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Mustard (Unsweetened) Calories
Low-calorie, unsweetened, spicy condiment
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 tablespoon (medium) of Mustard (Unsweetened) (15 g) has 10 calories. That works out to 66 calories per 100 g. It contains 0.9 g of carbs, 0.7 g of protein, 0.5 g of fat and 0.5 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 (Unsweetened)?
Unsweetened mustard is a pungent condiment made by grinding mustard seeds and mixing them with liquid, commonly vinegar or water, and sometimes other seasonings. It is used widely, with styles and recipes varying by region. Its flavour can be sharp, tangy and warmly spicy; the texture ranges from smooth to lightly grainy. Serve it with sandwiches, sausages, roasted or grilled meats, or stir a little into a vinaigrette or dipping sauce. Without added sugar, it still brings plenty of flavour in a small spoonful, while remaining relatively low in calories. It suits vegan and vegetarian meals as well as meat dishes; try it with beans or roasted vegetables, adding it gradually so its bite does not overpower the other ingredients.
Mustard (Unsweetened) Nutrition Facts
Selected: 100 g
66
KCAL / 100G
Carbs
5.8g
· 2% DV
Protein
4.4g
· 9% DV
Fat
3.6g
· 5% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 32% · Protein 24% · Fat 44%
Mustard (Unsweetened) Vitamins & Minerals
Vitamins
Biotin
2.5µg · 8% DV
B1
0.08mg · 7% DV
B2
0.07mg · 5% DV
B6
0.09mg · 5% DV
Minerals
Sodium
1100mg · 48% DV
Selenium
7µg · 13% DV
Iron
2mg · 11% DV
Phosphorus
69mg · 10% DV
How Nutritious Is Mustard (Unsweetened)?
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 (Unsweetened) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mustard (Unsweetened)
To burn the 66 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 (Unsweetened) 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 (Unsweetened) Contain Allergens?
No known major allergens
Which Diets Is Mustard (Unsweetened) 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 (Unsweetened) Fat Profile
SATURATED
0.2g
MONOUNSATURATED
1.3g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
Compare Mustard (Unsweetened)
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Frequently Asked Questions About Mustard (Unsweetened)
What is unsweetened mustard made of?
Unsweetened mustard is usually made from mustard seeds or mustard powder, vinegar, water, and salt; some recipes also include spices. “Unsweetened” means sugar has not been added, rather than describing a particular mustard style.
What do you eat unsweetened mustard with?
Unsweetened mustard works well in sandwiches, burgers, hot dogs, and salad dressings. Stir it into mayonnaise or yogurt for a quick dip, or spread a thin layer on roasted vegetables or meat for a sharp, tangy flavor.
Does unsweetened mustard need to be refrigerated after opening?
Yes, refrigerate unsweetened mustard after opening and keep the lid tightly closed. A clean utensil helps prevent contamination, while refrigeration helps preserve its flavor and quality.
Why is unsweetened mustard so spicy?
Unsweetened mustard can taste sharp or hot because compounds in crushed mustard seeds create a pungent sensation, and vinegar adds acidity. Seed variety, grind, and how long the mustard rests all affect its intensity.
Can you freeze unsweetened mustard?
Freezing unsweetened mustard is usually unnecessary and can make its texture separate or turn grainy after thawing. Keep it sealed in the refrigerator instead, and stir it if a little liquid separates during storage.
What is the difference between yellow mustard and Dijon mustard?
Yellow mustard is typically mild, bright yellow, and made with yellow mustard seeds and vinegar. Dijon mustard is usually sharper and made with brown or black seeds; either style can be made without added sugar.
Can unsweetened mustard be used as a marinade?
Yes, unsweetened mustard makes a useful marinade ingredient for chicken, pork, or vegetables. Mix it with oil, garlic, and herbs; it adds tang and helps the other seasonings cling to the food.
How do you make unsweetened mustard at home?
To make unsweetened mustard, combine mustard powder or crushed seeds with vinegar, water, and salt, then let the mixture rest so the flavors develop. Blend it for a smoother texture, or leave it coarse.
What can I use instead of unsweetened mustard?
For a similar tang, try Dijon mustard, crushed mustard seeds, or a little vinegar mixed with a suitable sauce. The best substitute depends on the recipe: whole seeds add texture, while vinegar alone will not provide mustard’s pungency.
Can unsweetened mustard trigger heartburn?
Yes, the sharpness and acidity of unsweetened mustard can trigger heartburn in some people. Use less or avoid it if it brings on symptoms; persistent or severe heartburn warrants advice from a healthcare professional.
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Nutrition data compiled from USDA FoodData Central and scientific sources.