# Mustard greens, raw: calories and nutrition
Canonical: https://nutritionizm.com/food/mustard-greens-raw/
Last verified: 2026-10-26
Source: USDA FoodData Central (ID: 169256)
License: USDA FoodData Central values are public domain (CC0 1.0); Nutritionizm compilation and plain-language text are licensed under CC BY 4.0 (attribution: link to Canonical URL).

Per 100 g, mustard greens, raw has 27 kcal, 2.86 g protein, and 3.2 g fiber. It also provides 70 mg vitamin C and 115 mg calcium.

## Nutrient profile (per 100 g)

| Nutrient | Per 100 g | % Daily Value |
| --- | --- | --- |
| Calories | 27 kcal | 1% |
| Total Fat | 0.4 g | 1% |
| Saturated Fat | 0 g | 0% |
| Total Carbohydrate | 4.7 g | 2% |
| Sugars | 1.3 g | 3% |
| Dietary Fiber | 3.2 g | 11% |
| Protein | 2.9 g | 6% |
| Sodium | 20 mg | 1% |
| Calcium | 115 mg | 9% |
| Folate | 12 µg | 3% |
| Iron | 1.6 mg | 9% |
| Magnesium | 32 mg | 8% |
| Potassium | 384 mg | 8% |
| Vitamin A | 151 µg | 17% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 70 mg | 78% |
| Vitamin D | 0 µg | 0% |
| Zinc | 0.3 mg | 2% |

## Standard servings

- 1 cup, chopped: 56 g

## What is in it

Mustard greens, raw is a vegetable. Per 100 g, it has 27 kcal and 2.86 g of protein. It has 0.42 g of total fat and 3.2 g of dietary fiber. It also has 4.67 g of carbohydrates and 1.32 g of total sugars. You get 115 mg of calcium, 1.64 mg of iron, and 384 mg of potassium. It provides 70 mg of vitamin C and 151 ug of vitamin A. It has 12 ug of folate. It has no vitamin D or vitamin B12.

## What it means for your health

Vitamin A may help keep the eyes, skin, and immune system healthy. Dietary fiber is a type of carbohydrate that the body cannot digest. This food provides calcium, iron, potassium, and other nutrients. These nutrients may support body functions. Eating this vegetable can add nutrients to your meals.

## Good to know

One cup chopped weighs 56 g. This food is low in total fat, with 0.42 g per 100 g. It has 20 mg of sodium per 100 g. It contains no vitamin D or vitamin B12. This is general education, not medical advice.