285MG
Sodium, Na14.0MG
Zinc, Zn0.11MG
Copper, Cu0.05MG
Manganese, Mn0.27MG
Selenium, Se0.60UG
Energy67.0kJ
Ash0.80G
Pantothenic acid0.12MG
Folic acid0UG
Folate, food73.0UG
Folate, DFE73.0UG
Retinol0UG
Vitamin A, IU8200IU
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total trans0G

Common Serving Sizes

ServingCalProteinFatCarbs
cup, chopped (180g)293.1g0.4g5g

Scaled from Mustard Spinach (tendergreen) Drained Without Salt (Cooked, Boiled)'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 Spinach (tendergreen) Drained with Salt (Cooked, Boiled)

16 kcal1.7g protein

Mustard Spinach (tendergreen) (Raw)

22 kcal2.2g protein

Lambsquarters (Raw)

43 kcal4.2g protein

Kale (Raw)

35 kcal2.92g protein

Kale (Raw)

35 kcal2.92g protein

Collards Chopped Unprepared (Frozen)

33 kcal2.69g protein

Nutrient Highlights

  • Mustard Spinach (tendergreen) Drained Without Salt (Cooked, Boiled) is a excellent source of Vitamin C (72% DV) — see top foods ranked by Vitamin C
  • Mustard Spinach (tendergreen) Drained Without Salt (Cooked, Boiled) is a good source of Calcium (12% DV) — see top foods ranked by Calcium

Dietary Considerations

  • Mustard Spinach (tendergreen) Drained Without Salt (Cooked, Boiled) is naturally low in sodium at 14mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • The antioxidant content of Mustard Spinach (tendergreen) Drained Without Salt (Cooked, Boiled) supports anti-inflammatory dietary patterns. See the Anti-Inflammatory Diet Guide.

Rankings Among 8,262 USDA Foods

  • Vitamin C: top 2% (#165 of 8,262)
  • Calcium: top 10% (#826 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
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories16
% Daily Value*
Total Fat 0.20G0%
Cholesterol 0MG0%
Sodium 14.0MG1%
Total Carbohydrate 2.8G1%
Dietary Fiber 2.0G7%
Total Sugars 0
Protein 1.7G3%
Vitamin D 0UG0%
Calcium 158MG12%
Iron 0.80MG4%
Potassium 285MG6%

* 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: 168439.

View on USDA FoodData Central →