Is Mustard Good for You?—Nutritional Values, Health Benefits, & Considerations

cover image representing mustard facts

Mustard is a healthy and tasty sauce that is popular with its distinctive culinary applications. This sauce is made from mustard seeds, and it is a prominent ingredient in many Asian dishes. Along with the rich taste history of mustard, it is also said to have several health benefits and medicinal properties, and you can also consume the seeds and leaves of mustard. If you are concerned about the health benefits of mustard, this article will help you understand how healthy mustard is for you.

Nutritional Content of Mustard

The different varieties of mustard offer several benefits with their nutritional content. Mustard is a good source of 







The Nutritional Profile of a 20-gram Mustard Seed Contains

Calories: 100 Cal

Fiber:  2 grams

Fat: 7 grams

Vitamin C: 1 gram

Vitamin K: 1 gram

But, a mustard sauce contains comparatively low calories, since it has low carbohydrates and fat in it. Carbohydrates are less than 1 gram, and fat content is also 1 gram when it is used as a sauce. Hence, it can be used as a dressing for salad in your balanced diet without any health concerns. A difference in the variety of mustard can change the overall nutritional content. 

image representing a mustard dip along with mustard seeds

Health Benefits of Mustard

Anti-cancer Components

Mustard is said to have certain components which can prevent or act as a barrier against certain cancers. The anti-cancer effects of mustard have made it a primary component in traditional medicines. 


The antioxidants present in mustard help protect the cells from damage and prevent several diseases, including cardiovascular issues. 


Many people add mustard to their food due to its digestive benefits. Mustard also contains fiber, which helps in digestion. 

Reduces Pain

Mustard helps in reducing pain in the body. Magnesium present in mustard is the component that helps in reducing inflammation.

Heart Health

Antioxidants and other components help in reducing cardiovascular problems. Hence, mustard is beneficial for the healthy functioning of the heart. 

Downsides of Mustard

Mustard has several benefits, but consuming it in an excessive quantity can cause several health risks.

  • Mustard can cause skin allergies in some people who are sensitive to the components in mustard. This is very rare, and it may not be easily found. 
  • A common health risk caused by mustard is skin irritations such as itching. Irritations can occur even when the individual gets direct contact with mustard. 
  • While mustard contributes to digestive health, sometimes it may cause stomach discomfort. People who already have acidity and gastric issues may be affected by the excessive use of mustard. 
  • Mustard sauce prepared in restaurants may have some components that can cause allergic reactions. High sodium is a concern when it comes to store-bought or restaurant-made sauce.  
image representing a bowl full of mustard

Mustard for Weight Management

Many people are incorporating mustard into their weight management diet. What might be the factors? 

Low in Calories: If something can reduce the overall caloric intake, then you will add that to your weight loss diet. Mustard has low calories along with its flavor enhancement properties. Hence, it is a good option for weight management. Mustard condiments can be included as an alternative for high-fat and high-calorie sauces and sips such as mayonnaise, creamy salad, etc. 

Satiety: Mustard with its strong mixed flavor contributes to satiety and reduces the overall food intake, which helps in weight loss. 

Increase in Metabolic rate: The component isothiocyanate in mustard contributes to a faster metabolic rate, resulting in burning calories and weight loss. 

Special Considerations

Impact on Pregnant Women

Homemade mustard sauce is healthy for pregnant women if prepared with suitable ingredients and reduces the quantity of sodium. 

Impact on Diabetics

Mustard without extra sugar and flavor is a good choice for diabetics. However, you are allowed to consume a moderate quantity. It may help in lowering blood sugar levels when combined with a green variety of mustard. 

Impact on Lactating Mother

Mustard made without any extra ingredients is safe for lactating mothers. You can add it to any of the food in your balanced diet to get the expected benefits. 

Gut Health

Mustard is known for its digestive health properties, hence it promotes a healthy gut. 

Impact on Heart

The low saturated fat content in mustard does not cause any heart issues and is suitable for individuals having cardiovascular problems. 


Mustard has several health benefits when consumed in a moderation along with proper traditional medications. Mustard alone can also help regulate certain body functions and reduce inflammation. But you need to remember that, depending entirely on mustard may not give you the expected results, therefore, it is essential to include mustard dip, seeds, and leaves in a well-balanced diet. This will benefit you with all the goodness in mustard. 

image representing various types of mustard

Frequently Asked Questions (FAQs)

Can I include all mustard varieties of a balanced diet?

Mustard has different varieties and they offer different health benefits. The green and yellow varieties are mostly used for medications and food. However, all types have a low-caloric content and can be included in your well-balanced diet. 

How can I include mustard in my food?

Mustard seeds can be used as tempering or seasoning for some sauces. Furthermore, you can add mustard condiment to salads, sandwiches, marinades, etc., and make it a healthy and tasty meal option. 

Can I add mustard to a low-sodium diet?

Mustard can be a low-sodium diet ingredient, but you should be aware of individual health preferences and reduce any sodium content from the meal. 

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top