Nutritional profile

According to USDA FoodData Central, raw mustard greens are low in calories and high in water, with fiber and small amounts of protein. They provide vitamins K, A, and C in notable amounts, plus folate, calcium, and potassium.

In the kitchen

Young leaves can be eaten raw, while mature leaves are commonly sauteed, wilted, braised, or added to soups and noodle dishes. They are good with garlic and oil, in Southern-style pot greens, or stirred into beans.

Choosing & preparing

Choose leaves that are crisp, deeply colored, and lively-looking, not limp. Avoid bunches with yellowing, slime, tears, or thick stems that seem dried out.

Flavor pairings

Mustard greens pair well with garlic, onion, bacon, vinegar, lemon, chili flakes, sesame, and soy sauce. They also go well with beans, pork, ham, rice, and cornbread.

Tips

Wash carefully, since grit often hides near the stems and crinkled leaves. If the flavor is strong, blanch briefly before sauteing to mellow it.

General food-composition information based on USDA FoodData Central. This is not medical or dietary advice; for personal guidance, consult a registered dietitian or your doctor. Page updated Aug 4, 2026.