Mustard leaves are peppery brassica greens used in Indian, Chinese and Southern US cooking. They are rich in vitamins A, C and K, with folate, calcium and glucosinolate compounds linked to brassica health benefits.
Eat young leaves raw in salads to keep the peppery bite and vitamin C; glucosinolates and heat-sensitive vitamins reduce with longer cooking.
Where Mustard leaves, raw Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 330 mg | 17% | |
| Calcium | 130 mg | 16% | |
| Vitamin A (RE) | 83.0 µg | 12% | |
| Vitamin C | 71.0 mg | 89% | |
| Phosphorus | 45.0 mg | 6% | |
| Magnesium | 32.0 mg | 9% | |
| Iron | 2.10 mg | 15% | |
| Vitamin E (alpha-TE) | 2.01 mg | 17% | |
| Niacin (B3) | 0.800 mg | 5% | |
| Pantothenic Acid (B5) | 0.210 mg | 4% | |
| Riboflavin (B2) | 0.130 mg | 9% | |
| Thiamin (B1) | 0.070 mg | 6% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 0.100 g | — | |
| Monounsaturated fat | 0.100 g | — | |
| Glucose (dextrose) | 0.400 g | — | |
| Fructose | 0.300 g | — | |
| Maltose | 0.000 g | — | |
| Sucrose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 500 µg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →
Phytochemicals
Bioactive plant compounds — not classified as essential nutrients but associated with a range of health benefits.