Mustard greens are among the most nutritious and flavourful leafy vegetables available. Often overshadowed by kale or spinach, these peppery greens offer a robust nutritional profile that can significantly enhance a balanced diet.
Belonging to the Brassica genus, they are closely related to broccoli, cauliflower, and Brussels sprouts. While they are celebrated for their sharp, spicy flavour—reminiscent of prepared mustard or wasabi—there is surprising diversity within the family.
Understanding the distinct characteristics of these vegetables allows you to utilise them effectively in the kitchen. From the delicate, feathery leaves of Mizuna to the thick, crunchy stems of Gai Choy, the types of mustard greens available vary immensely in texture, heat, and culinary application.
This article provides an exhaustive look at the different varieties of mustard greens, their specific health benefits, and how to incorporate them into your meals.
Overview: What Are Mustard Greens?
Mustard greens are the leaves of the mustard plant (Brassica juncea). While the seeds of this plant are famously used to produce mustard condiment, the leaves have been a staple in African, Asian, and Southern American cuisines for centuries.
These greens are renowned for their high concentrations of antioxidants, particularly glucosinolates, which give them their signature bitter and spicy taste.
Research indicates that consumption of Brassica vegetables is linked to reduced inflammation and a lower risk of chronic diseases. However, not all mustard greens carry the same level of heat. The intensity of the flavour depends heavily on the specific variety and the maturity of the leaf at harvest.
The Different Types of Mustard Greens
To truly appreciate this vegetable, one must explore the specific cultivars. Here are the primary types of mustard greens you are likely to encounter.
1. Curly Mustard (Southern Mustard)
This is perhaps the most recognisable variety in the West. It features bright green, frilly leaves with jagged edges.
Characteristics:
- Texture: Crisp and fibrous when raw; tender when cooked.
- Flavour: Intensely peppery and pungent.
- Best Uses: Long-simmering braises (often with ham or smoked turkey), soups, or sautéed with garlic.
Because the leaves are relatively tough, Curly Mustard stands up well to prolonged cooking times, which also helps to mellow its intense heat.
2. Gai Choy (Chinese Mustard)
Gai Choy is a heavyweight in Asian cuisine. Unlike the curly variety, Gai Choy often has a broad stem and a head that resembles a loose cabbage.
Characteristics:
- Texture: Crunchy, succulent stems with tender leaves.
- Flavour: A balance of bitter and spicy, often described as having a ‘horseradish’ kick.
- Best Uses: Stir-fries, pickling, and soups.
There are many sub-varieties of Gai Choy, including the ‘Swatow’ mustard, which is popular for pickling due to its thick, fleshy stems.
3. Mizuna (Japanese Mustard)
Mizuna is distinct for its deeply serrated, feathery leaves that look somewhat like dandelion greens or rocket (arugula). It is far more delicate than its cousins.
Characteristics:
- Texture: Delicate and crisp.
- Flavour: Mild, sweet, and earthier with a very subtle peppery finish.
- Best Uses: Raw in salads, as a garnish, or added to soups at the very last minute.
Mizuna is often found in pre-bagged salad mixes (mesclun) because it adds volume and texture without overwhelming the palate.
4. Tatsoi (Spoon Mustard)
Native to China but widely used in Japanese cuisine, Tatsoi grows in a low-lying rosette. The leaves are small, rounded, and spoon-shaped.
Characteristics:
- Texture: Creamy and tender, similar to spinach.
- Flavour: Mild mustard flavour, sweeter than curly mustard.
- Best Uses: Raw in salads, lightly steamed, or tossed into pesto.
Tatsoi is an excellent entry point for those trying types of mustard greens for the first time, as it lacks the aggressive heat of Gai Choy.
5. Red Giant Mustard
As the name suggests, this variety is visually striking. The leaves are broad and maroon or purple-tinted, thanks to high levels of anthocyanins (a potent antioxidant).
Characteristics:
- Texture: Large, broad leaves.
- Flavour: Strong garlic and mustard notes.
- Best Uses: Braising or using young leaves in salads for a splash of colour.
6. Wasabina
A specific cultivar bred to mimic the flavour of wasabi.
Characteristics:
- Texture: Light green, frizzy leaves.
- Flavour: Sharp, sinus-clearing heat.
- Best Uses: Sandwiches, sushi accompaniments, or cold salads.
