How many carbs are in 1 cup of cooked mustard greens?

January 12, 2026 •

4 min read

According to USDA data, a single cup of cooked mustard greens contains less than 3 grams of total carbohydrates. This leafy green vegetable offers a healthy dose of fiber, which helps keep the net carbohydrate count exceptionally low, making it an ideal choice for those managing their carb intake.

Quick Summary

A standard serving of cooked mustard greens provides a minimal total carbohydrate count, with a high fiber content that results in a very low net carb value. This makes them a nutritious and beneficial option for low-carb or keto meal plans.

Key Points

Very Low Net Carbs: A single cup of cooked mustard greens has approximately 0.14 grams of net carbs, making it an excellent choice for low-carb and keto diets.
Nutrient-Dense: Despite being low in calories and carbs, they are packed with vitamins A, C, and K, along with important minerals like calcium and manganese.
High in Fiber: Most of the carbohydrates in cooked mustard greens are dietary fiber, which aids digestion and promotes a feeling of fullness.
Boosts Heart Health: Their fiber and antioxidant content can help lower cholesterol and support cardiovascular function, especially when cooked.
Cooking Increases Nutrients: While some vitamin C is lost during cooking, the bioavailability of fat-soluble vitamins like A and K actually increases.
Versatile Ingredient: Mustard greens can be incorporated into many dishes, such as sautés, braises, and soups, to add flavor and nutrition without adding many carbs.

Nutritional Breakdown of Cooked Mustard Greens

For those monitoring their carbohydrate intake, understanding the specific nutritional profile of cooked mustard greens is essential. Based on data from the USDA, a 1-cup serving of cooked mustard greens (boiled, drained, and without salt) is surprisingly low in total carbohydrates, providing approximately 2.94 grams. The key to this vegetable's low-carb suitability is its high fiber content. Of those 2.94 grams of total carbs, about 2.8 grams are dietary fiber.

What are net carbs and how do you calculate them?

For many people following low-carb diets like keto, tracking "net carbs" is more important than tracking total carbs. Net carbs are the carbohydrates that your body can actually digest and use for energy. The calculation is simple: Net Carbs = Total Carbs - Dietary Fiber.

For 1 cup of cooked mustard greens:

Total Carbs: 2.94 grams
Dietary Fiber: 2.8 grams
Net Carbs: 0.14 grams

This calculation reveals that a serving of cooked mustard greens has a negligible impact on blood sugar and ketone levels, confirming its place as an extremely keto-friendly food.

Health Benefits Beyond Low Carbs

While their low-carb count is a major draw, cooked mustard greens offer a wealth of other health benefits. These benefits come from their rich vitamin, mineral, and antioxidant content, which remains largely intact even after cooking. Cooking can actually increase the availability of certain fat-soluble vitamins, such as vitamins A and K.

Here are some of the key health advantages:

Packed with Vitamins: An excellent source of vitamin K, vitamin A (as beta-carotene), and vitamin C. Vitamin K is crucial for blood clotting and bone health, while vitamins A and C act as powerful antioxidants.
Rich in Minerals: Contains a significant amount of essential minerals, including calcium, copper, and manganese, all of which play vital roles in bodily functions.
Promotes Heart Health: The fiber and antioxidants in mustard greens can help lower cholesterol levels, especially when cooked. This helps reduce the risk of heart disease.
Supports Eye Health: The antioxidants lutein and zeaxanthin are abundant in mustard greens and are essential for maintaining healthy eyes and protecting against age-related vision loss.
Aids in Blood Sugar Management: The high fiber content and low glycemic load make mustard greens an ideal addition to a diet for managing blood sugar levels, which is particularly beneficial for individuals with diabetes.

Comparison: Cooked vs. Raw Mustard Greens

Cooking affects the nutritional composition of mustard greens, though both forms are highly beneficial. Here’s a comparison to help you choose based on your dietary needs.


