Detox
Mustard Greens
A peppery cruciferous green that, alongside kale and collards, holds one of the highest ANDI nutrient-density scores measured.
Detox
Bone Health
Immunity
Serving
1 cup, chopped, cooked (140g)
Calories Per Serving
36
Key nutrients
Vitamin K, vitamin A, vitamin C, glucosinolates
Nutrient density
1000
Why it’s worth eating
Mustard greens offer vitamins A, C, K, and antioxidants that support immunity and detoxification. Saute, steam, or add to soups and salads for peppery flavor.
What you may notice
Markers worth tracking
How to eat it
Cook briefly to mellow the sharp, mustard-like bite, quick sautéing or steaming works better than long braising for preserving vitamin C.
Pairs well with
Healthy fats, helps absorb the fat-soluble vitamin K and vitamin A Vinegar or hot sauce, a traditional Southern pairing that balances the peppery flavor
Storage
Refrigerate unwashed in a perforated bag; use within about a week.
The numbers, per
489%
Vitamin K
54%
Vitamin A
39%
Vitamin C
18%
Calcium
7%
Iron
4%
Magnesium
6%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
2.8g
USDA-verified (FoodData Central)
Evidence
D
HONEST FLAG: no mustard-green-specific whole-food clinical trials. Mustard SEED is however a documented heat-resilient source of exogenous myrosinase.
Study dose vs. serving
No established food-specific dose-response.
No food-specific human clinical trial located; appears only within pooled cruciferous-vegetable cohort analyses.
Use caution if
You take warfarin or other blood thinners, exceptionally high vitamin K content; keep intake consistent You have hypothyroidism, contains goitrogens; cooking reduces this
Details
Type
Superfood
Season
Cool season
Forms
Fresh, frozen
Price
Budget
Bioactive
Sinigrin (sharp allyl isothiocyanate pungency)
Heat stable
No - myrosinase is heat-inactivated. Chop raw and rest, steam lightly rather than boil, or add raw mustard or daikon powder to cooked crucifers to restore conversion.
Watch
Contaminant Watch
Reliability
Research Reliability