Mustard Green Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
15
per source
Glycemic load
0
Low GL
This food's glycemic index is 15, which is Low GI.
Mustard greens are among the best vegetables for blood sugar control. With less than 1 gram of net carbs per cup and a glycemic load near zero, they have virtually no effect on blood glucose. They are rich in fiber, vitamins, and antioxidants. This is general nutrition information, not medical advice — people with diabetes should confirm with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Mustard greens have a glycemic index of approximately 15 — among the lowest of all vegetables.
One cup of raw chopped mustard greens provides 210 mcg of vitamin K — over 175% of the daily value.
Mustard greens are a member of the Brassica family, along with kale, cabbage, and broccoli.
What's actually inside
Per 100 g, with your typical serving noted as 1 cup, chopped (56 g), raw. The carb family is what moves blood sugar — fiber is the number that softens the spike.
Total carbs
2.6g
Net carbs
1g
total carbs minus fiber
Fiber
1.6g
slows the glucose rise
- Sugars
- 0.8g
- Protein
- 1.5g
- Calories
- 15kcal
Notable nutrients
- Vitamin K210 mcg
- Vitamin A2640 IU
- Vitamin C21 mg
- Calcium58 mg
- Manganese0.3 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Excellent choice — very low carb, negligible blood sugar impact
Mustard greens are among the best vegetables for blood sugar control. With less than 1 gram of net carbs per cup and a glycemic load near zero, they have virtually no effect on blood glucose. They are rich in fiber, vitamins, and antioxidants. This is general nutrition information, not medical advice — people with diabetes should confirm with their care team.
Portion guidance
Portion size is not a concern with mustard greens. A full cup of raw chopped greens provides only about 1 gram of net carbs. Even generous servings of several cups have minimal glycemic impact. They can be used as a base for salads, sautéed as a side dish, or added to soups and stir-fries without worrying about blood sugar.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Sautéing or steaming
Little effectCooking mustard greens softens the cell walls and can slightly concentrate the carbs by volume, but the overall glycemic impact remains negligible because the total carbohydrate content is so low.
Boiling and discarding water
Lowers the spikeBoiling mustard greens and discarding the cooking water can leach out some water-soluble nutrients, but it also reduces the already minimal carb content slightly. The GI effect is essentially unchanged.
Adding oil or fat
Lowers the spikeCooking mustard greens with olive oil, butter, or other fats can slow gastric emptying and further blunt any minor blood sugar response, while also aiding absorption of fat-soluble vitamins.
Pairing with vinegar or lemon
Lowers the spikeAdding an acidic ingredient like vinegar or lemon juice to cooked mustard greens may modestly reduce the post-meal glycemic response by slowing starch digestion, though the effect is small given the already low carb content.
Pairing tip
Mustard greens pair well with protein sources like grilled chicken, fish, tofu, or beans, which further stabilize blood sugar. Their peppery flavor complements garlic, ginger, and sesame oil. Avoid heavy cream sauces or added sugars, which would increase the meal's overall glycemic load unnecessarily.
Why GI numbers vary
Mustard greens are a non-starchy leafy green with minimal carbohydrate, so their GI is inherently very low. Most sources estimate it around 15, but precise testing is rare because the carb content is so low that GI measurement is less meaningful. The value is consistent across leafy greens of similar composition. We report it as approximately 15, which is well within the low range.
Not medical advice. This page is general nutrition information about Mustard Green. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
❓Frequently Asked Questions
Mustard greens have a very low glycemic index of approximately 15. This is because they are a non-starchy leafy green with minimal carbohydrate content — only about 2.6 grams of total carbs per cup, most of which is fiber. Their glycemic load is essentially zero, meaning they have virtually no impact on blood sugar levels.
Yes, mustard greens are an excellent vegetable choice for people with diabetes. They are very low in carbohydrates and calories, high in fiber, and packed with vitamins A, C, and K. They do not cause blood sugar spikes and can be eaten in generous portions. As with all dietary changes, individuals should consult their healthcare team — this is general nutrition information.
Mustard greens and spinach are very similar in their glycemic impact. Both are non-starchy leafy greens with a GI around 15 and negligible glycemic load. Mustard greens have a slightly peppery, more pungent flavor, while spinach is milder. Nutritionally, mustard greens provide more vitamin K and calcium per serving, while spinach offers more iron. Both are excellent for blood sugar management.
Absolutely. Mustard greens are ideal for keto and low-carb diets. One cup of raw chopped greens contains only about 1 gram of net carbs, making them a free vegetable on most low-carb plans. They can be used as a salad base, sautéed in healthy fats, or added to soups and stews without exceeding daily carb limits.
Cooking mustard greens does not meaningfully change their glycemic index because they contain very little starch. Sautéing, steaming, or boiling may slightly concentrate the greens by volume, but the total carbohydrate per serving remains negligible. Adding fats or acids during cooking can further blunt any minor blood sugar response, but the effect is minimal given the already low carb content.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026