Mustard Greens: Nutrition Facts and Health Benefits

Medically Reviewed on 8/4/2022
Mustard Greens
Mustard greens are versatile leafy greens that are considered healthy and safe.

Mustard has been cultivated for centuries across Asia and Europe for its edible seeds. Seeds are grounded and made into mustard (the condiment) or pressed for oil, along with their leaves and even stems.

Mustard greens (Brassica juncea), also called Indian mustard, Chinese mustard, and leaf mustard, are the leaves of the mustard plant and belong to the Brassicaceae family, which includes cabbage, broccoli, and brussels sprouts.

Mustard greens are a cool-season vegetable with a peppery flavor. Many different varieties of mustard greens are available, ranging in leaf size, shape, and color (from green and red to purple).

What are the nutritional facts about mustard greens?

Table 1. Nutritional content in one cup (about 56 grams) of raw mustard greens
Nutrient Amount
Calories 15
Protein 2 grams
Carbohydrates 3 grams
Fat Less than 1 gram
Fiber 2 grams
Copper 10 percent of the daily value
Vitamin A 9 percent of the daily value
Vitamin B6 6 percent of the daily value
Vitamin C 44 percent of the daily value
Vitamin E 8 percent of the daily value
Vitamin K 120 percent of the daily value

11 health benefits of mustard greens

  1. Rich in antioxidants
    • Mustard greens are high in powerful antioxidants and more:
    • Together these antioxidants help destroy free radicals, which damage the cell membranes and may lead to serious, chronic conditions, such as heart disease, cancer, and Alzheimer’s disease.
  2. An excellent source of vitamin K
    • A one-cup serving of cooked mustard greens contains 691.50 percent of the daily value of vitamin K.
    • Vitamin K plays a crucial role in bone mineralization and blood clotting.
    • It helps support brain function and healthy metabolism and shields against cancer.
    • Some studies conclude that high intakes of vitamin K can stop further bone loss in people with osteoporosis.
    • Vitamin K can help reduce premenstrual syndrome (PMS) cramps by regulating hormonal functions.
    • Moreover, it can help prevent and heal bruises and wounds.
  3. Good for eye health
    • Mustard greens are rich in vitamin A.
    • Vitamin A is extremely important for eye health.
    • Lack of vitamin A halts the production of certain pigments necessary for the photoreceptor cells in the retina to work appropriately, which may result in night blindness.
    • Without sufficient amounts of vitamin A, eyes cannot produce sufficient moisture to help keep them lubricated.
    • Mustard greens are rich in lutein and zeaxanthin, compounds that help protect the retina from oxidative damage and filter out potentially harmful blue light.
  4. Maintains heart health
    • Mustard greens contain a high concentration of vitamin C, flavonoids, and beta-carotene, which help prevent and reduce the risk of death from cardiovascular diseases.
    • Mustard greens contain compounds that help bind bile acids in the digestive system, which helps lower cholesterol levels.
  5. Helps fight cancer
    • High consumption of mustard greens has been linked to reduced risk of certain cancers, including prostate, colon, stomach, nasal, and oral cancers.
    • Mustard greens are rich in a group of beneficial plant compounds called glucosinolates, which help protect cells against DNA damage and prevent the growth of cancerous cells.
  6. Boosts immunity
    • Mustard green (one cup, chopped) contains 35.4 mg of vitamin C (39.33 percent of the daily recommended value), which is extremely important for a healthy immune system and helps fight off colds and viruses.
    • Some studies suggest that adequate intake of vitamin C for colds and flu help reduce the risk of developing further problems, such as pneumonia and lung infections.
  7. Improves mental health
    • Studies report that consuming three servings of green leafy vegetables every single day might help decrease the loss of mental function by 40 percent.
  8. Prevents acne
    • Vitamin A present in mustard greens helps cut down excess sebum production and strengthens the defensive tissues of the skin, thus enhancing the overall health and liveliness of the skin surface.
    • Vitamin A is essential to properly maintain the skin tissues and mucus membranes.
  9. Good for pregnant women
    • Mustard green is extremely beneficial for pregnant women because it consists of a considerable amount of vitamin K along with some pyridoxine (vitamin B6), which can prevent pregnancy-related nausea and vomiting
  10. Prevents urinary stones
    • Regular consumption of vitamin A-rich mustard greens helps prevent the formation of urinary calculi by preventing the accumulation of calcium phosphate.
  11. Helps relieve symptoms of arthritis
    • Due to their anti-inflammatory abilities, mustard greens help relieve pain and stiffness due to arthritis.
    • It helps improve muscular strength, reduce joint pain, and repair connective tissues.


According to the USDA, there is no difference between a “portion” and a “serving.” See Answer

How to eat mustard greens

The leaves, seeds, and stems of the plant are edible and are used in several ways in Indian, Chinese, Japanese, and African cuisines.

Their peppery bite is perfect in summer salads, awesome when tossed in with legumes, such as lentils, and delicious when sauteed with spinach.

You can eat them raw, boiled, steamed, in soups, stir-fried or braised, and blended into a smoothie. The greens pair deliciously with beans, especially white beans and lentils.

It can be pickled using a mixture of sugar, salt, vinegar, chilies, and garlic.

The U.S. Department of Agriculture (USDA) recommends getting at least 18 to 21 cups of vegetables per week in the diet. Of this, at least 1.5 to 2 cups should come from dark green vegetables, such as mustard greens.

Potential downsides of mustard greens

Mustard greens are versatile leafy greens that are considered healthy and safe. However, they may cause adverse reactions in certain individuals.

  • People taking blood-thinning medications: Because mustard greens are high in vitamin K, a vitamin that helps with blood clotting, they may interfere with the action of blood thinners, such as warfarin.
  • People with kidney diseases: Mustard greens contain oxalates, which may increase the risk of oxalate-type kidney stones in individuals with kidney diseases or who are prone to develop renal stones if consumed in large amounts.

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Medically Reviewed on 8/4/2022
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