Mustard spinach, (tendergreen), raw
1 cup, chopped (150 g): 33 kcal, 3.3 g protein, 5.9 g carbohydrate and 0.5 g fat.
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Nutrition Facts
Serving size1 cup, chopped (150 g)
Amount per serving
Calories35
% Daily Value*
| Total Fat 0g | 1% |
|---|---|
| Saturated Fat 0g | 0% |
| Trans Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 30mg | 1% |
| Total Carbohydrate 6g | 2% |
| Dietary Fiber 4g | 15% |
| Total Sugars — | |
| Includes Added Sugars — | |
| Protein 3g | 7% |
| Vitamin D 0mcg | 0% |
| Calcium 320mg | 25% |
| Iron 2.3mg | 15% |
| Potassium 670mg | 15% |
* 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 (150 g) gives you
High in Calcium (24% DV), Manganese (27% DV), Vitamin A (83% DV), Vitamin C (217% DV), Folate (60% DV)
Low in total fat, saturated 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
32% protein · 58% carbohydrate · 10% fat
- Protein
- 3 g 32%
- Carbs
- 6 g 58%
- Fat
- 0 g 10%
Compared with other foods
Per 100 g, against every food in USDA's data.
- Calories: less than 96% of foods
- Protein: more than 25% of foods
- Total fat: less than 84% of foods
- Carbohydrate: more than 41% of foods
- Dietary fiber: more than 78% of foods
- Sodium: less than 77% of foods
All nutrients (34)
Amounts for 1 cup, chopped (150 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calories | 33 kcal | 22 kcal | |
| Protein | 3.3 g | 2.2 g | 7% |
| Carbohydrate | 5.85 g | 3.9 g | 2% |
| Dietary fiber | 4.2 g | 2.8 g | 15% |
| Water | 138 g | 92.2 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Total fat | 0.45 g | 0.3 g | 1% |
| Saturated fat | 0.022 g | 0.015 g | 0% |
| Trans fat | 0 g | 0 g | |
| Monounsaturated fat | 0.207 g | 0.138 g | |
| Polyunsaturated fat | 0.086 g | 0.057 g | |
| Omega-3 EPA | 0 g | 0 g | |
| Omega-3 DHA | 0 g | 0 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calcium | 315 mg | 210 mg | 24% |
| Iron | 2.25 mg | 1.5 mg | 13% |
| Magnesium | 16.5 mg | 11 mg | 4% |
| Phosphorus | 42 mg | 28 mg | 3% |
| Potassium | 674 mg | 449 mg | 14% |
| Sodium | 31.5 mg | 21 mg | 1% |
| Zinc | 0.255 mg | 0.17 mg | 2% |
| Copper | 0.113 mg | 0.075 mg | 13% |
| Manganese | 0.61 mg | 0.407 mg | 27% |
| Selenium | 1.2 mcg | 0.8 mcg | 2% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 743 mcg | 495 mcg | 83% |
| Vitamin C | 195 mg | 130 mg | 217% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
| Thiamin (B1) | 0.102 mg | 0.068 mg | 9% |
| Riboflavin (B2) | 0.139 mg | 0.093 mg | 11% |
| Niacin (B3) | 1.02 mg | 0.678 mg | 6% |
| Pantothenic acid (B5) | 0.267 mg | 0.178 mg | 5% |
| Vitamin B6 | 0.229 mg | 0.153 mg | 13% |
| Folate | 239 mcg | 159 mcg | 60% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Alcohol | 0 g | 0 g |
Similar foods
- 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), cooked, boiled, drained, without salt
- New Zealand spinach, cooked, boiled, drained, without salt
- New Zealand spinach, raw
- New zealand spinach, cooked, boiled, drained, with salt
- Nopales, cooked, without salt
- Nopales, raw
Sources
- USDA FoodData Central record 168438(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.