Cooked Kale vs Cooked Mustard Greens Calories
Cooked Kale has 59% more calories than cooked mustard greens: 46 vs 29 calories per 100 g.
For protein, about the same protein. For fat, cooked kale has more. For carbohydrates, cooked mustard greens has more. For fiber, cooked kale has more.
By typical serving, 1 cup of cooked kale (130 g) has 60 calories and 1 cup of cooked mustard greens (140 g) has 41 calories.
Cooked Kale and Cooked Mustard Greens calorie calculator
Cooked Mustard Greens
29calories in 100 g- Protein 3.1 g
- Fat 0.5 g
- Carbs 5 g
Nutrition per 100 grams
| Nutrient | Cooked Kale | Cooked Mustard Greens |
|---|---|---|
| Calories | 46 | 29 |
| Protein | 3.1 g | 3.1 g |
| Fat | 1.6 g | 0.5 g |
| Saturated fat | 0.2 g | 0 g |
| Carbohydrates | 4.7 g | 5 g |
| Fiber | 4.4 g | 3.4 g |
| Sugars | 0.9 g | 1.4 g |
| Sodium | 181 mg | 146 mg |
| Potassium | 373 mg | 412 mg |
| Calcium | 272 mg | 123 mg |
| Iron | 1.7 mg | 1.8 mg |
| Vitamin C | 70 mg | 53 mg |
Cooked Kale vs Cooked Mustard Greens: common questions
Which has more calories, cooked kale or cooked mustard greens?
Cooked Kale has more calories per 100 g (46 vs 29).
Which has more protein, cooked kale or cooked mustard greens?
Cooked Kale has more protein per 100 g (3.1 g vs 3.1 g).
Is cooked kale or cooked mustard greens better for weight loss?
Cooked Mustard Greens has fewer calories per 100 g, so you can eat more of it for the same calories. Total calories across the day matter more than any single food, and protein and fiber help with fullness.
More comparisons
Cooked Kale
Source: USDA FoodData Central. Cooked Kale: FDC ID 2709600. Cooked Mustard Greens: FDC ID 2709607.