Vegetable
Outer Leaf
Mustard Greens outer leaf is a prepared form of the leaf, cut or sorted so cooks get consistent pieces without full breakdown. plant ingredient with cultivar-driven sweetness, acid or starch. Match cooking time to piece size and moisture. ripeness and cut size drive timing more than complex technique. Use sound product and keep cut surfaces from drying out before the pan. Salt early for large joints, late for delicate leaves and soft fruit.
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Characteristics
Preparations
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 0.3 g
- Saturated Fat 0.05 g
- Trans Fat 0 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.15 g
- Cholesterol 0 mg
- Sodium 20.8 mg
- Salt 0.05 g
- Total Carbohydrate 5.96 g
- Dietary Fibre 3.26 g
- Total Sugars 3.17 g
- Complex / starch 2.02 g
- Protein 1.93 g
- Water 87.2 g
- Energy 30.9 kcal
- Water 87.2 g
- Carbohydrates 5.96 g
- Protein 1.93 g
- Fat 0.3 g
- Saturated Fat 0.05 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.15 g
- Omega-3 0.02 g
- Vitamins 536 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.06 mg
- Vitamin B2 — Riboflavin 0.08 mg
- Vitamin B3 — Niacin 0.57 mg
- Vitamin B5 — Pantothenic Acid 0.28 mg
- Vitamin B6 0.14 mg
- Vitamin B7 — Biotin 1.4 µg
- Vitamin B9 — Folate 136 µg
- Vitamin C 30 mg
- Vitamin E 1.33 mg
- Vitamin K 351 µg
- Minerals 350 mg
- Major Minerals 349 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.05 g
Vitamins
vitamin-c: 30 · vitamin-a: 15 · vitamin-b1-thiamine: 0.06 · vitamin-b2-riboflavin: 0.08 · vitamin-b3-niacin: 0.57 · vitamin-b5-pantothenic-acid: 0.28 · vitamin-b6: 0.14 · vitamin-b7-biotin: 1.4 · vitamin-b9-folate: 136.1 · vitamin-e: 1.33 · vitamin-k: 351.2 ·
Minerals
Leaf tissue is fibre- and water-forward with low energy density.
History
Cooks bought prepped forms of mustard greens for speed while markets still sold whole produce, including named outer leaf portions.
Market gardeners and growers selected mustard greens for flavour, yield and keeping quality, including named outer leaf portions.
Cold storage and transport made mustard greens a year-round kitchen staple in many regions, including named outer leaf portions.