scored 97/100
Mustard spinach is a leafy cruciferous green with a peppery flavor, exceptionally high in vitamin C, vitamin A, and calcium while remaining very low in calories. It combines the nutritional density of traditional spinach with unique glucosinolates found in the brassica family.
0.9 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 spinach (Brassica juncea var. crispifolia) is a nutrient-dense leafy green native to Asia, increasingly recognized in Western longevity nutrition. Unlike common spinach, it combines oxalate levels lower than spinach with bioactive glucosinolates—sulfur-containing compounds that metabolize into isothiocyanates with documented anti-inflammatory and cellular-protective properties. At just 22 calories per 100g, mustard spinach delivers exceptional micronutrient density: 130mg vitamin C per 100g (comparable to citrus), 210mg calcium (supporting bone health), 449mg potassium (cardiovascular regulation), and 159mcg folate (methyl donor for epigenetic health). The combination of high vitamin C with iron (1.5mg) enhances non-heme iron bioavailability. Its peppery glucosinolates activate detoxification pathways via the Nrf2 transcription factor, supporting cellular stress resilience—a key longevity mechanism. The fiber-to-calorie ratio (2.8g per 22 calories) supports metabolic health and microbiome diversity. Mustard spinach contains less oxalic acid than spinach, making its calcium more bioavailable, which is crucial for aging populations at risk of osteoporosis. This vegetable fits perfectly into calorie-restricted or fasting protocols while delivering comprehensive micronutrient support.
High bioavailable calcium (210mg/100g) combined with lower oxalate content than spinach, plus vitamin C for collagen cross-linking and vitamin K for osteocalcin activation
Glucosinolates metabolize into isothiocyanates that activate Nrf2-mediated expression of antioxidant response elements and Phase II detoxification enzymes (glutathione S-transferases)
High potassium (449mg) supports sodium-potassium ATPase function and endothelial nitric oxide production; glucosinolates reduce inflammatory markers associated with atherosclerosis progression
Exceptionally high vitamin C (130mg/100g) supports T-cell differentiation, neutrophil function, and hydroxylation of proline and lysine in collagen for tissue integrity
Folate (159mcg) acts as a methyl donor for DNA methylation patterns and histone modifications; adequate folate correlates with improved telomere maintenance
Mustard spinach lacks significant amounts of oxalate (unlike spinach) and contains no compounds that interfere with mineral absorption if eaten with meals. Its low calorie density makes it ideal for any meal or snack; the glucosinolates benefit from pairing with fat (lunch/dinner) for improved absorption, while vitamin C supports iron absorption across all meals.
Fasting-compatible
Suitable for consuming during intermittent fasting periods if following water/zero-calorie protocols, though pairing with a fat source at meal-breaking improves micronutrient bioavailability. The high fiber (2.8g/100g) is well-tolerated on an empty stomach but benefits from being part of a larger meal for sustained satiety.
Per 100 g of the default form. Bars show how much higher or lower mustard spinach is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Mustard Spinach is classified as a vegetable. Mustard spinach is a leafy cruciferous green with a peppery flavor, exceptionally high in vitamin C, vitamin A, and calcium while remaining very low in calories.
Mustard Spinach scores 97/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin C, Folate, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 1.9 g of protein (~4% of the 50 g daily value).
Not really. A 85 g serving provides about 2.4 g of fiber (~9% of the 28 g daily value).
In a 85 g serving, mustard spinach is highest in Vitamin C (~123% DV), Folate (~34% DV), Manganese (~15% DV), Calcium (~14% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 0.9 g of net carbs (3.3 g total minus 2.4 g fiber).
Best any time of day. Mustard spinach lacks significant amounts of oxalate (unlike spinach) and contains no compounds that interfere with mineral absorption if eaten with meals. Its low calorie density makes it ideal for any meal or snack; the glucosinolates benefit from pairing with fat (lunch/dinner) for improved absorption, while vitamin C supports iron absorption across all meals.
A typical serving is around 85 g (~19 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 spinach alongside several other vegetable sources.
Mustard Spinach pairs nicely with: Pair with olive oil (2-3 tsp per serving) because fat-soluble vitamins A and K require lipid co-absorption, and polyphenols in olive oil potentiate glucosinolate stability; Combine with citrus juice (lemon or orange) because vitamin C enhances non-heme iron absorption from the 1.5mg iron per 100g, increasing bioavailability 3-4 fold; Serve with cruciferous ferments (sauerkraut, kimchi) because pre-existing isothiocyanates and probiotics synergize detoxification pathways and support glucosinolate metabolism; Pair with allium vegetables (garlic, onions) because sulfur compounds in both families activate overlapping detoxification pathways and enhance Nrf2 signaling.
Encyclopedia entries that supply the same signature nutrients mustard spinach contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients mustard spinachcontributes 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.