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[N]extrient

Mustard Spinach (tendergreen) (Raw)

SR Legacy·Comprehensive Reference Data

Mustard spinach, (tendergreen), raw

Vegetables and Vegetable Products

A 100g serving covers 144% of the daily recommended Vitamin C, making Mustard Spinach (tendergreen) (Raw) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (2.2g), fat (0.3g), and carbohydrates (3.9g) per 100g. At just 22 calories per 100g, Mustard Spinach (tendergreen) (Raw) is one of the lowest-calorie options available. Sodium is modest at 21mg per 100g, well within limits for heart-healthy eating patterns. Fiber content sits at 2.8g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Mustard Spinach (tendergreen) (Raw) delivers meaningful amounts of 7 different vitamins and minerals above 10% of daily value.

Calories22KCAL
Protein2.2G
Fat0.3G
Carbs3.9G
Fiber2.8G

Calorie Distribution

27kcal
  • Protein32%2.2 g
  • Fat10%0.3 g
  • Carbs58%3.9 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water92.2G
Energy22.0KCAL
Protein2.2G
Total lipid (fat)0.30G
Carbohydrate, by difference3.9G
Fiber, total dietary2.8G
Cholesterol0MG
Vitamin C, total ascorbic acid130MG
Thiamin0.07MG
Riboflavin0.09MG
Niacin0.68MG
Vitamin B-60.15MG
Folate, total159UG
Vitamin B-120UG
Vitamin A, RAE495UG
Vitamin D (D2 + D3)0UG
Calcium, Ca210MG
Iron, Fe1.5MG
Magnesium, Mg11.0MG
Phosphorus, P28.0MG
Potassium, K449MG
Sodium, Na21.0MG
Zinc, Zn0.17MG
Copper, Cu0.07MG
Manganese, Mn0.41MG
Selenium, Se0.80UG
Energy92.0kJ
Ash1.4G
Pantothenic acid0.18MG
Folic acid0UG
Folate, food159UG
Folate, DFE159UG
Retinol0UG
Vitamin A, IU9900IU
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 16:00.007G
SFA 18:00.003G
Fatty acids, total monounsaturated0.14G
MUFA 16:10G
MUFA 18:10.02G
MUFA 20:10.03G
MUFA 22:10.09G
Fatty acids, total polyunsaturated0.06G
PUFA 18:20.03G
PUFA 18:30.03G
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
Alcohol, ethyl0G

Common Serving Sizes

ServingCalProteinFatCarbs
cup, chopped (150g)333.3g0.5g5.8g

Scaled from Mustard Spinach (tendergreen) (Raw)'s per-100g values using USDA portion data.

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Mushrooms Shiitake Without Salt (Cooked)

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Nutritionally Similar Foods

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

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

16 kcal1.7g protein

Mustard Spinach (tendergreen) Drained with Salt (Cooked, Boiled)

16 kcal1.7g protein

Pokeberry Shoots (poke) (Raw)

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Kale (Raw)

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Nutrient Highlights

  • Mustard Spinach (tendergreen) (Raw) is a excellent source of Vitamin C (144% DV) — see top foods ranked by Vitamin C
  • Mustard Spinach (tendergreen) (Raw) is a good source of Calcium (16% DV) — see top foods ranked by Calcium
  • Mustard Spinach (tendergreen) (Raw) is a good source of Fiber (10% DV) — see top foods ranked by Fiber
  • Mustard Spinach (tendergreen) (Raw) is a good source of Potassium (10% DV) — see top foods ranked by Potassium

Dietary Considerations

  • With 449mg of potassium per 100g, individuals on a renal diet should moderate their intake of Mustard Spinach (tendergreen) (Raw). See the Kidney Disease & Low-Potassium Diet guide for more.

  • Mustard Spinach (tendergreen) (Raw) is naturally low in sodium at 21mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Mustard Spinach (tendergreen) (Raw) is a meaningful source of folate at 159mcg per 100g, important during pregnancy. See the Pregnancy Nutrition Guide.

  • The antioxidant content of Mustard Spinach (tendergreen) (Raw) supports anti-inflammatory dietary patterns. See the Anti-Inflammatory Diet Guide.

Rankings Among 8,262 USDA Foods

  • Vitamin C: top 1% (#83 of 8,262)
  • Calcium: top 7% (#578 of 8,262)
  • Potassium: 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
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Nutrition Facts

Serving Size 100g

Calories22
% Daily Value*
Total Fat 0.30G0%
Cholesterol 0MG0%
Sodium 21.0MG1%
Total Carbohydrate 3.9G1%
Dietary Fiber 2.8G10%
Total Sugars 0
Protein 2.2G4%
Vitamin D 0UG0%
Calcium 210MG16%
Iron 1.5MG8%
Potassium 449MG10%

* 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: 168438.

View on USDA FoodData Central →