Mustard spinach, raw

USDA name: Mustard spinach, (tendergreen), raw

33 calories in 1 cup, chopped (150 g). Per 100 g, protein: 2.2 g, carbohydrates: 3.9 g, fat: 0.3 g.

Among the other records in Vegetables and Vegetable Products, per 100 g: more vitamin C than 98%, and more calcium than 97%.

Compare with another food →

Serving
1
= 150 g
33KCAL
Where the calories come from

Mustard spinach, raw, 1 cup, chopped

33 calories

  • Protein3.3 g32% of calories
  • Carbs5.8 g58% of calories

    incl. 4.2 g fiber

  • Fat0.45 g10% of calories

Nutrition Facts

Serving size1 cup, chopped (150 g)
Amount per serving
Calories33
% Daily Value*
Total Fat 0.45 g1%
Saturated Fat 0.022 g0%
Trans Fat 0 g
Cholesterol 0 mg0%
Sodium 31.5 mg1%
Total Carbohydrate 5.8 g2%
Dietary Fiber 4.2 g15%
Protein 3.3 g
Vitamin D 0 mcg0%
Calcium 315 mg24%
Iron 2.3 mg13%
Potassium 674 mg14%

* 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. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Vitamin C217% 195 mg
  • Vitamin A83% 743 µg
  • Folate60% 239 µg
  • Vitamin B613% 0.23 mg
  • Riboflavin (B2)11% 0.14 mg
  • Thiamin (B1)9% 0.1 mg
  • Niacin (B3)6% 1 mg
  • Pantothenic acid (B5)5% 0.27 mg

Little or none: Vitamin B12, Vitamin D.

minerals

% of the Daily Value in this serving

  • Manganese27% 0.61 mg
  • Calcium24% 315 mg
  • Potassium14% 674 mg
  • Copper13% 0.11 mg
  • Iron13% 2.3 mg
  • Magnesium4% 16.5 mg
  • Phosphorus3% 42 mg
  • Zinc2% 0.26 mg
  • Selenium2% 1.2 µg
  • Sodium1% 31.5 mg

How it compares

Against other records in Vegetables and Vegetable Products, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Vitamin C

    Higher than 98%

    Same value as 0 of 867 other records.

    leastmost

  • Calcium

    Higher than 97%

    Same value as 2 of 901 other records.

    leastmost

  • Potassium

    Higher than 82%

    Same value as 0 of 901 other records.

    leastmost

  • Carbohydrates

    Lower than 81%

    Same value as 3 of 893 other records.

    leastmost

  • Iron

    Higher than 78%

    Same value as 3 of 901 other records.

    leastmost

  • Calories

    Lower than 76%

    Same value as 27 of 893 other records.

    leastmost

Questions

How many calories are in mustard spinach, raw?
1 cup, chopped (150 g): 33 calories; protein: 3.3 g, carbohydrates: 5.8 g, fat: 0.45 g.
How much protein is in mustard spinach, raw?
2.2 g per 100 g. Its estimated share of calories is 40%, using 4 kcal per gram of protein.
How many net carbs are in mustard spinach, raw?
1.1 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 59 reported nutrients, per 100 g+
Water92.2 g
Energy22 kcal
Energy92 kj
Protein2.2 g
Total lipid (fat)0.3 g
Ash1.4 g
Carbohydrate, by difference3.9 g
Fiber, total dietary2.8 g
Calcium, Ca210 mg
Iron, Fe1.5 mg
Magnesium, Mg11 mg
Phosphorus, P28 mg
Potassium, K449 mg
Sodium, Na21 mg
Zinc, Zn0.17 mg
Copper, Cu0.075 mg
Manganese, Mn0.41 mg
Selenium, Se0.8 µg
Vitamin C, total ascorbic acid130 mg
Thiamin0.068 mg
Riboflavin0.093 mg
Niacin0.68 mg
Pantothenic acid0.18 mg
Vitamin B-60.15 mg
Folate, total159 µg
Folic acid0 µg
Folate, food159 µg
Folate, DFE159 µg
Vitamin B-120 µg
Vitamin A, RAE495 µg
Retinol0 µg
Vitamin A, IU9,900 iu
Vitamin D (D2 + D3), International Units0 iu
Vitamin D (D2 + D3)0 µg
Fatty acids, total saturated0.015 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00 g
SFA 12:00 g
SFA 14:00 g
SFA 16:00.007 g
SFA 18:00.003 g
Fatty acids, total monounsaturated0.14 g
MUFA 16:10 g
MUFA 18:10.022 g
MUFA 20:10.028 g
MUFA 22:10.087 g
Fatty acids, total polyunsaturated0.057 g
PUFA 18:20.03 g
PUFA 18:30.027 g
PUFA 18:40 g
PUFA 20:40 g
PUFA 20:5 n-3 (EPA)0 g
PUFA 22:5 n-3 (DPA)0 g
PUFA 22:6 n-3 (DHA)0 g
Fatty acids, total trans0 g
Cholesterol0 mg
Alcohol, ethyl0 g

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 168438, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.