Mustard Greens

Mustard Greens
Mustard Greens

Mustard greens are one of the more bitter leafy green cruciferous veggies. However, they impart nutritious properties, such as calcium and abundant amounts of vitamins K (524% of the daily value in one cup - cooked), A, C, and folate. Include these greens for anti-cancer benefits as well as heart health. Swish the leaves in a bowl of cold water to remove any dirt, remove any thick ribs or stems and bunch greens into the NutriBullet cup filled 50% as the first ingredient.

Selection Process

Look for bunches of dark green leaves that are ruffly and crisp; less commonly found are red and purplish varieties are also available. Smaller leaves are milder in flavor and more tender than their larger varieties. Avoid any bunches with yellow or wilted leaves or those with thick stems. Frozen mustard greens are also available and make a good substitute for fresh when not in season. Store unwashed in the fridge.

Nutrition Facts

Serving Size: 1 cup, chopped (56.0 g)

Amount Per Serving

Calories: 15.1

% Daily Value*

Total fat 0.2g 0.4%

Saturated Fat 0.0g 0.0%

Cholesterol 0.0mg 0.0%

Sodium 11.2mg 0.0%

Total Carbs 2.6g 0.9%

Dietary Fiber 1.8g 7.2%

Sugars 0.7g

Alcohol 0.0g

Protein 1.6g

Vitamin A 33.9% Vitamin C 65.3%
Calcium 6.4% Iron 5.1%
Vitamin D 0.0% Vitamin E 3.8%
Vitamin K 180.3% Thiamin 3.0%
Riboflavin 3.6% Niacin 2.2%
Vitamin B-6 5.0% Folate 1.7%
Vitamin B-12 0.0% Panto. acid 1.2%
Phosphorus 3.2% Magnesium 4.5%
Zinc 0.9% Selenium 0.7%
Copper 4.6%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.