Mustard
A pungent seed condiment that adds flavour for almost no calories.
Nutrition per 100 g
Standardised to 100 g of mustard for fair comparison. Typical serving: 1 tbsp (15 g) — 15 kcal per 15 g serving.
| Nutrient | Per 100 g | Per serving (15 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 100 kcal | 15 kcal | 100 kcal |
| Protein | 6 g | 0.9 g | 6 g |
| Carbohydrate | 6.7 g | 1 g | 6.7 g |
| Fat | 6 g | 0.9 g | 6 g |
| Fibre | 4 g | 0.6 g | 4 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of mustard, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (15 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 5 µg | 0.75 µg | <1% |
| Vitamin C | 6 mg | 0.9 mg | 7% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.16 mg | 0.024 mg | 1% |
| Vitamin K | 61.6 µg | 9.2 µg | 51% |
| Thiamin | 0 mg | 0 mg | 0% |
| Riboflavin | 0.02 mg | 0.003 mg | 2% |
| Niacin | 0 mg | 0 mg | 0% |
| Vitamin B6 | 0.01 mg | 0.002 mg | <1% |
| Folate | 5 µg | 0.75 µg | 1% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.067 mg | 0.01 mg | 1% |
| Choline | 4 mg | 0.6 mg | <1% |
| Minerals | |||
| Calcium | 23 mg | 3.5 mg | 2% |
| Iron | 1.4 mg | 0.21 mg | 8% |
| Magnesium | 21 mg | 3.2 mg | 5% |
| Phosphorus | 22 mg | 3.3 mg | 2% |
| Potassium | 200 mg | 30 mg | 4% |
| Sodium | 527 mg | 79.1 mg | 23% |
| Zinc | 0.23 mg | 0.035 mg | 2% |
| Selenium | 2 µg | 0.3 µg | 4% |
| Copper | 0.092 mg | 0.014 mg | 10% |
| Manganese | 0.085 mg | 0.013 mg | 4% |
Source: USDA FoodData Central — Pickles, chowchow, with cauliflower onion mustard, sweet
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat mustard?
- Big flavour for around 15 kcal.
- Emulsifies dressings without cream.
How to include it
- Whisk into vinaigrettes.
- Spread on sandwiches instead of mayonnaise.
Things to consider
- Contains added salt.
- Mustard is a declarable allergen.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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