1 tablespoon (medium) of Whole Grain Mustard (15 g) has 10 calories. That works out to 66 calories per 100 g. It contains 0.8 g of carbs, 0.7 g of protein, 0.6 g of fat and 0.6 g of fiber. Its 202.5 mg of Sodium covers 9% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

Whole Grain Mustard Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.5g

· 2% DV

Protein

4.4g

· 9% DV

Fat

3.7g

· 5% DV

Fiber

4.2g

· 15% DV

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

Calories come from: Carbs 30% · Protein 24% · Fat 46%

Whole Grain Mustard Vitamins & Minerals

Vitamins

0.13mg · 8% DV

0.08mg · 7% DV

Biotin

2µg · 7% DV

Vitamin E

0.9mg · 6% DV

Minerals

Sodium

1350mg · 59% DV

Phosphorus

98mg · 14% DV

Selenium

7µg · 13% DV

Iron

2mg · 11% DV

How Nutritious Is Whole Grain Mustard?

Nutrient density

Medium

40/ 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

61/ 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.

Whole Grain Mustard Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Whole Grain Mustard

To burn the 66 calories in 100 g:

🚶

16min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

9min

Cycling

🏊

8min

Swimming

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

Is Whole Grain Mustard 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 Whole Grain Mustard 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 Whole Grain Mustard 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

Whole Grain Mustard Fat Profile

SATURATED

0.2g

MONOUNSATURATED

1.3g

POLYUNSATURATED

1.6g

⚖️

Omega 6:3 ratio 2.2:1

Below the ideal 4:1 — a good omega balance.

Compare Whole Grain Mustard

🌾🌱vs🌰

Whole Grain Mustard vs Cinnamon181 kcal fewer per 100 g

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Whole Grain Mustard vs Sumac34 kcal fewer per 100 g

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Whole Grain Mustard vs Black Pepper189 kcal fewer per 100 g

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Whole Grain Mustard vs Spice Mix254 kcal fewer per 100 g

→

Foods Similar to Whole Grain Mustard

🌰

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 Whole Grain Mustard

How many calories are in whole grain mustard?

Whole grain mustard contains 66 calories per 100 g. The same amount provides 4.4 g of protein, 5.5 g of carbohydrates, and 3.7 g of fat.

Is whole grain mustard suitable for a keto diet?

Yes, whole grain mustard is compatible with a keto diet. It has a glycemic index of 35 and contains 5.5 g of carbohydrates per 100 g.

Have another question about Whole Grain Mustard?

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026