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Mizuna Calories
Low-calorie leafy green rich in vitamin K and vitamin C
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (shredded) of Mizuna (40 g) has 6 calories. That works out to 14 calories per 100 g. It contains 1 g of carbs, 0.6 g of protein, 0.1 g of fat and 0.6 g of fiber. Its 100 µg of Vitamin K covers 83% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Mizuna Nutrition Facts
Selected: 1 cup (shredded) · 40 g
6
KCAL / 40G
Carbs
1g
· 0% DV
Protein
0.6g
· 1% 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 55% · Protein 33% · Fat 12%
Mizuna nutrition facts table · 1 cup (shredded) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 6 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 17 mg | 1% |
| Total carbohydrate | 1 g | 0% |
| Fiber | 0.6 g | 2% |
| Protein | 0.6 g | 1% |
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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How Many Calories in 1 Cup of Shredded Mizuna?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (shredded) | 40 g | 6 kcal |
| 1 piece (whole) | 10 g | 1 kcal |
| 1 serving (small) | 30 g | 4 kcal |
| 1 serving (medium) | 70 g | 10 kcal |
| 2 cup (shredded) | 80 g | 11 kcal |
| 100 g | 100 g | 14 kcal |
| 1 serving (large) | 120 g | 17 kcal |
Calculated from 14 calories per 100 g.
Frequently Asked Questions About Mizuna
What is mizuna?
Mizuna is a Japanese leafy green with narrow, frilly leaves, also known as Japanese mustard greens. It is used raw in salads and cooked in soups, stir-fries, and other dishes, where it adds a mild peppery bite.
What does mizuna taste like?
Mizuna tastes mildly peppery and mustard-like, with a more delicate bite than many mature mustard greens. Young leaves are especially mild; older leaves can taste sharper, so they often work better cooked than in a delicate raw salad.
Can you eat mizuna raw?
Yes, mizuna can be eaten raw, and its tender leaves are commonly added to salads, sandwiches, and grain bowls. Rinse the frilly leaves thoroughly to remove grit, then dry them well so they do not water down a dressing.
How do you cook mizuna?
Cook mizuna briefly by stir-frying it or stirring it into soup near the end. The leaves wilt quickly, so prolonged cooking can make them limp. If the stems are thick, add them to the pan before the leaves.
What can I use instead of mizuna?
Arugula, baby mustard greens, or baby spinach can stand in for mizuna, depending on the dish. Arugula gives a stronger peppery taste, while spinach is milder; add either in a similar way to the recipe’s fresh or cooked greens.
How should you store mizuna?
Store mizuna unwashed in the refrigerator, loosely wrapped in a dry paper towel and placed in a bag or container that allows some airflow. Wash it just before use; trapped moisture can make the delicate leaves deteriorate faster.
Can you freeze mizuna?
Yes, mizuna can be frozen, but thawed leaves lose their crisp texture and are best used in cooked dishes such as soups or stir-fries. Blanching briefly before freezing helps preserve its color; freezing is not ideal for future salads.
Are mizuna stems edible?
Yes, mizuna stems are edible and add a pleasant crunch. Thin stems can be eaten raw with the leaves, while thicker ones are easier to enjoy if sliced and cooked briefly before adding the more delicate leaves.
Why does mizuna taste bitter?
Mizuna can taste more bitter or sharply peppery when the leaves are mature or the plant has grown through hot, dry conditions. Choose younger leaves for a milder flavor, or briefly cook stronger-tasting leaves to soften their bite.
How is mizuna different from arugula?
Mizuna has frilly, narrow leaves and a mild mustard-like pepperiness, while arugula has broader, smoother leaves and often a more pronounced peppery bite. They can substitute for each other, but arugula may make a dish taste sharper.
Mizuna Vitamins & Minerals
Vitamins
Vitamin K
100µg · 83% DV
Folate
46µg · 12% DV
Vitamin C
5.2mg · 6% DV
Vitamin A
47.2µg · 5% DV
Minerals
Manganese
0.14mg · 6% DV
Copper
0.05mg · 6% DV
Calcium
46mg · 5% DV
Iron
0.72mg · 4% DV
Potassium ⭐
88mg · 3% DV
Sodium
17mg · 1% DV
Mizuna Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mizuna
To burn the 6 calories in 1 cup (shredded) (40 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.
What is Mizuna?
Mizuna is a Japanese leafy green in the mustard family, with slender, serrated leaves and crisp stems. Its flavour is gently peppery, with a fresh, slightly bitter edge. In Japan it is used raw in salads and hot pots, or briefly cooked in soups and stir-fries; elsewhere, it slips easily into salads, sandwiches and grain bowls. Add it near the end of cooking so the leaves soften without losing all their bite.
It is a very low-calorie leafy green, with fibre and vitamins K and C. Toss it with citrus and a little olive oil for a light side, or pair it with beans, grains or eggs to make a more substantial meal.
How Nutritious Is Mizuna?
Nutrient density
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.
Satiety score
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.
Is Mizuna Processed?
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.
Does Mizuna Contain Allergens?
No known major allergens
Which Diets Is Mizuna Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Mizuna Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.05g
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.