Nutrient	1 Cup Cooked (boiled, drained, without salt)	1 Cup Raw (chopped)
Calories	~21 kcal	~15 kcal
Total Carbohydrates	~2.94 grams	~2.74 grams
Dietary Fiber	~2.8 grams	~1.85 grams
Net Carbs	~0.14 grams	~0.89 grams
Vitamin K	Higher bioavailability	Present, but less absorbable
Vitamin C	Lower due to cooking	Higher

As the table shows, cooking significantly reduces the total volume, concentrating the nutrients and fiber into a smaller, denser portion. While some water-soluble vitamins like C are diminished by boiling, the low net carb benefit remains, and the fat-soluble vitamins become more readily available for absorption.

How to Incorporate Mustard Greens into a Low-Carb Diet

Adding this versatile green to your meals is simple and delicious. Here are a few preparation methods that keep the carb count low:

Sautéed: Sauté mustard greens in olive oil with garlic and a splash of lemon juice. The healthy fat from the olive oil aids in the absorption of fat-soluble vitamins A and K.
Braised: Slowly braise the greens with a small amount of broth and spices until tender. This method infuses the greens with flavor while keeping them moist and delicious.
In Soups and Stews: Add a handful of chopped mustard greens to low-carb soups or stews during the last few minutes of cooking. They will wilt quickly and add a peppery depth.
Quick Blanch: For a quick side dish, blanch the greens in boiling water for a minute or two before draining and seasoning. This preserves a slightly crisper texture than longer cooking times.

For an extra boost of flavor, consider adding low-carb ingredients like bacon, pancetta, or a dash of hot sauce to your cooked mustard greens.

Conclusion: A Powerful Low-Carb Vegetable

For anyone looking to maintain a low-carb lifestyle, mustard greens are a nutritional powerhouse that should not be overlooked. A 1-cup serving of cooked mustard greens contains a minimal number of net carbs (approximately 0.14g), thanks to its high dietary fiber content. Beyond being a keto-friendly option, these greens are loaded with essential vitamins, minerals, and antioxidants that support everything from heart and bone health to eye function and blood sugar regulation. Whether you choose to sauté, braise, or add them to soups, mustard greens are a delicious and beneficial addition to your meal plan. Their low-carb profile, combined with their extensive health benefits, makes them a winning choice for mindful eaters everywhere. For more detailed nutritional data on a wide variety of foods, you can refer to the USDA FoodData Central database.

Frequently Asked Questions

Yes, mustard greens are an excellent choice for a ketogenic diet. They are very low in net carbohydrates, containing only about 0.14 grams of net carbs per cooked cup, making them a safe and nutritious option for maintaining ketosis.

Yes, cooked mustard greens retain most of their valuable nutrients. While some water-soluble vitamins like vitamin C may decrease slightly during boiling, the bioavailability of fat-soluble vitamins, including A and K, is actually enhanced by cooking.

Total carbs include all carbohydrates in a food, while net carbs are the total carbs minus the fiber and certain sugar alcohols. Since the body doesn't absorb or metabolize fiber, net carbs provide a more accurate picture of a food's impact on blood sugar.

To calculate the net carbs for cooked mustard greens, simply subtract the dietary fiber from the total carbohydrates. For one cooked cup, subtract 2.8 grams of fiber from 2.94 grams of total carbs, which results in approximately 0.14 grams of net carbs.

Yes, raw mustard greens are also very low in carbs. One cup of chopped raw mustard greens contains slightly less total carbs and fiber than the cooked version, resulting in a low net carb count of about 0.89 grams.

Yes, their high fiber content and low glycemic load make mustard greens beneficial for blood sugar control. The fiber slows down digestion and the absorption of sugar, which can be helpful for individuals managing diabetes.

To minimize nutrient loss, especially of water-soluble vitamins, opt for quick cooking methods like sautéing or steaming instead of prolonged boiling. You can also consume the cooking liquid (if it's a small amount of broth) to retain some of the vitamins.