Mustard Spinach

Nutrition per ~85 g · ¾ cup chopped

0.9 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 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.

Health benefits 5

Pairs 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

In the kitchen

• Consume raw or lightly cooked (steamed <5 minutes) to preserve glucosinolates and vitamin C; excessive cooking (>10 minutes) degrades these heat-sensitive bioactives by 30-50%
• Store in a sealed plastic bag in the crisper drawer at 2-4°C for up to 7 days; mustard spinach deteriorates faster than common spinach due to higher respiration rates
• Massage or blanch briefly (2 minutes) before consuming to reduce peppery bite if new to the vegetable, then gradually increase raw consumption to maintain bioactive compounds
• Include 100-150g (handful) daily as part of mixed greens to achieve clinically meaningful phytonutrient doses without excessive raw vegetable volume; frozen mustard spinach retains 85% of glucosinolates when properly flash-frozen
• Chew thoroughly to maximize myrosinase enzyme contact with glucosinolates, enhancing isothiocyanate release; blending or juicing with mustard powder can substitute myrosinase if raw vegetables are not tolerated

When to eat it anytime

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.