QUICK ANSWER
How many calories are in raw mustard greens?
The selected raw mustard greens provide 27 kcal per 100 g. Scale from the edible portion and keep other states separate.
27 kcal / 100 gNutrition values describe a reference food state, not every individual item. Variety, water content, preparation and portion weight can change the estimate.
THE NUMBERS
Raw mustard greens nutrition facts per 100 g
The values below use the reference state shown at the top of this page. Keeping one gram basis makes it easier to compare foods before translating the values to the portion you actually ate.
- Calories
- 27 kcal
- Protein
- 2.86 g
- Carbohydrate
- 4.67 g
- Fat
- 0.42 g
- Fibre
- 3.2 g
- Vitamin K
- 258 µg
- Vitamin A
- 151 µg RAE
- Vitamin C
- 70 mg
Source: USDA FoodData Central SR Legacy record 169256. Values may be rounded for readability.
SERVING SIZE
Calories by portion and serving weight
Words such as “small,” “medium,” “half” and “one piece” are convenient but imprecise. Grams make the estimate reproducible, particularly when natural foods vary in size.
MACROS
Carbohydrate, protein and fat explained
Protein
2.86 g per 100 g. From Mustard greens, raw.
Carbohydrate
4.67 g per 100 g. From Mustard greens, raw.
Fat
0.42 g per 100 g. From Mustard greens, raw.
MORE THAN CALORIES
Fibre, vitamins and minerals
One food does not need to provide every nutrient. These are the characteristics most useful for understanding where raw mustard greens fits in a varied eating pattern.
Vitamin K
258 µg per 100 g in the selected USDA record.
Vitamin A
151 µg RAE per 100 g in the selected USDA record.
Vitamin C
70 mg per 100 g in the selected USDA record.
Calcium
115 mg per 100 g in the selected USDA record.
FOOD STATE MATTERS
How preparation changes the nutrition estimate
A reliable calorie entry should describe the food you actually ate—not merely a food with a similar name.
Raw
Selected reference.
Boiled
Use a cooked record and match salt state.
Frozen
Use the matching prepared or unprepared record.
Seasoned greens
Log oil, meat, broth and salt separately.
PRACTICAL CONTEXT
How raw mustard greens can fit different goals
There is no universal “good” or “bad” food. Portion, frequency, the rest of the meal, preferences and individual health needs all matter.
Portion math
At 27 kcal per 100 g, the 50 g example is 13.5 kcal.
Fibre check
The selected record lists 3.2 g fibre per 100 g.
Protein check
The selected record lists 2.86 g protein per 100 g.
Best logging move
Use raw leaf weight and count cooking fat, broth and seasoning separately.
QUALITY & SAFETY
How to choose, store and prepare it
Store
Keep mustard greens chilled and reasonably dry.
After opening or cutting
Keep cut leaves covered in a clean container.
Prepare
Rinse thoroughly and use clean utensils.
Safety boundary
Discard slimy or extensively spoiled leaves; the nutrient record does not establish storage duration.
PHOTO LOGGING
How to log raw mustard greens more accurately
A food photo can suggest the ingredient, but it cannot always reveal exact weight, hidden oil or preparation details. These checks turn an image guess into a better estimate.
- 01
Match the exact reference state: Mustard greens, raw.
- 02
Use edible grams. Calories are scaled from the selected per-100-g record; named portion weights come from the same local USDA record, while explicitly labelled gram examples are calculated.
- 03
Log oil, sauce, sweetener, salt and recipe ingredients separately.
- 04
Use a separate record when preparation changes the food state.
COMMON QUESTIONS
Raw mustard greens calorie and nutrition questions
How many calories are in 100 g of mustard greens?
27 kcal in the selected Mustard greens, raw record.
How much fibre is in mustard greens?
3.2 g per 100 g in the selected record.
Which mustard greens state does this page use?
Mustard greens, raw. Preparation and edible state are part of the answer.
Can cooked greens use the raw value?
No. Cooking changes water weight and requires a cooked record.
How are the portion calories calculated?
Each portion is scaled from 27 kcal per 100 g. Named weights come from the selected source record; calculated gram examples are labelled.
KEEP EXPLORING
Related food guides
SOURCES & METHOD
Where these numbers come from
Mustard greens, raw, per 100 g edible portion. Numeric nutrition claims use the nutrition-reviewed local USDA record. Named portion claims use source-held weights; explicitly labelled gram examples are calculations from the per-100-g record. The nutrient record does not establish storage duration, clinical advice or food-safety limits; use package directions and current authoritative guidance where relevant.
Open USDA FoodData Central SR Legacy record 169256 ↗Page reviewed 26 August 2026. We show the food state, gram basis and source record so readers can check the estimate instead of treating one number as universally exact.