Vegetables / Leafy Greens
Mustard lvs
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 89% |
| Calories | 24kcal / 2530kcal (0.95%) low |
Macronutrients
Protein | 2.3 g/ 71g (3%) | ||||||
Total Fat | 0.4 g/ 42g (0.95%) low | ||||||
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Total Carbs | 2.7 g/ 348g (0.78%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.04 mg/ 1mg (3%) |
Vit B2 | 0.09 mg/ 1mg (6%) |
Vit B3 | 0.4 mg NE/ 16mg NE (2%) |
Vit C | 4 mg/ 70mg (5%) |
Minerals
Calcium | 83 mg/ 750mg (11%) |
Phosphorus | 29 mg/ 700mg (4%) |
Iron | 1.2 mg/ 12mg (10%) |
Potassium | 435 mg/ 2000mg (21%) source |
Sodium | 9 mg/ 1500mg (0.6%) very low |
Zinc | 0.1 mg/ 7mg (1%) |
Allergen Info
Mustard
What is this food?
Mustard leaves (mustasa) — leafy greens eaten as a vegetable, usually sautéed or cooked with garlic, onions, and sometimes with broth.
Why it matters to health
Mustard leaves are low in calories but rich in dietary fiber, which helps keep you full and supports healthy digestion. They also provide small amounts of carbohydrates and sugar naturally found in plants. The fiber and low fat profile make them a good choice to balance rice and other heavier foods in your 3 meals plus 1–2 snacks routine. Sodium is also relatively low per 100g, which is helpful if you’re watching salt intake—just keep an eye on how much salty seasoning or broth you add.
Healthier tips
- Pair 1–2 cups of cooked mustard leaves with your usual rice and a protein (fish, chicken, tofu) for a balanced meal.
- Use less oil: sauté with garlic and onions, then add a splash of water/broth to finish cooking.
- If you add bagoong, patis, or salted fish, use a smaller amount and taste first.
- For snacks, you can also include a small serving as part of a meal-style plate (e.g., with eggs or tofu) rather than eating it alone.
Common Filipino dishes
Mustasa with garlic, Ginataang mustasa, Mustasa with bagoong, Pinakbet with mustasa, Sinigang with mustasa
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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