Vegetable
frozen mustard greens.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
24
PROTEIN
2.3g
CARBS
4.2g
FAT
0.40g
FIBER
2.8g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories24kcal—
Protein2.3g5%
Carbohydrates4.2g2%
Fiber2.8g10%
Sugar0.50g1%
Total fat0.40g1%
Saturated fat0.05g0%
Trans fat0g—
Cholesterol0mg0%
Water91.5g—
MINERALS
Sodium25mg1%
Potassium280mg6%
Calcium110mg8%
Iron1.2mg7%
Magnesium20mg5%
Phosphorus40mg3%
Zinc0.20mg2%
Copper0.10mg11%
Manganese0.40mg17%
Selenium0.80µg1%
VITAMINS
Vitamin A450µg50%
Vitamin C35mg39%
Vitamin D0µg0%
Vitamin E1.5mg10%
Vitamin K400µg333%
Thiamin (B1)0.04mg3%
Riboflavin (B2)0.07mg5%
Niacin (B3)0.50mg3%
Pantothenic acid (B5)0.20mg4%
Vitamin B60.15mg9%
Folate (B9)150µg38%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup150g
1 tablespoon9g
1 teaspoon3g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of Vitamin K, crucial for bone health and proper blood clotting.
- ✓Rich in antioxidants like Vitamin C, Vitamin A (as beta-carotene), and flavonoids, which help protect cells from damage.
- ✓Provides a good source of dietary fiber, aiding in digestion and promoting gut health.
- ✓Contains glucosinolates, compounds that may have anti-inflammatory and cancer-protective properties.
COOKING TIPS
In the kitchen.
- 1Cook directly from frozen; there is no need to thaw them first, which helps retain texture and nutrients.
- 2Balance their naturally peppery and slightly bitter taste by cooking with smoked meats (like ham hocks or turkey wings), garlic, onions, and a splash of vinegar or lemon juice at the end.
- 3Since frozen greens are typically blanched before freezing, they require a shorter cooking time than fresh greens. Simmer or sauté until just tender to avoid becoming mushy.
- 4Incorporate into soups, stews, and casseroles for an easy boost of nutrients and flavor.
STORAGE
Keep it fresh.
- Store in the freezer at or below 0°F (-18°C) in its original, unopened packaging or an airtight container.
- For best quality, use within 8-12 months of purchase. Do not refreeze once thawed.
FAQ
Frequently asked questions.
Are frozen mustard greens healthy?
Yes, frozen mustard greens are very healthy. They are an excellent source of Vitamin K, crucial for bone health and blood clotting, and rich in antioxidants like Vitamin C and A. They also provide dietary fiber, aiding digestion and promoting gut health.
What are the nutritional values of frozen mustard greens?
Per 100g, frozen mustard greens are low in calories (24 kcal) and fat (0.4g). They offer a good amount of protein (2.3g) and carbohydrates (4.2g), making them a nutrient-dense, low-calorie vegetable.
Are frozen mustard greens good for weight loss?
Yes, frozen mustard greens are excellent for weight loss. They are very low in calories and fat, yet high in fiber, which helps you feel full and satisfied, reducing overall calorie intake. Their nutrient density also supports a healthy metabolism.
Are frozen mustard greens vegan and gluten-free?
Yes, as a vegetable, frozen mustard greens are naturally vegan and gluten-free. They are a great plant-based option for individuals following these dietary restrictions.
Are frozen mustard greens keto-friendly?
Yes, frozen mustard greens are keto-friendly. With only 4.2g of carbohydrates per 100g, they can easily fit into a low-carb or ketogenic diet, providing essential nutrients without significantly impacting carb limits.
How do you cook frozen mustard greens?
Frozen mustard greens can be cooked directly from the freezer without thawing. They can be sautéed with garlic and oil, added to soups, stews, or braised with smoked meats. Cook until tender, typically 10-15 minutes depending on the method.
What do frozen mustard greens taste like?
Frozen mustard greens have a distinct pungent, peppery, and slightly bitter flavor. This robust taste mellows somewhat when cooked, especially when braised with savory ingredients, but still retains a characteristic 'green' bite.
Do frozen mustard greens need to be thawed before cooking?
No, it is generally not necessary to thaw frozen mustard greens before cooking. You can add them directly to your pot or pan, allowing them to thaw and cook simultaneously, which is convenient for quick meal preparation.
How long can frozen mustard greens be stored?
When stored properly in a sealed bag or container in the freezer, frozen mustard greens can maintain their quality for 8 to 12 months. Beyond this, they are still safe to eat but may experience a decline in texture and flavor.
Can frozen mustard greens be eaten raw?
While fresh mustard greens can be eaten raw, frozen mustard greens are typically not consumed raw. The freezing process alters their texture, making them less palatable when uncooked. They are best enjoyed after cooking.
