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Food

Greens, Mustard

Foods / Greens, Mustard

About This Food

Description

Mustard greens are a member of the cruciferous family of vegetables and the plant that produces mustard seeds.

The peppery leaves are a rich, dark green color and have a distinct mustard flavor.

Mustard greens are an excellent source of beta carotene, vitamin C and folate. They are also high in vitamin K.

Like other members of this veggie family, mustard greens are packed with cancer-fighters including glucosinolates and sulphoraphane, as well as vision protecting lutein and zeaxanthin.

Selecting & Storing

Choose mustard greens with crisp, tender eaves with a rich green color. Refrigerate greens in a plastic bag, for up to a week.

Special diets
  • AIP Diet
  • Candida Diet
  • Diabetic
  • Elimination Diet
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • Low Carb Diet
  • Low FODMAP Diet
  • Low Histamine Diet
  • Low Lectin Diet
  • Low Oxalate Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • PCOS Diet
  • Pescetarian Diet
  • Primal Diet
  • Thyroid Diet
  • Vegetarian Diet
  • Whole Food
Benefits
Excellent Source of
  • VitaminA
  • VitaminC
  • VitaminK
  • Folate
Good Source of
  • Manganese
Preferences
  • No Fish
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Red Meat
  • No Corn
  • No Yeast
  • No Peanuts
  • No Molds
  • No Citrus
  • No Pseudograins
  • No Coconut
  • No Nightshade
  • No Legumes
  • No Grains
  • Low Carbohydrate
  • Low Cholesterol
  • Low Fat
  • Low Sodium
  • Low Sugars
  • Low Saturated Fat
Nutrition & Macros
Nutrition Information

Serving size: 1 cup(s) choppedmustard greens

Chart Icon. View Calorie Breakdown

Calories: 15

Omega-6 / Omega-3 ratio: 1 : 1

Macronutrients
Amount
Total Fat
0.11 g
Saturated Fat
0.01 g
Monounsaturated Fat
0.05 g
Polyunsaturated Fat
0.02 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
10 g
ALA
10 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
2.74 g
Net Carbohydrate
0.89 g
Sugars
0.9 g
Fiber
1.85 g
Protein
1.51 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
5880 IU
118%
Vitamin C
39.2 mg
65%
Vitamin D
0 IU
0%
Vitamin E
1.13 IU
4%
Vitamin B6
0.1 mg
5%
Vitamin B12
0 mcg
0%
Vitamin K
278.49 mg
348%
Folate
104.72 mcg
26%
Niacin
0.45 mg
2%
Riboflavin
0.06 mg
4%
Thiamin
0.04 mg
3%
Choline
0.22 mg
0%
Minerals
Calcium
57.68 mg
6%
Copper
0.08 mg
4%
Iron
0.82 mg
5%
Magnesium
17.92 mg
4%
Manganese
0.27 mg
14%
Phosphorous
24.08 mg
2%
Potassium
198.24 mg
6%
Selenium
0.5 mcg
1%
Sodium
14 mg
1%
Zinc
0.11 mg
1%
Phytonutrients
Alpha-carotene
0 mcg
Beta-carotene
3528 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
5544 mcg
Lycopene
0 mcg

Why You Need a Personalized Diet

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