Mustard Greens, cooked (1 cup)
Mustard greens are a robust, leafy vegetable celebrated for their distinctively peppery and pungent flavor, which wonderfully softens into a rich, savory earthiness when properly prepared. Often featured prominently in Southern American, Indian, and East Asian cuisines, these versatile greens are most commonly braised, sautéed with garlic, or slow-cooked in hearty stews to tenderize their hardy texture. Cooking not only tames their sharp, horseradish-like bite but also enhances their deep green color, making them a comforting and flavorful side dish that pairs remarkably well with smoked meats, legumes, and bright, acidic elements like apple cider vinegar or lemon juice.
Culinary & Storage Tips
Selection
To yield the best cooked greens, start with fresh bunches that have crisp, vibrant, deep-green leaves, avoiding any that are yellowing, slimy, or wilted.
Storage
Store leftover cooked mustard greens in an airtight container in the refrigerator for up to 4 days, or freeze them in a tightly sealed freezer-safe bag for up to 6 months.
Healthy Uses
- •Sauté with minced garlic, a dash of olive oil, and a splash of apple cider vinegar for a healthy, classic side dish.
- •Chop and stir into hearty bean soups, stews, or curries during the last few minutes of simmering.
- •Mix into quinoa bowls or whole-wheat pasta dishes to add low-calorie volume, fiber, and a slightly peppery flavor.
Macronutrients
Per Serving
Micronutrients
| Nutrient | Amount |
|---|---|
| Calcium | |
| Choline | |
| Copper | |
| Folate (B9) | |
| Iron | |
| Magnesium | |
| Manganese | |
| Niacin (B3) | |
| Phosphorus | |
| Potassium | |
| Riboflavin (B2) | |
| Selenium | |
| Sodium | |
| Thiamin (B1) | |
| Vitamin A | |
| Vitamin B12 | |
| Vitamin B6 | |
| Vitamin C | |
| Vitamin D | |
| Vitamin E | |
| Vitamin K | |
| Zinc |
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