Kundru vs Mustard Leaves

Per 100 g, Kundru has 18 kcal and 1.3 g protein, while Mustard Leaves has 30 kcal and 3.5 g protein.

Kundru

18
kcal per 100 g
1.3 g protein

Mustard Leaves

30
kcal per 100 g
3.5 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Kundru Mustard Leaves Difference
Calories Fewer calories for the same weight 18 kcal better 30 kcal 40%
Protein More protein helps with fullness and muscle 1.3 g 3.5 g better 63%
Carbs Lower carbs suits low-carb and diabetic diets 2.2 g better 2.4 g 8%
Fat Lower fat means lower calorie density 0.2 g better 0.5 g 60%
Fiber More fibre improves fullness and digestion 3.1 g 3.9 g better 21%
Sugar Less sugar means a gentler blood-sugar response 1 g 0 g better 100%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Kundru

Kundru is the lighter choice at 18 kcal per 100 g against 30 for Mustard Leaves — about 40% fewer calories for the same weight on your plate. That does not make Mustard Leaves a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Mustard Leaves

Mustard Leaves is the stronger protein source, with 3.5 g per 100 g against 1.3 g for Kundru. To match that from Kundru you would have to eat roughly 2.7 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Kundru vs Mustard Leaves — common questions

Mustard Leaves has more calories — about 30 kcal per 100 g compared with 18 kcal for Kundru.

Mustard Leaves has more protein — 3.5 g per 100 g against 1.3 g for Kundru.

Kundru is the lighter choice at 18 kcal per 100 g against 30 for Mustard Leaves — about 40% fewer calories for the same weight on your plate. That does not make Mustard Leaves a bad food; it means the portion has to be smaller to fit the same calorie budget.

Mustard Leaves is the stronger protein source, with 3.5 g per 100 g against 1.3 g for Kundru. To match that from Kundru you would have to eat roughly 2.7 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 48 kcal and 4.8 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Kundru has the edge, mainly on calorie density. Per 100 g, Kundru has 18 kcal and 1.3 g protein, while Mustard Leaves has 30 kcal and 3.5 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Kundru nutrition & serving sizes
Full Mustard Leaves nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.