Mustard Leaves Calories & Nutrition (सरसों के पत्ते)

Mustard Leaves has 30 calories per 100g (30 kcal per 100 g)

Vegetables Health Rating: 10/10 Best time: Lunch, Dinner
30 kcal

Mustard Leaves Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Mustard Leaves broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
50 g 50 g 15 kcal 1.8 g 1.2 g 0.3 g
100 g standard 100 g 30 kcal 3.5 g 2.4 g 0.5 g
200 g 200 g 60 kcal 7 g 4.8 g 1 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Mustard Leaves to your thali See the total calories of your whole meal.
Nutrition Facts — Mustard Leaves (per 100g)
Nutrient Per serving Per 100 g % DV*
Calories 30 kcal 30 kcal 2%
Protein 3.5 g 3.5 g 7%
Carbohydrates 2.4 g 2.4 g 1%
Fat 0.5 g 0.5 g 1%
Fiber 3.9 g 3.9 g 16%
Sugar 0 g 0 g 0%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 3.5 g · 50%
Carbs 2.4 g · 34%
Fat 0.5 g · 16%
Burn it off

Minutes of activity to burn 30 kcal (70 kg adult):

Brisk walking 6 min
Cycling 4 min
Running 3 min
Yoga 9 min

Is Mustard Leaves good for weight loss?

Yes — a good choice

Mustard Leaves carries roughly 30 kcal per 100 g, which is low for an everyday Indian food. The fibre content (around 3.9 g per 100 g) slows digestion and steadies appetite between meals. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Mustard Leaves good for muscle gain?

Mainly an energy food

Mustard Leaves provides about 3.5 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 11.7 g of protein per 100 kcal, so it is an efficient way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Mustard Leaves

Steam, stir-fry or add it to dal and sabzi with just 1–2 tsp of oil. Aim to fill half your plate with vegetables like this. High in protein for its calories, so it is a smart pick if you are trying to eat more protein.

About Mustard Leaves

Mustard greens, the main ingredient of Punjabi sarson ka saag.

Frequently asked questions about Mustard Leaves

100 g of mustard leaves contains approximately 30 calories, along with 3.5 g protein, 2.4 g carbohydrates and 0.5 g fat.

100 gram sarson (100 g) mein lagbhag 30 calorie aur 3.5 g protein hota hai. Isme 2.4 g carbs aur 0.5 g fat bhi hota hai.

100 ग्राम सरसों के पत्ते (100 ग्राम) में लगभग 30 कैलोरी और 3.5 ग्राम प्रोटीन होता है। इसमें 2.4 ग्राम कार्बोहाइड्रेट और 0.5 ग्राम फैट भी होता है।

Yes — a good choice. Mustard Leaves carries roughly 30 kcal per 100 g, which is low for an everyday Indian food. The fibre content (around 3.9 g per 100 g) slows digestion and steadies appetite between meals. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Mustard Leaves contains about 3.5 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Mustard Leaves provides roughly 2.4 g of carbohydrates and 0 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Mustard Leaves is best eaten at lunch, dinner.

For a 70 kg adult, burning the roughly 30 calories in 100 g of mustard leaves takes brisk walking for about 6 minutes, or cycling for about 4 minutes, or running for about 3 minutes, or yoga for about 9 minutes.

Compare Mustard Leaves with other foods

Mustard Leaves vs Aloo Gobi Mustard Leaves vs Bhindi Masala Mustard Leaves vs Baingan Bharta Mustard Leaves vs Brussels Sprouts Mustard Leaves vs Kundru

Similar foods in Vegetables

Aloo Gobi

120 kcal

Bhindi Masala

94 kcal

Baingan Bharta

98 kcal

Brussels Sprouts

44 kcal

Kundru (Ivy Gourd)

18 kcal

Aloo Palak

86 kcal

Trending Indian foods

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Biryani

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Chana Masala

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Rajma

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Dal

120 kcal

Palak Paneer

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Pav Bhaji

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.