Mustard spinach (tendergreen) has 22 kcal per 100 g. A mild mustard green without the sharp bite. Cooks down quickly — a gentle introduction to bitter greens.
How should I track Mustard spinach, (tendergreen)?
Mustard spinach, (tendergreen) is a good source of calcium. For consistent tracking of Mustard spinach, (tendergreen), weigh it raw. Cooking method changes both weight and calorie density — steaming barely changes anything, but roasting with oil or frying can double the calories. A systematic review (Whitton et al., Adv Nutr 2022) found vegetables are omitted from food logs 2–85% of the time, often because people assume they are "free" calorically. While most vegetables are indeed low-calorie, the fats added during cooking are not. Log the oil, butter, or dressing separately to keep your tracking accurate.