Vegetable
Mustard Greens
Mustard greens are the peppery leaves of Brassica juncea and related mustards—broad Southern curly types, frilly Japanese forms, red and green mustard, and Chinese gai choy. Raw leaves bite with horseradish heat; cooking mellows them into a savoury, slightly bitter green that pairs with pork fat, garlic, smoked meat, and vinegar. Stems can be thick and need longer cooking or stripping. Soul-food potlikker greens, Indian sarson ka saag, Sichuan stir-fries, and Japanese pickles all rely on mustard’s pungency. Young leaves suit salads; mature bunches are braised or wilted hard. Wash grit from curly heads thoroughly. Heat and acid tame bitterness; overcooking turns them dull khaki—keep some texture when possible.
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Cuts & parts
Breeds & varieties
A sample of named types with their own origin and culinary profiles.
Characteristics
Preparations
Provenance
Sources
Traits
Nutrition and pairings
Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 0.32 g
- Saturated Fat 0.05 g
- Trans Fat 0 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.14 g
- Cholesterol 0 mg
- Sodium 18.4 mg
- Salt 0.05 g
- Total Carbohydrate 7.29 g
- Dietary Fibre 2.69 g
- Total Sugars 2.96 g
- Complex / starch 2.06 g
- Protein 2.07 g
- Water 90.6 g
- Energy 36 kcal
- Water 90.6 g
- Carbohydrates 7.29 g
- Sugars 2.96 g
- Monosaccharides 2.08 g
- Disaccharides 0.89 g
- Starch 2.06 g
- Amylose 0.52 g
- Amylopectin 1.55 g
- Digestible Starch 1.75 g
- Resistant Starch 0.21 g
- Fibre 2.69 g
- Soluble Fibre 0.94 g
- Insoluble Fibre 1.75 g
- Protein 2.07 g
- Plant Protein 1.97 g
- Fat 0.32 g
- Saturated Fat 0.05 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.14 g
- Vitamins 667 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.07 mg
- Vitamin B2 — Riboflavin 0.09 mg
- Vitamin B3 — Niacin 0.69 mg
- Vitamin B5 — Pantothenic Acid 0.34 mg
- Vitamin B6 0.17 mg
- Vitamin B7 — Biotin 1.7 µg
- Vitamin B9 — Folate 167 µg
- Vitamin C 42 mg
- Vitamin E 1.64 mg
- Vitamin K 433 µg
- Minerals 359 mg
- Major Minerals 352 mg
- Trace Minerals 6.6 mg
- Salt 0.05 g
- Sodium Chloride 0.05 g
Vitamins
vitamin-c: 42 · vitamin-a: 20 · vitamin-b1-thiamine: 0.07 · vitamin-b2-riboflavin: 0.09 · vitamin-b3-niacin: 0.69 · vitamin-b5-pantothenic-acid: 0.34 · vitamin-b6: 0.17 · vitamin-b7-biotin: 1.7 · vitamin-b9-folate: 166.8 · vitamin-e: 1.64 · vitamin-k: 433.3 ·
Minerals
Sodium: 18.44 · Potassium: 277 · Calcium: 57 · Iron: 1.2 · Zinc: 0.4 · Iodine: 5 ·
Most vegetables are high-water, low-energy, with fibre and potassium ahead of protein.
History
Mustard Greens was used as a vegetable food in regional diets long before industrial packing and global year-round supply.
Trade, migration, and selection spread distinctive Mustard Greens types and preparations into new climates and cuisines.
Modern production, storage, and transport made Mustard Greens a regular purchase far from where it is grown or raised.
Cooks now treat Mustard Greens as both staple and specialty, with more attention to provenance, variety, and form.