Raw vs Cooked Mustard Greens: Nutritional Comparison

Mustard Greens are vegetables that can be consumed both raw and cooked, but which option has higher nutritional content?

Mustard Greens are an excellent source of vitamin A, vitamin C, and vitamin K.

They also contain a good amount of vitamin B6 (Pyroxidine), and vitamin E and some vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), and vitamin B5 (Pantothenic acid).

Raw vs Cooked Mustard Greens Nutrition

Are cooked mustard greens more nutritious? Let’s make an in-depth comparison of raw vs cooked mustard greens and see.

This comparison will begin by examining raw and cooked mustard greens’ caloric value and macronutrients and then delve deeper by analyzing their vitamin and mineral content.

First, let’s see how 100 grams of raw mustard greens compare to 100 grams of cooked mustard greens.

The second table compares 100 grams of raw mustard greens and the caloric equivalent of cooked mustard greens.

After cooking 100 grams of raw mustard greens, you will get around 104 grams of cooked mustard greens, and that comparison is shown in the second table.

How do macronutrients change after cooking 100 grams of raw mustard greens?

So if you cook 100 grams of raw mustard greens, you will get around 104 grams of cooked mustard greens, and this table shows how macronutrient content changes after cooking.

Raw vs Cooked Mustard Greens Calories

Cooking foods doesn’t change their micronutrient quantity and availability. It also changes its weight because water is either evaporated or absorbed. By cooking, mustard greens gain weight, so the amount of calories in 100 grams is lower in cooked mustard greens.

Calories are probably the most important thing you should consider if you want to lose weight.

That said, here’s how raw and cooked mustard greens compare for weight loss: mustard greens are slightly lower in calories, with 26 calories per 100 grams, compared to 27 calories per 100 grams of mustard greens mustard greens.

Protein Content in Raw Mustard Greens and Cooked Mustard Greens

Raw mustard greens are higher in protein and have around 10% more protein than mustard greens.

Raw mustard greens offer 2.9 grams of protein per 100 grams, while mustard greens offer 2.6 grams.

Carbohydrate Content in Raw Mustard Greens and Cooked Mustard Greens

In this section, we’ll examine the carbohydrate content in raw and cooked mustard greens.

Continue reading to find out how raw and cooked mustard greens compare regarding total carbs content, sugars, and dietary fiber.

Total Carbs

The total amount of carbs is around 4% higher in raw mustard greens than in cooked mustard greens.

They have 4.7 grams per 100 grams, compared to 4.5 grams in cooked mustard greens.

Sugars

Speaking of sugars in mustard greens, raw mustard greens contain less sugar than cooked, 6% precisely.

100 grams of raw mustard greens contain 1.32 grams of sugar, while the same amount of cooked mustard greens contains 1.41 grams.

Dietary Fiber

Finally, we will discuss the fiber content in raw and cooked mustard greens.

Dietary fiber can help with weight management by making you feel fuller longer and help with digestion by promoting regular bowel movements and reducing constipation and diarrhea.

It can also lower the risk of heart disease by reducing cholesterol levels.

Additionally, it can help regulate blood sugar levels, which is beneficial for individuals with diabetes. Fiber also helps feed the beneficial bacteria in the gut that promote overall health.

If you are looking to increase your fiber intake, raw mustard greens are a better option for you.

They have 3.2 grams of fiber per 100 grams, while cooked mustard greens provide 2 grams of fiber.

Fat Content in Raw Mustard Greens and Cooked Mustard Greens

Like other plant foods, mustard greens are naturally cholesterol free and free of trans fats.

Here’s the total amount of fats in raw and cooked mustard greens:

• Raw Mustard Greens: 0.4 grams per 100 grams
• Cooked Mustard Greens: 0.5 per 100 grams

Saturated Fat

Consuming too much saturated fat has been linked to an increased risk of heart disease, as it can raise LDL (bad) cholesterol levels in the blood.

However, not all saturated fats are created equal.

Some types of saturated fats, such as those found in coconut and palm oil, may affect cholesterol levels and heart health differently than others, such as those found in butter and cheese.

The American Heart Association recommends limiting their intake of saturated fats.

Additionally, replacing saturated fats with healthier fats, such as monounsaturated and polyunsaturated fats, found in foods such as avocados, nuts, and seeds.

When it comes to saturated fats, raw mustard greens and cooked mustard greens contain the same amount of saturated fats, 0 grams per 100 grams.

Raw Mustard Greens vs Cooked Mustard Greens Vitamins Content

In the following two sections, we will take a closer look at raw vs cooked mustard greens’ vitamins and mineral contents.

As we mentioned before, 100 grams of raw mustard greens weigh 104 grams after cooking, so our vitamins and minerals comparison will use these weights: 100 grams of raw mustard greens or 117 grams of cooked mustard greens.

Unfortunately, most vitamins are sensitive to heat and water.

Cooking can decrease the levels of certain vitamins, including both water-soluble vitamins like vitamin C and B vitamins, as well as fat-soluble vitamins such as A, D, E, and K.

Vitamins soluble in water will leach into the cooking water, while vitamins soluble in fat will leach into cooking oils.

Only two vitamins, K and B-3, or niacin, are stable enough to hold up well during cooking.

Raw mustard greens are a better source of vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.

However, cooked mustard greens offer a higher amount of vitamin A, and vitamin K.

Raw and cooked mustard greens contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

In the following table, you can easily compare cooked vs raw mustard greens’ vitamins content:

Raw Mustard Greens vs Cooked Mustard Greens Minerals Content

Most minerals in food, including calcium, phosphorus, magnesium, iron, zinc, iodine, selenium, copper, manganese, chromium, and sodium, are not reduced during cooking.

The exception is potassium, which can be lost in the cooking water.

You will get more copper, iron, magnesium, phosphorus, potassium, selenium, sodium, and zinc by eating mustard greens raw than cooked.

However, if your goal is to increase the intake of calcium, you should choose cooked over raw mustard greens.

Finally, raw and cooked mustard greens contain virtually the same amount of fluoride, and manganese.

The table below compares mineral contents in raw and cooked mustard greens, side by side.

The Bottom Line

The debate between raw or cooked mustard greens has nutritional and culinary aspects to consider.

While raw mustard greens provide many vitamins and minerals, cooking mustard greens can increase the availability of many of these nutrients.

However, cooking mustard greens can also result in the loss of some micronutrients, mostly water-soluble vitamins.

Both options can be a nutritious addition to a balanced diet, so it is recommended to incorporate both raw and cooked mustard greens into your meals for maximum health benefits.

Ultimately, the decision between raw or cooked mustard greens comes down to individual preferences and dietary goals.