Canned Mustard Greens, Drained
Canned mustard greens, when drained, provide a low-calorie option rich in essential nutrients. They offer a notable protein content alongside dietary fiber, supporting a healthy digestive system. This vegetable stands out for its high vitamins A, C, and K content, which contribute to skin and bone health. Additionally, it supplies important minerals like calcium, iron, and magnesium for overall wellbeing.
Macronutrient distribution
A Serving (140 g) of Canned Mustard Greens, Drained contains 36 calories, 3.6 g of protein, 6.3 g of carbohydrates, and 0.66 g of fat.
- Protein
- 3.6 g32%
- Carbs
- 6.3 g55%
- Fat
- 0.7 g13%
of calories
Calorie Burn
How long would it take to burn off 36 calories?
- Walking3.5 mph, moderate pace6 min
- YogaModerate effort, gentle pace9 min
- SwimmingFreestyle, moderate effort5 min
- Biking12–14 mph, moderate effort3 min
- StairsStair climbing, moderate pace5 min
- Running5 mph (12 min/mile)3 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (140 g)
Carbohydrates
- Carbohydrates6.3 / 313 g(2%)
- Dietary Fiber2.8 / 38 g(7%)
- Soluble Fiber0.7 g
- Insoluble Fiber2.1 g
- Total Sugars1.4 g
Fats
- Total Fat0.66 / 83 g(1%)
- Saturated Fat0.17 / 25 g(1%)
- Monounsaturated Fat0.28 g
- Polyunsaturated Fat0.21 g
- Omega-30.17 g
- Omega-60.07 g
- Omega-90.14 g
- Oleic Acid0.14 g
- Stearic Acid0.04 g
- Linoleic Acid0.07 g
- Myristic Acid0.03 g
- Palmitic Acid0.1 g
- Linolenic Acid0.17 g
- Alpha-Linolenic Acid (ALA)0.17 g
Protein
- Protein3.6 / 56 g(6%)
Amino Acids
- Lysine0.17 g
- Serine0.17 g
- Valine0.17 g
- Alanine0.2 g
- Cystine0.03 g
- Cysteine0.04 g
- Proline0.14 g
- Arginine0.25 g
- Histidine0.08 g
- Threonine0.13 g
- Isoleucine0.15 g
- Methionine0.06 g
- Tryptophan0.06 g
- Glutamic Acid0.63 g
- Aspartic Acid0.36 g
- Phenylalanine0.15 g
- Glycine0.14 g
- Leucine0.25 g
- Tyrosine0.1 g
Vitamins
- Vitamin A630 / 900 ug(70%)
- Vitamin C35 / 90 mg(39%)
- Vitamin E1.1 / 15 mg(7%)
- Vitamin K560 / 120 ug(467%)
- Vitamin B60.14 / 1.3 mg(11%)
- Thiamin (B1)0.1 / 1.2 mg(8%)
- Riboflavin (B2)0.17 / 1.3 mg(13%)
- Niacin (B3)0.7 / 16 mg(4%)
- Folate63 / 400 ug(16%)
- Pantothenic Acid (B5)0.28 / 5 mg(6%)
- Biotin1.4 / 30 ug(5%)
- Choline14 / 550 mg(3%)
Minerals
- Calcium165.2 / 1,000 mg(17%)
- Iron1.3 / 8 mg(16%)
- Magnesium28 / 420 mg(7%)
- Phosphorus42 / 700 mg(6%)
- Potassium224 / 3,400 mg(7%)
- Sodium420 / 2,300 mg(18%)
- Zinc0.42 / 11 mg(4%)
- Copper0.14 / 0.9 mg(16%)
- Manganese0.42 / 2.3 mg(18%)
- Selenium1.4 / 55 ug(3%)
- Chromium2.8 / 35 ug(8%)
- Molybdenum2.8 / 45 ug(6%)
Other
- Water130.2 / 3,700 g(4%)
Sources
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