Nutrition Facts for Tatsoi (Spoon Mustard)
Also called spoon mustard, tatsoi is packed with a slew of nutrients, including vitamin C, carotenoids, folate, calcium and potassium. These nutrients and the powerful phytochemicals found in tatsoi greens make this Asian salad green and stir-fry ingredient a healthy, low-calorie addition to anyone's diet. Below, we provide detailed nutrition facts for tatsoi greens, or spinach mustard if you prefer, as well as some background information on the positive effects of these nutrients.
Chart: Nutritional Value of Tatsoi
Nutrition facts for fresh tatsoi greens are provided per 100 grams (or 22 calories) in the chart below. The chart includes both the absolute amount and the Percent Daily Value for each vitamin and mineral. The Daily Values are based on recommendations for a 2,000 calorie reference diet. Your actual needs for various nutrients may differ, perhaps significantly, from the values shown in the chart due to your individual caloric needs and other factors. You should also keep in mind that nutritional values are always estimates as numerous factors – such as storage time, nutrient density of the soil in which the crop was grown, and weather conditions – can have a significant impact on the nutrient profile of a crop.
| Macronutrient | Amount per 100g | % Daily Value |
|---|---|---|
| Water | 92.2 g | NA |
| Protein | 2.2 g | 4 |
| Fat | 0.3 g | NA |
| Cholesterol | 0 mg | NA |
| Carbohydrates | 3.9 g | 1 |
| Fiber | 2.8 g | 11 |
| Mineral | Amount per 100g | % Daily Value |
|---|---|---|
| Calcium (Ca) | 210 mg | 21 |
| Iron (Fe) | 1.5 mg | 8 |
| Magnesium (Mg) | 11 mg | 3 |
| Phosphorus (P) | 28 mg | 3 |
| Potassium (K) | 449 mg | 13 |
| Sodium (Na) | 21 mg | 1 |
| Zinc (Zn) | 0.17 mg | 1 |
| Vitamin | Amount per 100g | % Daily Value |
|---|---|---|
| Vitamin A Equivalent | 9900 IU | 198 |
| Vitamin B1 (Thiamin) | 0.068 mg | 5 |
| Vitamin B2 (Riboflavin) | 0.093 mg | 5 |
| Vitamin B3 (Niacin) | 0.678 mg | 3 |
| Vitamin B6 (Pyridoxine) | 0.153 mg | 8 |
| Vitamin B9 (Folate) | 159 mcg | 40 |
| Vitamin B12 (Cobalamin) | 0 mg | 0 |
| Vitamin C (Ascorbic Acid) | 130 mg | 217 |
| Vitamin D | 0 mcg | 0 |
Notes: The above nutrition facts tables are not comprehensive, meaning that tatsoi or spoon mustard also supplies nutrients and phytochemicals that are not included in the chart. The absolute values shown above are based on USDA's Nutrient Database for Standard Reference, Release 26. The Percent Daily Values (% DV) shown have been calculated by HealWithFood.org using the Daily Values for Nutrients provided by USDA.
More Facts About Tatsoi (Related to its Nutrient Content)
Tatsoi contains more vitamin C than oranges. Who would've guessed – the small spoon-shaped leaves of tatsoi pack a vitamin C punch! Ounce for ounce, these nutrient-dense leaves contain more than twice as much vitamin C as oranges. In fact, tatsoi is considered one of the world's best vegetable sources of this vital nutrient, with only a handful of fresh vegetables – such as peppers and parsley – providing more vitamin C than tatsoi.
Tatsoi leaves are packed with carotenoids. Carrots may be the best known source of carotenoids, but they are hardly the only vegetable loaded with these health-protecting nutrients. Many Brassica vegetables, including tatsoi spoon mustard and regular mustard greens, provide tons of carotenoids. To maximize the health benefits of tatsoi greens related to their high carotenoid content, eat tatsoi together with foods that contain some fat. Carotenoids are fat-soluble, meaning that they need fat to be absorbed and used by your body.
Tatsoi contains twice as much calcium as milk. Milk is touted as a top source of calcium, but the fact is, on a weight-by-weight basis, many green leafy vegetables trump milk in terms of calcium content. Fresh tatsoi leaves, for example, contain 210 milligrams of calcium per 100 grams, while an equal serving of milk provides just 113 milligrams.
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