Mustard greens are huge for vitamins K, A, and C. They’re top foods for cholesterol lowering and cancer prevention. They’re low in calories and they’ve got a reasonable amount of protein and fiber for the calorie investment.

Nutrition Facts for Mustard Greens

Amount Per

1 cup, chopped (56 g)

Calories 15
% Daily Value*
Total Fat 0.2 g 0%
Saturated fat 0 g 0%
Polyunsaturated fat 0 g
Monounsaturated fat 0.1 g
Cholesterol 0 mg 0%
Sodium 11 mg 0%
Potassium 215 mg 6%
Total Carbohydrate 2.6 g 0%
Dietary fiber 1.8 g 7%
Sugar 0.7 g
Protein 1.6 g 3%
Vitamin A 33% Vitamin C 65%
Calcium 6% Iron 4%
Vitamin D 0% Vitamin B-6 5%
Vitamin B-12 0% Magnesium 4%

But who wants to eat mustard greens? A plate of sauteed mustard greens is like a plate of tree leaves or seaweed. Yuck.

Well, I got these at the farmers market so they are particularly delicious, and they’re wonderful in hash, as shown here. Leftover curried beef, a potato zapped in the microwave, some onions and mushrooms and a good quantity of fresh mustard greens all fried together in olive oil — yum.

It’s a great way to serve up leftovers. It’s just as good with chicken, too. Or use chopped bacon and top it with an egg for breakfast.