Food guide

Mustard Seeds

Pungent brassica seeds used whole in Indian tempering and ground into mustard.

Plant-Based

Nutrition per 100 g

Standardised to 100 g of mustard seeds for fair comparison. Typical serving: 5 g — 25 kcal per 5 g serving.

Nutrition information for Mustard Seeds
Nutrient	Per 100 g	Per serving (5 g)	Per 100 kcal
Energy	500 kcal	25 kcal	100 kcal
Protein	26 g	1.3 g	5.2 g
Carbohydrate	28 g	1.4 g	5.6 g
Fat	36 g	1.8 g	7.2 g
Fibre	12 g	0.6 g	2.4 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of mustard seeds, with a typical serving and FDA Daily Value for adults.

Micronutrients for Mustard Seeds
Nutrient	Per 100 g	Per serving (5 g)	% DV
Vitamins
Vitamin A	2 µg	0.1 µg	<1%
Vitamin C	7.1 mg	0.36 mg	8%
Vitamin D	0 µg	0 µg	0%
Vitamin E	5.1 mg	0.26 mg	34%
Vitamin K	5.4 µg	0.27 µg	5%
Thiamin	0.81 mg	0.041 mg	68%
Riboflavin	0.26 mg	0.013 mg	20%
Niacin	4.7 mg	0.24 mg	29%
Vitamin B6	0.4 mg	0.02 mg	24%
Folate	162 µg	8.1 µg	41%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.81 mg	0.041 mg	16%
Choline	123 mg	6.2 mg	22%
Minerals
Calcium	266 mg	13.3 mg	20%
Iron	9.2 mg	0.46 mg	51%
Magnesium	370 mg	18.5 mg	88%
Phosphorus	828 mg	41.4 mg	66%
Potassium	738 mg	36.9 mg	16%
Sodium	13 mg	0.65 mg	<1%
Zinc	6.1 mg	0.31 mg	55%
Selenium	208 µg	10.4 µg	378%
Copper	0.65 mg	0.033 mg	72%
Manganese	2.4 mg	0.12 mg	104%

Source: USDA FoodData Central — Spices, mustard seed, ground

% 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 seeds?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
Pungent brassica seeds used whole in Indian tempering and ground into mustard.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Cabbage, Fish, Oil.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.