Mustard greens, frozen, unprepared & Diabetes
Low glycemic impact for the stated serving. Glycemic load of 0.1 per 100g.
✅ Nutrition data verified · GL 0.1/100g · GI 61.9 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
Glycemic Impact
Nutrition Overview
How It Stacks Up in Its Family
Fiber runs highest in this version — 3.3 per 100g, about 29% above the family average against a 2-3.3 per 100g range. At 0 per 100g, this is the lowest-sugar version in the Mustard greens group — well below the family average, with the family spanning 0 to 1.4 per 100g.
The Mustard greens family's GL range is 0.1-1.6 per 100g across 6 versions, enough spread to make the specific choice count. Compare directly with Boiled, Cooked, Cooked.
Glycemic Load by Serving Size
| Portion | Weight | Carbs | Glycemic Load | Verdict |
|---|---|---|---|---|
| ½ Serving | 73g | 2.5g | 0.1 | Friendly |
| Standard Serving | 146g | 5.0g | 0.1 | Friendly |
| Restaurant Portion | 292g | 10.0g | 0.3 | Friendly |
GL ≤10 = Low (Friendly) · 11–19 = Moderate · ≥20 = High (Limit).
The page-level verdict is based on GL per 100g; this table shows how portion size changes the actual GL you get.
Simple Ways to Balance It
💡 Cook Lightly or Eat Raw
Overcooking breaks down vegetable fiber and can increase glycemic impact. Light steaming preserves structure and nutrients.
💡 Check Your Own Response
Individual blood sugar responses vary. Use a glucose meter to understand how this food affects you personally.
💡 Glycemic Load Over Glycemic Index
GL accounts for both the speed AND amount of carbohydrate, making it more practical for real-world eating than GI alone.
💡 Pair Carbs With Protein
Adding protein to a carbohydrate-containing meal slows digestion and helps prevent blood sugar spikes.
Alternatives to Consider
🥦 Chrysanthemum leaves, raw
GL 0/100g — Low GL
Fiber 3.0g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Chrysanthemum leaves, raw & diabetes →🥦 Chrysanthemum, garland, raw
GL 0/100g — Low GL
Fiber 3.0g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Chrysanthemum, garland, raw & diabetes →🥦 Alfalfa seeds, sprouted, raw
GL 0.1/100g — Low GL
Fiber 1.9g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Alfalfa seeds, sprouted, raw & diabetes →🥦 Waxgourd, (chinese preserving melon), raw
GL 0.1/100g — Low GL
Fiber 2.9g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Waxgourd, (chinese preserving melon), raw & diabetes →Frequently Asked Questions
Can Mustard greens fit into a diabetes meal plan?
Mustard greens scores a GL of 0.1 on the glycemic scale. For context, ≤10 is considered low. This is general dietary information and should not replace personalized guidance from your care team.
What is the glycemic load of Mustard greens?
Mustard greens has a glycemic load of 0.1 per 100g. A standard serving (1 cup cooked, 146.0g) delivers a GL of 0.1. GI data from Sydney University GI Database (Atkinson et al., 2021).
Does Mustard greens spike blood sugar?
After eating Mustard greens, you can expect a low blood sugar response. The GL of 0.1 means a gentle rise. This can vary based on what else you eat with it.
Is the GI value accurate?
The GI of 61.9 for Mustard greens is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Vegetables and Vegetable Products category from the International GI Tables (Atkinson et al., 2021). Actual GI may vary by variety, ripeness, cooking method, and individual response. We display estimated values with full transparency so you can make informed decisions.
Where This Data Comes From
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 61.9 — subcategory_avg:Vegetables and Vegetable Products. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 146.0g) = 0.1 × 146.0 ÷ 100 = 0.1
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 169258. Data are in the public domain (CC0 1.0).
GL Classification: ≤10 = Low (Low GL), 11–19 = Moderate (Eat in Moderation), ≥20 = High (Limit). Based on University of Sydney Glycemic Index Foundation classification.
⚠️ GI value is estimated, not directly ISO-tested on this specific food. Actual GI may vary by variety, cooking method, and individual glycemic response.
Cite this page: GlycemicWise. “Mustard greens, frozen, unprepared — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/mustard-greens-frozen-unprepared/
Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.