How Many Carbs Are in a Cup of Cooked Mustard Greens?

November 11, 2025 •

3 min read

According to USDA data, a single cup of cooked mustard greens contains less than 3 grams of total carbohydrates. This low-carb, fiber-packed vegetable is an excellent addition to a healthy diet, especially for those watching their carb intake, making it a great choice for various meal plans.

Quick Summary

A cup of cooked mustard greens contains minimal total carbohydrates and is very low in net carbs due to its high fiber content. This makes it an ideal, nutrient-dense option for low-carb and ketogenic diets. The leafy green is also a great source of essential vitamins.

Key Points

Very Low Net Carbs: A cup of cooked mustard greens contains only about 0.14 grams of net carbs, making it ideal for keto.
High in Fiber: The same serving provides nearly 3 grams of dietary fiber, which aids in digestion and satiety.
Rich in Vitamin K: Cooked mustard greens are an exceptional source of Vitamin K, which is vital for blood clotting and bone health.
Immune-Boosting Vitamins: The vegetable is also a great source of vitamins A and C, which are crucial for a healthy immune system.
Beneficial for Heart and Eye Health: Thanks to antioxidants like lutein, zeaxanthin, and flavonoids, mustard greens can support heart and eye function.
Watch for Blood Thinners: The high Vitamin K content means individuals on blood thinners like warfarin should monitor their intake and consult a doctor.

Total and Net Carbs in Cooked Mustard Greens

For those on a ketogenic or low-carb diet, mustard greens are a nutritional powerhouse. A single cup of cooked, boiled, and drained mustard greens (without salt) contains approximately 2.94 grams of total carbohydrates. However, a significant portion of this is indigestible fiber, which is subtracted to calculate net carbs.

The same cup of cooked mustard greens provides about 2.8 grams of dietary fiber. This means the net carb count is extremely low.

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

This minimal net carb count makes cooked mustard greens one of the most keto-friendly vegetables available, allowing you to add bulk and nutrients to your meals without impacting your carbohydrate limits.

A Nutritional Profile Beyond Carbs

While their low-carb nature is a major draw, mustard greens offer a wealth of other health benefits. They are particularly rich in antioxidants and vital micronutrients that support overall wellness.

Impressive Vitamin and Mineral Content

Mustard greens are packed with essential vitamins and minerals:

Vitamin K: An exceptional source, with one cooked cup providing several times the daily value. This is crucial for blood clotting and bone health.
Vitamin A: Important for eye health and immune function, cooked greens contain significantly more Vitamin A than their raw counterpart.
Vitamin C: A powerful antioxidant that supports the immune system and skin health.
Manganese: A trace mineral involved in energy production and antioxidant defenses.
Folate: A B-vitamin essential for cell growth and metabolism.

Health Benefits of This Leafy Green

Regular consumption of mustard greens has been linked to numerous health advantages:

Antioxidant Boost: High levels of flavonoids, beta-carotene, and vitamins C and E help protect the body from oxidative stress.
Heart Health: Certain compounds may help lower cholesterol by binding to bile acids in the digestive system.
Eye Health: The antioxidants lutein and zeaxanthin help protect the retina from damage and filter out harmful blue light.
Immune Support: The combination of vitamins A and C contributes to a robust immune system.

Cooked vs. Raw Mustard Greens: A Nutritional Comparison

Cooking mustard greens alters their nutritional content, particularly their vitamin levels. Here is a side-by-side comparison of a one-cup serving of raw versus cooked mustard greens based on USDA data:


Nutrient	1 Cup Raw (approx. 56g)	1 Cup Cooked (approx. 140g)
Total Carbohydrates	2.74 g	2.94 g
Dietary Fiber	1.85 g	2.8 g
Net Carbs	0.89 g	0.14 g
Calories	14.56 kcal	21 kcal
Vitamin A	High	Very High
Vitamin C	Higher	Lower
Vitamin K	Very High	Exceptional

Cooking significantly reduces the amount of water, which concentrates the nutrients and explains why the cooked version has higher levels of some vitamins per cup, despite a lower total amount compared to the raw version by weight.

Simple Low-Carb Cooking Methods

To retain the benefits and minimize added carbs, consider these simple preparation methods:

Sautéed with Garlic: Sautéing mustard greens with olive oil, minced garlic, and a splash of low-carb broth is a classic and simple method.
Braised with Bacon: For a heartier low-carb side dish, braise the greens with a little bacon fat and chicken broth.
Steamed and Seasoned: Steaming is a great way to soften the greens. Afterward, toss with olive oil, lemon juice, and red pepper flakes.

Important Considerations

While healthy, mustard greens are high in vitamin K, which can interfere with blood-thinning medications like warfarin. Individuals on these medications should consult a doctor before making significant dietary changes involving these greens. They also contain oxalates, which may be a concern for those prone to kidney stones.

Conclusion

Cooked mustard greens are an exceptionally low-carb, nutrient-dense vegetable that is highly beneficial for those following low-carb or keto diets. With less than a quarter-gram of net carbs per cup, they provide significant dietary fiber and a robust profile of vitamins and minerals. Incorporating this leafy green into your meals offers both flavor and a substantial health boost, especially for eye, heart, and bone health. However, as with any high-nutrient food, moderation and awareness of potential medication interactions are key for certain individuals.

For more detailed nutritional information, consult the USDA FoodData Central.

Frequently Asked Questions

Yes, mustard greens are excellent for a keto diet. A cup of cooked greens contains only about 0.14 grams of net carbs, allowing you to enjoy a flavorful, nutrient-dense vegetable without compromising your carb limit.

While the total carbohydrate content is similar, a cup of cooked mustard greens has less net carbs than a cup of raw greens because the cooking process reduces volume, concentrating fiber and lowering the net carb count per cup.

Net carbs are the total carbohydrates in a food minus the dietary fiber. Since fiber is not digested by the body and does not raise blood sugar, it is often excluded from the carb count for low-carb and keto diets.

The carbohydrate content of frozen cooked mustard greens can vary slightly, but it is generally very low. For example, a cup of frozen, cooked, and drained greens (without salt) contains about 4.66 grams of total carbs and 4.2 grams of fiber, resulting in only 0.46 grams of net carbs.

To keep mustard greens low-carb, opt for cooking methods like sautéing in olive oil with garlic, steaming, or braising in a low-carb liquid like chicken broth. Avoid adding sugar-based sauces or high-carb ingredients.

Beyond being very low in carbs, cooked mustard greens are packed with vitamins A, C, and K, as well as minerals like manganese and calcium. They also contain beneficial antioxidants.

For most people, mustard greens are safe and healthy. However, because they are very high in Vitamin K, they can interfere with blood-thinning medication. They also contain oxalates, which may be a concern for those prone to kidney stones.