Mizuna

What Is Mizuna?

Mizuna (Brassica rapa var. nipposinica) is a Japanese leafy vegetable known for its thin white stems and long, narrow, deeply serrated leaves. It belongs to the mustard family and has a mild mustard-like bite.

Its leaves are delicate and crisp, with a fresh sharpness somewhere between arugula and mustard greens. It stands out raw in salads; it is also used briefly cooked in stir-fries, soups, and mixed greens.

Nutritional Values of Mizuna

Like other dark leafy vegetables, mizuna is low in calories, with about 21 kcal per 100 grams; it is rich in vitamin C and vitamin K. Because verified USDA data specific to this variety is limited, the values are approximate and based on a similar profile.

What Are the Benefits of Mizuna?

With its low calorie content and vitamins C and K, mizuna can be a light part of a balanced diet.

This information is general; mizuna is a food and is not a substitute for medical treatment.

How to Choose Mizuna

Fresh mizuna has crisp, bright green leaves and crunchy stems; avoid yellowed, wilted, or slimy bunches.

• The leaves should be crisp and bright green
• The stems should be crunchy and firm
• Yellowing and wilting are signs of staleness

How to Store Mizuna

Mizuna keeps for 3–5 days in the refrigerator when wrapped in a damp cloth or paper towel; its delicate leaves wilt quickly, so eating it fresh is recommended. If washing it, do so just before use.

Using Mizuna in the Kitchen

Mizuna is eaten raw in mixed salads, sandwiches, and wraps; it is also briefly cooked in stir-fries, soups, and noodle dishes by adding it at the very end. Its mild bitterness pairs well with citrus and olive oil.

How to Sauté Mizuna

Add washed mizuna to a hot pan at the very end and toss for a few seconds, just until it slightly wilts; overcooking makes it lose its texture and color.

Frequently Asked Questions

What does mizuna taste like?

It has a fresh, mildly bitter flavor somewhere between arugula and mustard greens; this sharpness is more pronounced when eaten raw.

Can mizuna be used instead of arugula?

Yes; because it has a similar bite, it can be used instead of or alongside arugula in salads.

What happens when mizuna is cooked?

It softens and becomes less bitter when cooked briefly, so it is added at the very end to preserve its texture.