Mustard spinach, (tendergreen), cooked, boiled, drained, without salt
1 cup, chopped (180 g): 29 kcal, 3.1 g protein, 5 g carbohydrate and 0.4 g fat.
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Nutrition Facts
Serving size1 cup, chopped (180 g)
Amount per serving
Calories30
% Daily Value*
| Total Fat 0g | 0% |
|---|---|
| Saturated Fat — | |
| Trans Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 25mg | 1% |
| Total Carbohydrate 5g | 2% |
| Dietary Fiber 4g | 13% |
| Total Sugars — | |
| Includes Added Sugars — | |
| Protein 3g | 6% |
| Vitamin D 0mcg | 0% |
| Calcium 280mg | 20% |
| Iron 1.4mg | 8% |
| Potassium 510mg | 10% |
* The % Daily Value (DV) 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.
Estimated values. — means USDA has no value; ≥ is a lower bound. Source: USDA FoodData Central. Disclaimer.
What 1 cup, chopped (180 g) gives you
High in Calcium (22% DV), Manganese (21% DV), Vitamin A (82% DV), Vitamin C (130% DV), Folate (33% DV)
Low in total fat, cholesterol, sodium
High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).
Where the calories come from
34% protein · 57% carbohydrate · 9% fat
- Protein
- 3 g 34%
- Carbs
- 5 g 57%
- Fat
- 0 g 9%
Compared with other foods
Per 100 g, against every food in USDA's data.
- Calories: less than 98% of foods
- Protein: more than 21% of foods
- Total fat: less than 87% of foods
- Carbohydrate: more than 37% of foods
- Dietary fiber: more than 70% of foods
- Sodium: less than 80% of foods
All nutrients (28)
Amounts for 1 cup, chopped (180 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calories | 28.8 kcal | 16 kcal | |
| Protein | 3.06 g | 1.7 g | 6% |
| Carbohydrate | 5.04 g | 2.8 g | 2% |
| Dietary fiber | 3.6 g | 2 g | 13% |
| Water | 170 g | 94.5 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Total fat | 0.36 g | 0.2 g | 0% |
| Trans fat | 0 g | 0 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calcium | 284 mg | 158 mg | 22% |
| Iron | 1.44 mg | 0.8 mg | 8% |
| Magnesium | 12.6 mg | 7 mg | 3% |
| Phosphorus | 32.4 mg | 18 mg | 3% |
| Potassium | 513 mg | 285 mg | 11% |
| Sodium | 25.2 mg | 14 mg | 1% |
| Zinc | 0.198 mg | 0.11 mg | 2% |
| Copper | 0.09 mg | 0.05 mg | 10% |
| Manganese | 0.486 mg | 0.27 mg | 21% |
| Selenium | 1.08 mcg | 0.6 mcg | 2% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 738 mcg | 410 mcg | 82% |
| Vitamin C | 117 mg | 65 mg | 130% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
| Thiamin (B1) | 0.074 mg | 0.041 mg | 6% |
| Riboflavin (B2) | 0.112 mg | 0.062 mg | 9% |
| Niacin (B3) | 0.774 mg | 0.43 mg | 5% |
| Pantothenic acid (B5) | 0.214 mg | 0.119 mg | 4% |
| Vitamin B6 | 0.175 mg | 0.097 mg | 10% |
| Folate | 131 mcg | 73 mcg | 33% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
Similar foods
- Mustard greens, frozen, cooked, boiled, drained, with salt
- Mustard greens, frozen, cooked, boiled, drained, without salt
- Mustard greens, frozen, unprepared
- Mustard greens, raw
- Mustard spinach, (tendergreen), cooked, boiled, drained, with salt
- Mustard spinach, (tendergreen), raw
- New Zealand spinach, cooked, boiled, drained, without salt
- New Zealand spinach, raw
- New zealand spinach, cooked, boiled, drained, with salt
- Nopales, cooked, without salt
Sources
- USDA FoodData Central record 168439(SR Legacy)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.