Calories and Nutritions in Mustard Greens

A 100 gram serving of raw mustard greens contains 27 calories, while a 100 gram serving of cooked, boiled mustard greens contains 26 calories.

One kilogram (1000g) of raw mustard greens contains 270 calories, and one kilogram of cooked, boiled mustard greens contains 260 calories.

One large mustard green leaf (15 grams) contains 4 calories.

Mustard greens offer several health advantages due to a dense concentration of vitamins, minerals, and powerful plant compounds. The list below details some of these key mustard greens benefits.

• Mustard greens are exceptionally rich in Vitamin K. This vitamin is essential for blood clotting and plays a critical role in bone health by helping to regulate calcium. A review by Palermo, A., et al. (2017), "Vitamin K and Bone Metabolism," concluded that adequate Vitamin K intake is associated with a lower risk of fractures and improved bone mineral density.
• Mustard greens contain potent antioxidants. The leaves are a source of glucosinolates and other antioxidants like beta-carotene and lutein, which help protect the body's cells from damage caused by oxidative stress. A study by Samec, D., et al. (2021), "Glucosinolates: From Plants to Humans," detailed the mechanisms by which these compounds exhibit antioxidant and anti-inflammatory effects.
• Mustard greens support heart health. The greens contain compounds that can bind to bile acids in the digestive system, which helps lower cholesterol levels. The high potassium content also helps to regulate blood pressure. Research by Kahlon, T. S., et al. (2008), "In vitro binding of bile acids by okra, beets, asparagus, eggplant, turnips, green beans, carrots, and cauliflower," demonstrated the bile acid binding capacity of various vegetables, including mustard greens.
• Mustard greens promote healthy vision. The vegetable is a good source of carotenoids like beta-carotene, which the body converts to Vitamin A. Vitamin A is critical for vision and may reduce the risk of age-related eye disorders. Research from Johnson, E. J. (2013), "The role of carotenoids in human health," found that dietary carotenoids are associated with a reduced risk of age-related macular degeneration.

While mustard greens are nutritious, some potential disadvantages exist, particularly for individuals taking certain medications or with specific health conditions. The points below detail these potential concerns.

• Mustard greens are very high in Vitamin K. This vitamin plays a key role in blood clotting. Individuals taking blood-thinning medications like warfarin need to maintain a consistent intake of Vitamin K to avoid interfering with the drug's effectiveness. A study by Holmes, M. V., et al. (2012), "Warfarin and Vitamin K," discussed the importance of stable Vitamin K consumption for patients on anticoagulant therapy.
• Mustard greens contain oxalates. These are natural compounds that can bind with calcium and form crystals, potentially leading to the formation of kidney stones in susceptible individuals. People with a history of oxalate kidney stones are advised to moderate their intake of high-oxalate foods. A study by Taylor, E. N., & Curhan, G. C. (2008), "Dietary calcium and the risk of incident kidney stones in women," detailed how dietary factors, including oxalate intake, influence the risk of stone formation. An alternative leafy green with lower oxalate content is cabbage. A daily suggested amount is one cup (56g) of chopped raw mustard greens.

The macronutrients in mustard greens are computed through direct laboratory analysis based on a standardized 100-gram sample. The process involves quantifying the exact weight of protein by measuring nitrogen content, determining fat through lipid extraction, and calculating total carbohydrates by subtracting the weight of protein, fat, water, and minerals from the 100-gram total. The total caloric energy is then derived from these macro weights using the Atwater system, which assigns 4 calories per gram for protein and carbohydrates and 9 calories per gram for fat. This computation is influenced by factors like dietary fiber, as the 3.2 grams of fiber within the 4.67 grams of total carbohydrates in raw mustard greens provide fewer digestible calories than starches. Preparation methods also alter the results, as cooking changes the water content and nutrient concentration, leading to slightly different macro values and calorie counts for raw (27 calories) versus cooked (26 calories) mustard greens.

Yes, for individuals not taking blood-thinning medication, mustard green is a good food choice because the leafy vegetable provides a range of benefits for bone, cellular, and cardiovascular health. For bone health, mustard greens are an exceptional source of Vitamin K, a nutrient vital for calcium regulation and bone metabolism, and a review by Palermo, A., et al. (2017), "Vitamin K and Bone Metabolism," confirmed that adequate Vitamin K intake is associated with improved bone mineral density. Regarding cellular health, the greens contain powerful antioxidants like glucosinolates that protect cells from oxidative damage, a mechanism detailed in a study by Samec, D., et al. (2021), "Glucosinolates: From Plants to Humans." For cardiovascular health, compounds in mustard greens help lower cholesterol by binding to bile acids, an effect demonstrated in research by Kahlon, T. S., et al. (2008). The question of is mustard healthy is answered by these positive effects on multiple bodily systems.

The calorie content of mustard greens does not change among the different common types or cultivars. Southern Giant Curled, Florida Broadleaf, and Japanese Giant Red varieties all contain the same number of calories when raw. The primary factor that changes the calorie count is the preparation method. The lowest calorie form of mustard greens is cooked and boiled, which contains 26 calories per 100 grams. The highest calorie form is raw mustard greens, which contain 27 calories per 100 grams. This minor difference is due to changes in water content during the cooking process.

Mustard greens have a distinct, pungent, and peppery flavor with a noticeable bitterness. The taste is sharp and robust, similar to the spiciness found in horseradish or wasabi. This characteristic pungency comes from the compound sinigrin, which is activated when the leaves are crushed or chewed. The intensity of the peppery flavor can vary by the age of the plant and the specific cultivar, with younger leaves being milder. Cooking the greens, especially through slow-simmering or braising, significantly mellows the bitterness and peppery notes, resulting in a softer, more complex, and earthy flavor.

The origin of mustard greens (Brassica juncea) is in the Himalayan region of India, where the plant has been cultivated for thousands of years for both the leaves and the seeds used to make mustard oil. The plant's use is deeply embedded in the subcontinent's cuisine, forming the basis of ancient dishes like Sarson ka Saag, a Punjabi specialty of slow-cooked mustard leaves. From India, mustard greens spread eastward throughout Asia. In China, the vegetable, known as gai choy, became a staple, with a long history of being pickled as a method of preservation for the winter months. The introduction of mustard greens to North America happened through multiple routes. The use of mustard greens in Southern American cuisine is a direct result of African-American culinary traditions developed during the era of slavery. Enslaved people adapted their knowledge of cooking hearty leafy greens from Africa to the plants available in the American South, creating the classic soul food dish of slow-braised greens with smoked meat.