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Leafy green, popular in salads, rich in vitamins and minerals
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Mascolin (35 g) has 7 calories. That works out to 20 calories per 100 g. It contains 0.9 g of carbs, 0.8 g of protein, 0.1 g of fat and 0.6 g of fiber. Its 70 µg of Vitamin K covers 58% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 35 g
7
KCAL / 35G
Carbs
0.9g
· 0% DV
Protein
0.8g
· 2% DV
Fat
0.1g
· 0% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 42% · Fat 11%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 7 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 25 mg | 1% |
| Total carbohydrate | 0.9 g | 0% |
| Fiber | 0.6 g | 2% |
| Protein | 0.8 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 35 g | 7 kcal |
| 1 piece (small) | 15 g | 3 kcal |
| 1 serving (medium) | 50 g | 10 kcal |
| 2 cup (large) | 70 g | 14 kcal |
| 100 g | 100 g | 20 kcal |
| 1 bottle (large) | 100 g | 20 kcal |
| 1 pack (jumbo) | 125 g | 25 kcal |
Calculated from 20 calories per 100 g.
Mascolin is a tender leafy green commonly used in salads. Its soft leaves can be eaten raw, added to sandwiches, or mixed with sturdier salad greens.
Mascolin has a mild, fresh taste and tender texture, so it pairs well with stronger salad ingredients such as peppery leaves, sharp cheese, or a tangy dressing. Its flavor is best appreciated when the leaves are fresh.
Rinse Mascolin gently, dry the leaves thoroughly, and toss them with dressing just before serving. Its delicate leaves work well with tomatoes, nuts, cheese, or other salad greens, but can wilt if left sitting in dressing.
Yes, rinse Mascolin under cool running water before eating it, unless it has already been washed and is sold ready to eat. Handle the leaves gently, then dry them well so dressing clings and the salad does not become watery.
Keep Mascolin refrigerated and unwashed until you are ready to use it. Wrap the leaves loosely in a dry paper towel and place them in a container that allows some airflow; moisture trapped against the leaves can make them spoil faster.
Baby spinach or tender lettuce leaves can replace Mascolin in most salads. The flavor and texture will differ, so combine a mild substitute with a sharper green if you want to keep the salad’s contrast.
Yes, but Mascolin’s tender leaves need very little heat. Stir them into soup near the end of cooking or add them to a hot dish just before serving; prolonged cooking can make them limp.
Freezing Mascolin is not recommended for salads because thawed leaves tend to turn limp and watery. If you plan to use it in cooked food, freezing may be acceptable, but the texture will not stay fresh and crisp.
Dry Mascolin thoroughly after washing and add the dressing only just before serving. Keep the leaves chilled until then, and avoid crushing them under heavier ingredients, which can bruise their delicate texture.
Mascolin pairs well with bright, fresh salad ingredients such as citrus, tomatoes, cucumber, toasted nuts, and mild or tangy cheese. A simple olive-oil dressing lets its tender leaves remain the focus.
Vitamins
Vitamin K
70µg · 58% DV
Vitamin A
129.5µg · 14% DV
Vitamin C
12.6mg · 14% DV
Folate
49µg · 12% DV
Minerals
Manganese
0.18mg · 8% DV
Iron
0.95mg · 5% DV
Calcium
42mg · 4% DV
Magnesium
16mg · 4% DV
Potassium ⭐
130mg · 4% DV
Sodium
25mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 7 calories in 1 cup (medium) (35 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Mascolin is a salad mix of tender young leaves, often drawing on the mesclun tradition associated with Provence and Nice. The exact blend can vary by grower and season, so it is best thought of as a leafy salad rather than one specific plant. It is usually eaten raw, either on its own or mixed with other vegetables.
The leaves are soft with a light crunch, and the flavour may be mild, peppery or slightly bitter depending on the blend. Toss them with a simple vinaigrette as a side, or use them as a fresh base for lunch salads and sandwiches. At about 20 calories per 100 g, Mascolin is a light way to add greens, fibre and a range of vitamins and minerals. For a more filling meal, pair it with beans, grains, egg or cheese, and dress it just before serving to keep the leaves fresh.
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.02g
MONOUNSATURATED
0g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.