Vegetables
Mustard spinach, (tendergreen), raw: calories and nutrition
Mustard spinach delivers 22 kcal, 2.2 g protein, 130 mg vitamin C, 495 µg vitamin A, and 159 µg folate per 100 g.
Quick nutrition facts (Per 100 g / Per serving)
- 22 kcal Calories (100 g) · 33 kcal / serving
- 2.2 g Protein (100 g) · 3.3 g / serving
- 0.3 g Total Fat (100 g) · 0.5 g / serving
- 3.9 g Total Carbohydrate (100 g) · 5.9 g / serving
- Protein 2.2 g 32%
- Carbohydrates 3.9 g 58%
- Total fat 0.3 g 10%
| Macronutrient | Amount per 100 g | Share of macro calories |
|---|---|---|
| Protein | 2.2 g | 32% |
| Carbohydrates | 3.9 g | 58% |
| Total fat | 0.3 g | 10% |
Nutrient library
Full nutrient profile
| Nutrient | Per 100 g | 1 cup, chopped (150 g) | % Daily Value (100 g) |
|---|---|---|---|
| Energy | 22 kcal | 33 kcal | 1% |
| Total fat | 0.3 g | 0.5 g | 0% |
| Saturated fat | 0 g | 0 g | 0% |
| Carbohydrates | 3.9 g | 5.9 g | 1% |
| Dietary fiber | 2.8 g | 4.2 g | 10% |
| Protein | 2.2 g | 3.3 g | 4% |
| Sodium | 21 mg | 31.5 mg | 1% |
| Calcium | 210 mg | 315 mg | 16% |
| Folate | 159 µg | 238.5 µg | 40% |
| Iron | 1.5 mg | 2.3 mg | 8% |
| Magnesium | 11 mg | 16.5 mg | 3% |
| Potassium | 449 mg | 673.5 mg | 10% |
| Vitamin A | 495 µg | 742.5 µg | 55% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Vitamin C | 130 mg | 195 mg | 144% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Zinc | 0.2 mg | 0.3 mg | 2% |
Serving size
What this means for your health
What is in it
Mustard spinach is a leafy vegetable. In 100 grams it supplies 22 calories, 2.2 grams of protein, 0.3 grams of fat, 3.9 grams of carbohydrate, and 2.8 grams of fiber. It also contains 21 milligrams of sodium, 210 milligrams of calcium, 1.5 milligrams of iron, 11 milligrams of magnesium, 449 milligrams of potassium, and 0.17 milligrams of zinc. Vitamin content is high: 130 milligrams of vitamin C, 495 micrograms of vitamin A, and 159 micrograms of folate. Vitamin D and vitamin B12 are not present.
What it means for your health
The high vitamin C amount provides more than the daily value, which is linked to immune support and antioxidant activity. The vitamin A level covers about half of the daily value and may help maintain vision and skin health. Folate contributes roughly forty percent of the daily value and is important for cell growth and DNA synthesis. The potassium content is notable and may support healthy blood pressure. Low fat and low sodium make this food a light addition to meals.
Good to know
A common serving is one cup chopped, which weighs about 150 grams. That serving triples the nutrient amounts listed above. Because the leaves are tender, they can be eaten raw in salads or lightly cooked. The food is naturally free of cholesterol and contains no added sugars. This is general education, not medical advice.
Research behind it
No research papers linked to this food yet.
Source
USDA FoodData Central (Public Domain) (ID: 168438) · Retrieved 2026-10-26
Educational information only, not medical or dietary advice. Consult a qualified health professional for personal nutrition guidance.