Know2eat

Mustard greens

Brassica juncea

What mustard greens has been studied for

2 associations assessed — none with dependable human evidence behind them yet. Strongest first.

  • 2 Insufficient
3 things to know first — allergies, interactions and intake limits

About mustard greens

The peppery leaves of the mustard plant, eaten raw when young and braised or stewed when mature. The heat comes from allyl isothiocyanate, the same compound that makes table mustard sharp.

Also known as Indian mustard, Sarson, Gai choy, Leaf mustard

Heart HealthInflammation

The evidence in depth

Best supported: Insufficient

What each association actually rests on, and the papers behind it. A rating describes the state of the research, not how impressive the food is. How we rate evidence.

Blood lipid profile

Heart Health
Insufficient evidence

Cruciferous vegetables as a group have modest trial support for lowering LDL cholesterol, and mustard greens bind bile acids in laboratory testing. Human trials of mustard greens themselves are scarce enough that the effect size cannot be estimated.

Insufficient evidence. Not enough human research to say anything useful yet.

No source is attached to this association yet, so it is rated insufficient by default. It is listed because people commonly ask about it — not because there is evidence for it.

Inflammatory markers

Inflammation
Insufficient evidence

Isothiocyanates from mustard greens are active in cell and animal models of inflammation. No human trial has fed the vegetable and measured C-reactive protein or any related marker, so there is nothing dependable to report.

Insufficient evidence. Not enough human research to say anything useful yet.

No source is attached to this association yet, so it is rated insufficient by default. It is listed because people commonly ask about it — not because there is evidence for it.

Ask about Mustard greens

Ask about Mustard greens

Answers are written only from the entries on this page — the same nutrients, compounds, claims and citations you can read above. Nothing is added from outside the database, and every answer lists what it was built from.

AI explanations are not switched on for this site, so there is nothing to ask here. Everything above is read straight from the database and does not need them.

Key nutrients

Nutrient content per 100 grams
NutrientAmount% DV
Macronutrients
Calories27 kcal1%
Protein2.86 g6%
Total fat0.42 g1%
Carbohydrate4.67 g2%
Fibre3.2 g11%
Total sugars1.32 g—
Water90.7 g—
Fats
Saturated fat0.01 g0%
Monounsaturated fat0.092 g—
Polyunsaturated fat0.038 g—
Cholesterol0 mg0%
EPA (omega-3)0 g—
DHA (omega-3)0 g—
DPA (omega-3)0 g—
Linoleic acid (omega-6)0.02 g—
Vitamins
Vitamin A151 µg17%
Vitamin C70 mg78%
Vitamin D0 µg0%
Vitamin E2.01 mg13%
Vitamin K258 µg215%
Thiamin (B1)0.08 mg7%
Riboflavin (B2)0.11 mg8%
Niacin (B3)0.8 mg5%
Pantothenic acid (B5)0.21 mg4%
Vitamin B60.18 mg11%
Folate12 µg3%
Vitamin B120 µg0%
Choline0.5 mg0%
Minerals
Calcium115 mg9%
Iron1.64 mg9%
Magnesium32 mg8%
Phosphorus58 mg5%
Potassium384 mg8%
Sodium20 mg1%
Zinc0.25 mg2%
Copper0.165 mg18%
Selenium0.9 µg2%
Other measured compounds
Beta-carotene1790 µg—
Alpha-carotene10 µg—
Lycopene0 µg—
Lutein + zeaxanthin3730 µg—
Caffeine0 mg—
Ash1.36 g—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Mustard greens, raw (USDA FoodData Central, FDC ID 169256).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

Bioactive compounds

Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

  • crushedIncreases allyl isothiocyanate yield

    Chopping releases myrosinase onto sinigrin, which is what generates the pungent isothiocyanate. Leaving the chopped leaves for a few minutes before cooking allows more of it to form.

  • boiledReduces glucosinolates

    Boiling inactivates myrosinase and leaches glucosinolates into the water, which is precisely why long-stewed mustard greens taste mild rather than fiery.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

  • Interaction

    Vitamin K and warfarin

    Mustard greens carry a large amount of vitamin K1. A sudden change in how often they appear on the plate can shift INR in anyone taking warfarin, so consistency and a conversation with the prescriber matter more than avoidance.

  • Worth knowing

    Goitrogens with low iodine intake

    Thiocyanates released from raw brassicas compete with iodine for uptake into the thyroid. The concern is real mainly for people who are iodine-deficient and eating very large quantities raw; cooking substantially reduces it.

  • Too much

    Pungency and reflux

    Allyl isothiocyanate is an irritant at the concentrations found in mature raw leaves. People prone to reflux or with a sensitive stomach often tolerate them cooked but not raw.