Nutritional Profile
Regardless of the specific type, mustard greens are nutrient-dense. They are particularly high in Vitamin K, Vitamin A, and Vitamin C.
Here is the approximate nutritional breakdown for one cup (56 grams) of raw chopped mustard greens:
| Nutrient | Amount | % Daily Value (DV) |
|---|---|---|
| Calories | 15 | – |
| Protein | 2g | 4% |
| Fibre | 2g | 7% |
| Vitamin K | 278 mcg | 348% |
| Vitamin A | 176 mcg | 20% |
| Vitamin C | 35 mg | 39% |
| Copper | 0.1 mg | 11% |
Source: USDA FoodData Central
Key Nutritional Benefits
- Antioxidant Powerhouse: These greens are rich in flavonoids and beta carotene. Antioxidants are crucial for protecting your body against oxidative stress caused by free radicals.
- Vitamin K Content: A single serving provides well over your daily requirement of Vitamin K. This nutrient is essential for blood clotting and may play a vital role in bone health. See this research on Vitamin K and bone health.
- Glucosinolates: These sulphur-containing compounds have been studied for their potential anticancer properties. According to Healthline, these compounds are thought to help protect DNA from damage.
Potential Health Benefits
Incorporating various types of mustard greens into your diet may confer several health advantages supported by science.
Supports Heart Health
Leafy green vegetables are strongly associated with a reduced risk of cardiovascular disease. The antioxidants in mustard greens prevent the oxidation of cholesterol, which can lead to plaque buildup in arteries. Furthermore, the steam-cooking of mustard greens improves their ability to bind bile acids, which can help lower cholesterol levels.
For more on leafy greens and heart health, refer to Harvard Health Publishing.
Boosts Eye Health
Mustard greens contain lutein and zeaxanthin, two key antioxidants beneficial for eye health. These compounds help filter harmful blue light and may protect against age-related macular degeneration.
Immune System Support
Because they are high in Vitamin C, mustard greens support the immune system. Vitamin C promotes the production of white blood cells that fight infection. A study published in PubMed highlights the role of Vitamin C in immune defence.
Practical Tips for Selection and Storage
To get the most out of your greens, proper selection and storage are vital.
How to Select
- Look for: Crisp, vibrant leaves. The colour should be deep green (or purple/red for specific varieties).
- Avoid: Leaves that are yellowing, slimy, or have thick, woody stems that look dried out.
- Size matters: Smaller leaves generally have a milder flavour, while larger leaves will be more pungent and fibrous.
How to Store
Mustard greens respire quickly, meaning they can wilt fast if not stored correctly.
- Do not wash immediately: Moisture promotes rot. Only wash them right before you plan to cook them.
- Refrigerate: Place the unwashed greens in a plastic bag with a paper towel inside to absorb excess moisture. Store in the crisper drawer of your fridge.
- Shelf Life: Fresh mustard greens usually last 3 to 4 days in the fridge.
Preparation and Cooking Tips
If the spicy flavour is too intense for you, cooking is the solution. Heat breaks down the enzymes responsible for the sharp taste.
- Blanching: briefly boil the greens and then plunge them into ice water. This retains the bright colour while tempering the bitterness.
- Sautéing: Cook with fat (olive oil or bacon grease) and an acid (lemon juice or vinegar). The acid helps balance the bitterness.
- Pickling: Varieties like Gai Choy are excellent when fermented or pickled in brine.
Risks and Considerations
While nutritious, mustard greens may not be suitable for everyone.
Vitamin K Interactions: Because they are incredibly high in Vitamin K, sudden increases in consumption can interfere with blood-thinning medications like warfarin. It is crucial to maintain a consistent intake rather than eliminating them or spiking intake drastically. Guidelines are available via the NHS.
Oxalates: Mustard greens contain oxalates, which can contribute to kidney stones in susceptible individuals. However, their oxalate content is generally lower than that of spinach. More information can be found at WebMD.
The Bottom Line
Mustard greens are a diverse group of vegetables that bring unique textures and flavours to the table. From the mild, salad-friendly Mizuna to the spicy, robust Gai Choy, understanding the types of mustard greens helps you make better culinary choices.
They are low in calories but rich in fibre, vitamins C and K, and potent antioxidants. Whether you prefer them raw, sautéed, or pickled, adding these greens to your diet is a smart move for heart and immune health.
If you are taking blood thinners, consult your GP before making significant changes to your intake of green leafy vegetables.
