Mustard Green

Nutrition per ~85 g · ¾ cup chopped

1.2 g net carbs after fiber.

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

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.

What it feeds primary sources only

Systems

Pathways

Overview

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.

Health benefits 5

Pairs 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

In the kitchen

• Consume raw or lightly sautéed (2-3 minutes) to preserve heat-sensitive vitamin C and glucosinolate compounds; prolonged cooking reduces these beneficial compounds by 30-50%
• Massage raw mustard greens with salt and lemon juice to break down cell walls, improve texture, and enhance nutrient bioavailability without cooking
• Store in refrigerator crisper drawer in breathable bag for up to 7 days; wash thoroughly as leafy greens can harbor soil pathogens
• Choose younger, smaller leaves with vibrant color for milder peppery flavor and more tender texture; older leaves become increasingly bitter
• Aim for 1-2 cups of mustard greens daily (raw or cooked equivalent) to achieve meaningful vitamin K intake while maintaining variety in cruciferous vegetable consumption

When to eat it anytime

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