Vegetables / Leafy Greens
Mustard lvs, salted
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 28kcal / 2530kcal (1%) low |
Macronutrients
Protein | 1.9 g/ 71g (2%) | ||||||
Total Fat | 1 g/ 42g (2%) low | ||||||
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Total Carbs | 2.9 g/ 348g (0.83%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.04 mg/ 1mg (3%) |
Vit B2 | 0.11 mg/ 1mg (8%) |
Vit B3 | 0.4 mg NE/ 16mg NE (2%) |
Vit C | 17 mg/ 70mg (24%) source |
Minerals
Calcium | 224 mg/ 750mg (29%) source |
Phosphorus | 29 mg/ 700mg (4%) |
Iron | 5.4 mg/ 12mg (45%) high |
Sodium | 1582 mg/ 1500mg (105%) |
Allergen Info
Mustard
What is this food?
Salted mustard leaves (mustasa), usually cooked as a leafy vegetable side dish.
Why it matters to health
Mustard leaves are rich in dietary fiber (about 2.6g per 100g), which helps keep your digestion regular and supports feeling full—useful when you’re balancing 3 meals plus 1–2 snacks a day. They also have very low fat and no cholesterol. However, this version is salted, so it can be high in sodium (about 1582mg per 100g). Too much sodium over time may affect blood pressure, so it’s best to keep portions and frequency in check.
Healthier tips
- Use a smaller serving of the salted version, then pair it with a balanced plate (rice or carbs + protein like fish/egg/tofu + vegetables).
- If you’re cooking it from salted leaves, rinse briefly and drain well to reduce salt.
- Balance the day: if you ate salty viands earlier, choose less-salty sides for the next meal.
- Try mixing with fresh/unsalted greens (or add more plain vegetables) to keep the flavor while lowering sodium per serving.
Common Filipino dishes
Mustasa with bagoong, Ginataang mustasa, Pinakbet with greens, Sautéed salted leafy vegetables, Chopsuey 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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