Mustard Greens
A peppery cruciferous green that, alongside kale and collards, holds one of the highest ANDI nutrient-density scores measured.
Bone Health
Detox
Vision
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.
Mustard Greens
Per
1 cup, chopped, cooked (140g)
Calories
36
Vitamin K
489%
Vitamin A
54%
Vitamin C
39%
Vitamin B12
0%
Vitamin D
0%
Iron
7%
Magnesium
4%
Potassium
6%
Calcium
18%
Fiber
2.8g
Nutrition Highlights
Vitamin K, vitamin A, vitamin C, glucosinolates
Fuhrman ANDI chart
Nutrition Density Score (ANDI Score)
1000
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Cook briefly to mellow the sharp, mustard-like bite — quick sautéing or steaming works better than long braising for preserving vitamin C.
Absorption Boost
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
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
Storage
Refrigerate unwashed in a perforated bag; use within about a week.
Biomarkers to Track
Subjective
(Daily)
Energy and digestion comfort
Visual comfort in low light
Objective
(Quarterly)
Vitamin K and INR status
Calcium and vitamin D status