scored 97/100
Mustard greens are a nutrient-dense leafy cruciferous vegetable exceptionally high in vitamin K, vitamin C, and potassium, providing powerful antioxidant and anti-inflammatory benefits with minimal caloric density.
1.2 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 97.
Mustard greens (Brassica juncea) originated in the Himalayan region and have been cultivated for thousands of years across Asia and Africa before gaining prominence in Southern United States cuisine. These peppery leaves are a nutritional powerhouse, delivering 258 mcg of vitamin K per 100g—nearly 300% of daily requirements—which is critical for bone mineralization, vascular health, and longevity. The high glucosinolate content (characteristic of cruciferous vegetables) converts to isothiocyanates during digestion, compounds extensively studied for anti-cancer and detoxification properties. With 70mg of vitamin C per 100g, mustard greens support collagen synthesis, immune function, and reduce oxidative stress. The combination of potassium (384mg), calcium (115mg), and magnesium (32mg) supports cardiovascular health and bone density maintenance—key longevity markers. Additionally, mustard greens contain kaempferol and quercetin, flavonoids with demonstrated neuroprotective and anti-inflammatory effects. The fiber content (3.2g per 100g) supports healthy gut microbiota, which increasingly appears central to healthy aging. Raw or lightly cooked preparations maximize heat-sensitive vitamin C and glucosinolate bioavailability, making mustard greens an ideal longevity vegetable for regular consumption.
Exceptional vitamin K content (258 mcg/100g) activates osteocalcin proteins essential for bone mineralization and calcium binding in the bone matrix
Glucosinolates in mustard greens are metabolized into sulforaphane and isothiocyanates, which upregulate detoxification enzymes (GST, SOD) and induce apoptosis in pre-cancerous cells
High potassium (384mg) supports vasodilation and electrolyte balance; vitamin K activates Matrix Gla Protein (MGP) to prevent arterial calcification
Vitamin C (70mg) supports collagen cross-linking for barrier integrity and promotes T-cell differentiation; flavonoids provide antiviral and antibacterial effects
Soluble fiber (3.2g/100g) serves as prebiotic substrate for beneficial bacteria; produces short-chain fatty acids linked to reduced inflammation and improved insulin sensitivity
Mustard greens contain no compounds that concentrate at specific times; however, consuming with meals enhances fat-soluble vitamin absorption and stabilizes blood sugar with fiber content
Fasting-compatible
Can be consumed during intermittent fasting as negligible calories (27 kcal/100g) do not trigger insulin response; raw consumption is ideal pre-fasting to maximize nutrient density
Per 100 g of the default form. Bars show how much higher or lower mustard green is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Mustard Green is classified as a vegetable. Mustard greens are a nutrient-dense leafy cruciferous vegetable exceptionally high in vitamin K, vitamin C, and potassium, providing powerful antioxidant and anti-inflammatory benefits with minimal caloric density.
Mustard Green scores 97/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin K, Vitamin C, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 2.4 g of protein (~5% of the 50 g daily value).
It's a moderate source of fiber. A 85 g serving provides about 2.7 g of fiber (~10% of the 28 g daily value).
In a 85 g serving, mustard green is highest in Vitamin K (~182% DV), Vitamin C (~66% DV), Vitamin A (~51% DV), Copper (~16% DV), Vitamin A (~14% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 1.2 g of net carbs (4 g total minus 2.7 g fiber).
Best any time of day. Mustard greens contain no compounds that concentrate at specific times; however, consuming with meals enhances fat-soluble vitamin absorption and stabilizes blood sugar with fiber content
A typical serving is around 85 g (~23 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating mustard green alongside several other vegetable sources.
Mustard Green pairs nicely with: Pair with healthy fats (olive oil, avocado, nuts) because fat-soluble vitamins K, A, and E require dietary fat for optimal absorption and transport; Combine with alliums (garlic, onions) because sulfur compounds enhance glucosinolate metabolism and provide synergistic anti-inflammatory effects; Serve with vitamin C sources (citrus, bell peppers) because acidic environments preserve heat-sensitive vitamin C during cooking and enhance non-heme iron bioavailability from the greens; Pair with fermented foods (kimchi, sauerkraut, tempeh) because established gut bacteria directly improve glucosinolate conversion to bioactive isothiocyanates.
Encyclopedia entries that supply the same signature nutrients mustard green contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients mustard green contributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.