One serving of mustard greens offers 120% of the daily recommended vitamin K intake for adult males and 160% for adult females.3 It also provides roughly 9% of the daily recommended intake of vitamin A.

Mustard greens are rich in vitamin C. A one-cup serving gives you approximately 44% of the recommended daily intake, which is 75 milligrams for adult women and 90 milligrams for adult men.5 Mustard greens are also an excellent source of B vitamin folate.

When you consume mustard greens, you’ll get smaller amounts of vitamin E, thiamin, vitamin B6, riboflavin, and niacin. Minerals in mustard greens include calcium, iron, magnesium, potassium, phosphorus, copper, zinc, selenium, and sodium.

here are many ways to enjoy mustard greens.

Raw mustard greens are often added to other mixed greens to provide a peppery, spicy boost of flavor to salads. Some people even enjoy using them in smoothies and green juices.

While cooked mustard greens make for a delicious side dish to serve alongside roasted chicken or baked fish, they also work well in soups, stews, and casseroles.

To help balance out their sharp flavor, these spicy greens are often cooked with a source of fat, such as olive oil or butter, as well as an acidic liquid, such as vinegar or lemon juice.