Vegetables / Leafy Greens
Mustard lvs, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 21kcal / 2530kcal (0.83%) low |
Macronutrients
Protein | 1.3 g/ 71g (1%) | ||||||
Total Fat | 0.6 g/ 42g (1%) 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 | 0.03 mg/ 1mg (2%) |
Vit B2 | 0.07 mg/ 1mg (5%) |
Vit B3 | 0.3 mg NE/ 16mg NE (1%) |
Vit C | 51 mg/ 70mg (72%) high |
Minerals
Calcium | 113 mg/ 750mg (15%) |
Phosphorus | 17 mg/ 700mg (2%) |
Iron | 1.5 mg/ 12mg (12%) |
Sodium | 6 mg/ 1500mg (0.4%) very low |
Allergen Info
Mustard
What is this food?
Boiled mustard leaves (mustasa), a leafy vegetable usually cooked with a simple boil and sometimes paired with bagoong, garlic, or fish.
Why it matters to health
Mustard leaves are low in calories (about 21 kcal per 100g) and provide dietary fiber (1.3g) and some carbohydrates (2.7g) with natural sugar (0.9g). The fiber helps support regular digestion and can help you feel full, which is helpful when you’re aiming for balanced meals (3 full meals + 1–2 snacks daily). They’re also very low in fat (0.6g) and saturated fat (0.01g), and they have low sodium (6mg) when boiled—so they’re a good choice for everyday eating. Tip to keep it heart-friendly: if you add salty condiments (like bagoong or patis), the sodium can go up quickly.
Healthier tips
- Serve as a side with rice and a protein (fish, chicken, tofu, or eggs) to make your meal more balanced.
- Aim for about 1–2 cups cooked greens per meal, depending on your appetite and activity.
- Keep the cooking simple (boil or lightly sauté). If using bagoong/patis, use small amounts and taste first.
- If you’re having this as a snack, pair it with a protein (e.g., egg or tofu) instead of just more rice.
Common Filipino dishes
Mustasa with bagoong, Dinengdeng (mustard greens version), Pinakbet (with added mustard leaves), Nilagang gulay (mixed boiled greens), Ginisang mustasa with garlic
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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