QUICK ANSWER
How many calories are in raw mustard spinach?
For mustard spinach, the locked raw mustard spinach (tendergreen) record provides 22 kcal per 100 g; use only a matching state and source-held weight.
22 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 spinach 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
- 22 kcal
- Protein
- 2.2 g
- Carbohydrate
- 3.9 g
- Fat
- 0.3 g
- Fibre
- 2.8 g
- Vitamin C
- 130 mg
- Vitamin A, RAE
- 495 µg
- Calcium
- 210 mg
Source: USDA FoodData Central SR Legacy record 168438. 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
2.2 g per 100 g. From Mustard spinach, (tendergreen), raw.
Carbohydrate
3.9 g per 100 g. From Mustard spinach, (tendergreen), raw.
Fat
0.3 g per 100 g. From Mustard spinach, (tendergreen), 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 spinach fits in a varied eating pattern.
Vitamin C
130 mg per 100 g in the selected USDA record.
Vitamin A, RAE
495 µg per 100 g in the selected USDA record.
Calcium
210 mg per 100 g in the selected USDA record.
Potassium
449 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 mustard spinach (tendergreen)
Selected nutrition reference.
ordinary spinach
Use a matching USDA record, complete product label or recipe instead of the selected reference.
mustard greens
Use a matching USDA record, complete product label or recipe instead of the selected reference.
cooked tendergreen
Use a matching USDA record, complete product label or recipe instead of the selected reference.
PRACTICAL CONTEXT
How raw mustard spinach 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 basis
The page scales only source-held weights from 22 kcal per 100 g.
Fibre check
The selected record lists 2.8 g fibre per 100 g.
Protein check
The selected record lists 2.2 g protein per 100 g.
Best logging move
Match raw mustard spinach (tendergreen) exactly; keep other states and formulations separate.
QUALITY & SAFETY
How to choose, store and prepare it
Exact state
This page represents raw mustard spinach (tendergreen).
Store
Follow the product label or applicable food-safety guidance; the nutrient record does not establish a storage duration.
Prepare
Use clean utensils, prevent cross-contamination and follow applicable cooking directions.
Safety boundary
Mustard spinach (tendergreen) is the exact food; ordinary spinach and mustard greens are separate foods.
PHOTO LOGGING
How to log raw mustard spinach 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 spinach, (tendergreen), raw.
- 02
Use edible grams. Every named weight is held by the selected local USDA record. The 100 g entry is the source nutrient basis; no household portion was invented.
- 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 spinach calorie and nutrition questions
How many calories are in 100 g of mustard spinach?
22 kcal in the locked Mustard spinach, (tendergreen), raw record.
Which state does this mustard spinach page use?
Mustard spinach, (tendergreen), raw. State and processing are part of the answer.
How much fibre is in mustard spinach?
2.8 g per 100 g in the selected record.
Are other preparations included?
No. ordinary spinach, mustard greens, cooked tendergreen require their own matching record, label or recipe.
Where do the portion weights come from?
Named weights come from the selected local USDA record; the 100 g entry is the source nutrient basis.
KEEP EXPLORING
Related food guides
SOURCES & METHOD
Where these numbers come from
Mustard spinach, (tendergreen), raw, per 100 g edible portion. Numeric nutrition and named portion claims use the locked local USDA record. No household portion, search demand, storage duration, clinical effect or medical advice is inferred.
Open USDA FoodData Central SR Legacy record 168438 ↗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.