Per 100g, mizuna brings 22 calories with 3.7g of carbs (most of which is fiber). High-volume eating done right — easy to enjoy in cup-after-cup quantities.
Calories scale with portion. Here's how a typical mizuna serving translates in your tracker:
Very low calorie — at 22 kcal per 100g, mizuna adds volume to a meal without meaningfully denting a calorie deficit.
How mizuna stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at mizuna and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreMizuna has approximately 22 calories per 100g. A typical serving — 3 oz (85g) — comes in at 19 calories.
2.2g of protein per 100g. That puts mizuna at roughly 10.0g of protein per 100 calories — a useful lens when comparing to other vegetables sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Mizuna is naturally low-calorie at 22 kcal per 100g, so it's easy to fit into a deficit.