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Mustard Sauce Calories
Low calorie, intense flavor, low fat, low sugar
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 tablespoon (medium) of Mustard Sauce (15 g) has 10 calories. That works out to 65 calories per 100 g. It contains 0.8 g of carbs, 0.6 g of protein, 0.5 g of fat and 0.4 g of fiber. Its 165 mg of Sodium covers 7% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Mustard Sauce?
Mustard sauce is a punchy condiment made by grinding mustard seeds and blending them with ingredients such as vinegar, water and seasonings. It ranges from smooth and creamy to slightly grainy, with colour and sharpness varying by recipe. In its European culinary traditions it is served alongside sausages, cold cuts and roasted meats; it is also a familiar spread or dressing for sandwiches and burgers in many English-speaking countries.
Its tangy, gently hot flavour gives a dish a lift without needing much. It is a relatively low-calorie, low-fat condiment: 100 g provides 65 calories. Use a small spoonful with grilled vegetables, eggs or a sandwich, or stir it into plain yoghurt for a milder, lighter dip.
Mustard Sauce Nutrition Facts
Selected: 100 g
65
KCAL / 100G
Carbs
5.5g
· 2% DV
Protein
3.7g
· 7% DV
Fat
3.6g
· 5% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 32% · Protein 21% · Fat 47%
Mustard Sauce Vitamins & Minerals
Vitamins
B2
0.07mg · 5% DV
B6
0.08mg · 5% DV
B1
0.05mg · 4% DV
Biotin
1.2µg · 4% DV
Minerals
Sodium
1100mg · 48% DV
Selenium
6µg · 11% DV
Phosphorus
70mg · 10% DV
Magnesium
37mg · 9% DV
How Nutritious Is Mustard Sauce?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Mustard Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mustard Sauce
To burn the 65 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Mustard Sauce Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Mustard Sauce Contain Allergens?
No known major allergens
Which Diets Is Mustard Sauce Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Mustard Sauce Fat Profile
SATURATED
0.2g
MONOUNSATURATED
1.2g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 1.2:1
Below the ideal 4:1 — a good omega balance.
Compare Mustard Sauce
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Frequently Asked Questions About Mustard Sauce
What is mustard sauce made of?
Mustard sauce is made by combining mustard with ingredients such as mayonnaise, cream, yogurt, oil, or vinegar. Recipes vary: a creamy dip is milder, while a sauce based mainly on mustard has a sharper taste. Herbs, lemon, or honey are common additions.
How do you make mustard sauce?
You can make mustard sauce by stirring mustard into mayonnaise, yogurt, or cream, then seasoning it with lemon juice or vinegar. Add the creamy ingredient gradually until the sauce reaches the texture you want. Taste before adding salt, since prepared mustard can already be salty.
What is the difference between mustard sauce and mustard?
Mustard sauce is usually a ready-to-eat mixture made with mustard and other ingredients, while mustard is the sharper condiment or paste used as its base. The terms can overlap on product labels, so the ingredient list shows whether a sauce contains additions such as mayonnaise or honey.
What does mustard sauce go with?
Mustard sauce goes well with burgers, sandwiches, sausages, fries, grilled meat, and chicken. It also works as a dip for roasted vegetables. For a meal with a milder flavor, serve it on the side rather than coating everything in the sauce.
How long does mustard sauce last after opening?
Opened mustard sauce should be kept tightly closed in the refrigerator, following the storage directions on its packaging. Use a clean utensil when serving it. Homemade versions containing yogurt, cream, or mayonnaise also need refrigeration and should not be left out for extended periods.
Can you freeze mustard sauce?
Freezing mustard sauce is generally not recommended, especially for creamy versions. Mayonnaise, yogurt, and cream can separate or turn grainy as they thaw, changing the sauce’s texture. Refrigerate it instead, and prepare a fresh batch if you need a smooth sauce later.
Is mustard sauce spicy?
Mustard sauce can taste mildly tangy or quite sharp, depending on the mustard used. Dijon-style mustard tends to give it a stronger bite, while mayonnaise, yogurt, or cream softens the flavor. Honey can make a sharp sauce taste sweeter without removing the mustard flavor.
How do you make honey mustard sauce?
Honey mustard sauce is made by mixing honey with mustard, often with mayonnaise or yogurt for a creamy texture. Add the honey gradually and taste as you go. It makes a popular dip for chicken and works as a dressing for salads or sandwiches.
Can mustard sauce be used as a marinade for chicken?
Yes, mustard sauce can coat chicken before cooking or serve as a marinade. Keep marinating chicken in the refrigerator, and cook it fully before serving. If the sauce contains honey or sugar, watch the heat because the coating can brown or burn quickly.
What can I use instead of mustard sauce?
For a similar tangy flavor, use prepared mustard mixed with mayonnaise or yogurt. Dijon mustard alone works when you want a sharper, less creamy substitute; a yogurt-and-lemon dip is another option for serving with chicken or vegetables, though its flavor will be different.
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Nutrition data compiled from USDA FoodData Central and scientific sources.