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Mustard seeds Calories
Rich in minerals and vitamins, antioxidant, spice
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Mustard seeds (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 seeds Nutrition Facts
Selected: 1 tablespoon (medium) · 9 g
46
KCAL / 9G
Carbs
2.5g
· 1% DV
Protein
2.3g
· 5% DV
Fat
3.3g
· 4% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 20% · Protein 19% · Fat 61%
Mustard seeds nutrition facts table · 1 tablespoon (medium) (9 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 46 kcal | |
| Total fat | 3.3 g | 4% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 1.17 mg | 0% |
| Total carbohydrate | 2.5 g | 1% |
| Fiber | 1.1 g | 4% |
| Protein | 2.3 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Tablespoon of Mustard seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 9 g | 46 kcal |
| 1 teaspoon (small) | 3 g | 15 kcal |
| 10 g | 10 g | 51 kcal |
| 2 tablespoon (large) | 18 g | 91 kcal |
| 25 g | 25 g | 127 kcal |
| 1 ounce (medium) | 28 g | 142 kcal |
| 50 g | 50 g | 254 kcal |
| 100 g | 100 g | 508 kcal |
| 1 cup (large) | 120 g | 610 kcal |
Calculated from 508 calories per 100 g.
Frequently Asked Questions About Mustard seeds
What are mustard seeds used for?
Mustard seeds are used to season pickles, curries, sauces, marinades, and cooked vegetables. Whole seeds can be briefly heated in oil to release their aroma, while crushed or ground seeds blend more easily into dressings and spice mixtures.
What is the difference between yellow, brown, and black mustard seeds?
Yellow mustard seeds are usually milder, brown seeds are sharper, and black seeds tend to be the most pungent. Their heat varies by variety and preparation, so swapping one color for another can noticeably change a recipe.
How do you make mustard from mustard seeds?
Soak mustard seeds in water, vinegar, or a mixture, then grind or crush them to the texture you want. Letting the paste rest develops its pungency; add salt or other seasonings to taste. The finished mustard can be refrigerated.
How do you cook whole mustard seeds?
Heat whole mustard seeds briefly in a little oil, often with a lid nearby, until they pop and smell fragrant. This technique is used in many South Asian dishes; add the seasoned oil to vegetables, lentils, or other ingredients.
Can mustard seeds be eaten raw?
Yes, mustard seeds can be eaten raw, though whole seeds have a firm texture and a concentrated, sharp taste. Crushing or grinding them releases more aroma. They are more commonly used as a seasoning than eaten by the spoonful.
Why do mustard seeds pop in hot oil?
Mustard seeds pop because moisture inside them heats up and escapes as steam. They can jump out of the pan, so use moderate heat and cover the pan if needed; take them off the heat once they become fragrant.
Can you grind mustard seeds in a coffee grinder?
Yes, you can grind mustard seeds in a clean coffee grinder, preferably one reserved for spices so the flavor does not linger in coffee. Grind only what you need, since freshly ground seeds release their aroma quickly.
Do mustard seeds go bad?
Mustard seeds keep their flavor best when stored dry in an airtight container away from heat and sunlight. They may lose their aroma over time; discard them if they become damp or show mold, and replace them if they smell stale.
What can you use instead of mustard seeds?
Coriander or fennel seeds can stand in for mustard seeds when a recipe needs whole spices, but they have different flavors and are not equally sharp. In pickles, you can also leave the seeds out rather than expect an exact substitute.
Are mustard seeds good for you?
Mustard seeds contain naturally occurring plant compounds and can add flavor to food without relying on a heavy sauce. They are a seasoning, not a treatment or a cure; use them in ordinary culinary amounts and avoid them if you have a mustard allergy.
Mustard seeds Vitamins & Minerals
Vitamins
Folate
14.58µg · 4% DV
B1
0.04mg · 3% DV
Vitamin E
0.46mg · 3% DV
B3
0.42mg · 3% DV
Minerals
Selenium
19µg · 35% DV
Phosphorus
76mg · 11% DV
Manganese
0.22mg · 10% DV
Magnesium
33mg · 8% DV
Potassium ⭐
66mg · 2% DV
Sodium
1.17mg · 0% DV
Mustard seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mustard seeds
To burn the 46 calories in 1 tablespoon (medium) (9 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.
What is Mustard seeds?
Mustard seeds are the small, round seeds of the mustard plant, used whole, crushed or ground as a spice. They appear in cuisines around the world: in Indian cooking they’re often briefly fried in oil to release their aroma, and they’re also used in pickles, spice blends and sauces. Toasted seeds taste warm and nutty; crushed or ground seeds become sharper and more pungent.
They’re concentrated in fat, protein and fibre, so a little can bring plenty of flavour to a dish. Toast them briefly in a pan, or add them to a pickle brine, dressing or marinade. Use whole seeds for a gentler bite, or crush them when you want their sharper flavour to stand out.
How Nutritious Is Mustard seeds?
Nutrient density
Very high
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
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.
Is Mustard seeds 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 seeds Contain Allergens?
No known major allergens
Which Diets Is Mustard seeds 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 seeds Fat Profile
SATURATED
0.16g
MONOUNSATURATED
1.91g
POLYUNSATURATED
1.19g
Omega 6:3 ratio 5.1:1
Above the ideal 4:1 (5.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.