Seaweed, spirulina, raw
USDA SR Legacy · 769.2 g
21.6 g more than your starting foodCompare these foodsVegetables · Nutrition facts
Boiled Mustard Greens, Frozen, Drained
19 calories and 2.3 g of protein per 100 g. Reported fiber: 2.8 g.
Know what you’re comparing.
Mustard greens, frozen, cooked, boiled, drained, with salt
- Source category
- Vegetables and Vegetable Products
- Nutrition basis
- Per 100 g
- Source record
- USDA FDC 170504
- Publication date
- Apr 2019
On a 100 g basis, this record has more protein than 52% of 1,428 other complete vegetables profiles.
Compare with another foodThe source matters
SR Legacy is USDA’s final historical reference release from 2018. It combines analyses, calculations, and literature. The publication date in FoodData Central is not the date every nutrient was measured.
Read about this datasetYour portion, your numbers
29calories
in 150 g| Nutrient | Amount | Daily value |
|---|---|---|
| Protein | 3.4 g | — |
| Carbohydrate | 4.7 g | 2% |
| Fat | 0.4 g | 0% |
| Fiber | 4.2 g | 15% |
| Total sugars | 0.5 g | — |
| Sodium | 392 mg | 17% |
| Saturated fat | 0 g | 0% |
| Potassium | 209 mg | 4% |
| Calcium | 152 mg | 12% |
| Iron | 1.68 mg | 9% |
| Magnesium | 20 mg | 5% |
| Vitamin C | 20.7 mg | 23% |
| Vitamin D | 0 µg | 0% |
Estimated energy from macros
Protein 38%Carbs 52%Fat 9%
Uses 4 kcal/g for protein and carbohydrate, 9 for fat. Fiber, alcohol, and label rounding can make this differ from reported calories.
Daily values use the FDA adult reference for a 2,000-calorie diet. Your needs may differ. A dash means no reported value or no daily value shown.
Explore a different choice
Explore vegetablesWhat else fits your plate?
Same broad food category
This food: 23.9 g protein in 1,052.6 g. Choices below have more on this basis.
Cowpeas, leafy tips, cooked, boiled, drained, without salt
USDA SR Legacy · 909.1 g
18.6 g more than your starting foodCompare these foodsCowpeas, leafy tips, cooked, boiled, drained, with salt
USDA SR Legacy · 909.1 g
18.6 g more than your starting foodCompare these foodsSeaweed, spirulina, dried
USDA SR Legacy · 69 g
15.7 g more than your starting foodCompare these foodsBalsam-pear (bitter gourd), leafy tips, raw
USDA SR Legacy · 666.7 g
11.4 g more than your starting foodCompare these foodsAlfalfa seeds, sprouted, raw
USDA SR Legacy · 869.6 g
10.8 g more than your starting foodCompare these foodsThese are nutrition comparisons, not equivalent ingredients. Check preparation, taste, serving size, and the current package before making a substitution.
All 72 reported nutrient values Per 100 g
| Nutrient | Amount | USDA identifier |
|---|---|---|
| Water | 93.8 g | 1051 |
| Energy | 19 kcal | 1008 |
| Energy | 78 kj | 1062 |
| Protein | 2.27 g | 1003 |
| Total lipid (fat) | 0.25 g | 1004 |
| Ash | 0.57 g | 1007 |
| Carbohydrate, by difference | 3.11 g | 1005 |
| Fiber, total dietary | 2.8 g | 1079 |
| Sugars, Total | 0.32 g | 2000 |
| Calcium, Ca | 101 mg | 1087 |
| Iron, Fe | 1.12 mg | 1089 |
| Magnesium, Mg | 13 mg | 1090 |
| Phosphorus, P | 24 mg | 1091 |
| Potassium, K | 139 mg | 1092 |
| Sodium, Na | 261 mg | 1093 |
| Zinc, Zn | 0.2 mg | 1095 |
| Copper, Cu | 0.058 mg | 1098 |
| Manganese, Mn | 0.294 mg | 1101 |
| Selenium, Se | 0.6 µg | 1103 |
| Vitamin C, total ascorbic acid | 13.8 mg | 1162 |
| Thiamin | 0.04 mg | 1165 |
| Riboflavin | 0.053 mg | 1166 |
| Niacin | 0.258 mg | 1167 |
| Pantothenic acid | 0.016 mg | 1170 |
| Vitamin B-6 | 0.108 mg | 1175 |
| Folate, total | 70 µg | 1177 |
| Folic acid | 0 µg | 1186 |
| Folate, food | 70 µg | 1187 |
| Folate, DFE | 70 µg | 1190 |
| Choline, total | 0.3 mg | 1180 |
| Betaine | 0.2 mg | 1198 |
| Vitamin B-12 | 0 µg | 1178 |
| Vitamin B-12, added | 0 µg | 1246 |
| Vitamin A, RAE | 354 µg | 1106 |
| Retinol | 0 µg | 1105 |
| Carotene, beta | 4,246 µg | 1107 |
| Carotene, alpha | 0 µg | 1108 |
| Cryptoxanthin, beta | 0 µg | 1120 |
| Vitamin A, IU | 7,076 iu | 1104 |
| Lycopene | 0 µg | 1122 |
| Lutein + zeaxanthin | 6,672 µg | 1123 |
| Vitamin E (alpha-tocopherol) | 1.35 mg | 1109 |
| Vitamin E, added | 0 mg | 1242 |
| Vitamin D (D2 + D3), International Units | 0 iu | 1110 |
| Vitamin D (D2 + D3) | 0 µg | 1114 |
| Vitamin K (phylloquinone) | 335.1 µg | 1185 |
| Fatty acids, total saturated | 0.013 g | 1258 |
| SFA 14:0 | 0 g | 1264 |
| SFA 16:0 | 0.006 g | 1265 |
| SFA 18:0 | 0.002 g | 1266 |
| Fatty acids, total monounsaturated | 0.113 g | 1292 |
| MUFA 16:1 | 0.001 g | 1275 |
| MUFA 18:1 | 0.018 g | 1268 |
| MUFA 20:1 | 0.023 g | 1277 |
| MUFA 22:1 | 0.071 g | 1279 |
| Fatty acids, total polyunsaturated | 0.047 g | 1293 |
| PUFA 18:2 | 0.024 g | 1269 |
| PUFA 18:3 | 0.022 g | 1270 |
| Fatty acids, total trans | 0 g | 1257 |
| Cholesterol | 0 mg | 1253 |
| Tryptophan | 0.025 g | 1210 |
| Threonine | 0.06 g | 1211 |
| Isoleucine | 0.083 g | 1212 |
| Leucine | 0.07 g | 1213 |
| Lysine | 0.103 g | 1214 |
| Methionine | 0.021 g | 1215 |
| Cystine | 0.034 g | 1216 |
| Phenylalanine | 0.06 g | 1217 |
| Tyrosine | 0.12 g | 1218 |
| Valine | 0.088 g | 1219 |
| Arginine | 0.166 g | 1220 |
| Histidine | 0.041 g | 1221 |
Related reference foods.
Explore more records in the same food group. Preparation and ingredients can change the numbers.