1 tablespoon (medium) of Mustard Seed (9 g) has 46 calories. That works out to 508 calories per 100 g. It contains 2.5 g of carbs, 2.3 g of protein, 3.3 g of fat and 1.1 g of fiber. Its 18.7 µg of Selenium covers 34% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

Mustard Seed Nutrition Facts

Selected: 100 g

508

KCAL / 100G

Carbs

28.1g

· 10% DV

Protein

26.1g

· 52% DV

Fat

36.2g

· 46% DV

Fiber

12.2g

· 44% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 21% · Protein 19% · Fat 60%

Mustard Seed Vitamins & Minerals

Vitamins

Folate

162µg · 41% DV

Vitamin E

5.07mg · 34% DV

0.38mg · 32% DV

4.7mg · 29% DV

Minerals

Selenium

208µg · 378% DV

Phosphorus

828mg · 118% DV

Copper

1mg · 111% DV

Magnesium

370mg · 88% DV

How Nutritious Is Mustard Seed?

Nutrient density

Very high

80/ 100

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

High

60/ 100

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 Seed Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Mustard Seed

To burn the 508 calories in 100 g:

🚶

126min

Walking (5 km/h)

🏃

52min

Running (8 km/h)

🚴

69min

Cycling

🏊

59min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Mustard Seed Processed?

NOVA 1

Unprocessed

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 Seed Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Mustard Seed Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Mustard Seed Fat Profile

SATURATED

1.8g

MONOUNSATURATED

21.2g

POLYUNSATURATED

13.7g

⚖️

Omega 6:3 ratio 5.1:1

Above the ideal 4:1 (5.1:1).

Compare Mustard Seed

🌱vs🌰

Mustard Seed vs Cinnamon261 kcal more per 100 g

→🌱vs🌿

Mustard Seed vs Sumac408 kcal more per 100 g

→🌱vs🌶️

Mustard Seed vs Black Pepper253 kcal more per 100 g

→🌱vs🧂

Mustard Seed vs Spice Mix188 kcal more per 100 g

→

Foods Similar to Mustard Seed

🌰

Cinnamon

247 kcal

🌿

Sumac

100 kcal

🌶️

Black Pepper

255 kcal

🧂

Spice Mix

320 kcal

🌱

Vanilla Extract

288 kcal

🌱

Mustard

66 kcal

🌿

Oregano

265 kcal

🌶️

Red pepper flakes

282 kcal

Frequently Asked Questions About Mustard Seed

How many calories are in mustard seed, and what are its macros?

Per 100 g, mustard seed provides 508 calories. That serving contains 26.1 g protein, 28.1 g carbs, 36.2 g fat, and 12.2 g fiber.

Is mustard seed suitable for keto and gluten-free diets?

Based on the provided data, mustard seed is compatible with keto and gluten-free diets. It is also listed as suitable for vegan, vegetarian, paleo, Mediterranean, and several other eating patterns.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026