Vegetables / Leafy Greens
Mustard lvs, pickled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 84% |
| Calories | 16kcal / 2530kcal (0.63%) low |
Macronutrients
Protein | 1.4 g/ 71g (1%) | ||||||
Total Fat | 0.1 g/ 42g (0.24%) low | ||||||
| |||||||
Total Carbs | 2.3 g/ 348g (0.66%) | ||||||
| |||||||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.03 mg/ 1mg (2%) |
Vit B3 | 0.4 mg NE/ 16mg NE (2%) |
Vit C | 20 mg/ 70mg (28%) source |
Minerals
Calcium | 108 mg/ 750mg (14%) |
Phosphorus | 248 mg/ 700mg (35%) high |
Iron | 0.9 mg/ 12mg (7%) |
Sodium | 667 mg/ 1500mg (44%) |
Allergen Info
Mustard
What is this food?
Mustard leaves that are pickled (often called atsara-style mustard greens). It’s a leafy vegetable with a tangy, salty flavor from the pickling liquid.
Why it matters to health
Mustard leaves are a good source of dietary fiber (helps keep your digestion regular and supports fullness) and they’re very low in calories. They also have some carbohydrates, but the bigger health value here is the fiber. Since it’s pickled, it can be high in sodium (667 mg per 100 g), which matters if you’re watching blood pressure or you eat salty foods often. Pairing it with balanced meals helps you get the benefits of the greens without making sodium too heavy for the day.
Healthier tips
- For daily eating (3 meals + 1–2 snacks), use pickled mustard greens as a side, not the main dish. Aim for about 1/2 cup to 1 cup per serving, then balance the rest of your plate with rice or other carbs, plus a protein (fish, chicken, tofu, eggs) and a little healthy fat (like nuts or olive oil). If you like it extra salty, rinse briefly under clean water and drain well before eating. Also, spread salty items across the day—avoid having many high-sodium foods in the same meal.
Common Filipino dishes
Mustard greens (adobong mustasa), pickled mustard greens (mustasa atsara), mixed vegetable atsara, 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.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.
Support Juan Nutrisyon