1 tablespoon (medium) of Whole Grain Mustard (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, 0.6 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.

What is Whole Grain Mustard?

Whole grain mustard is a coarse condiment made from mustard seeds mixed with vinegar, water and salt. The seeds are left whole or only partly crushed, giving it a thick texture; this style is especially associated with traditional French mustard, though it is used in many cuisines.

Its sharp, tangy flavour and little bursts of seed work well in sandwiches, salad dressings and alongside grilled meats or sausages. It is usually served as a condiment rather than eaten on its own. Whole grain mustard adds plenty of flavour for relatively few calories—66 per 100 g—so a small spoonful can go a long way. Whisk it with olive oil and vinegar for a quick dressing, or spread a thin layer in a sandwich.

Whole Grain Mustard Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.8g

· 2% DV

Protein

4.7g

· 9% DV

Fat

3.7g

· 5% DV

Fiber

· 14% DV

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

Calories come from: Carbs 31% · Protein 25% · Fat 44%

Whole Grain Mustard Vitamins & Minerals

Vitamins

0.09mg · 8% DV

0.13mg · 8% DV

Biotin

2.5µg · 8% DV

Vitamin E

0.9mg · 6% DV

Minerals

Sodium

1350mg · 59% DV

Selenium

7.2µg · 13% DV

Magnesium

49mg · 12% DV

Phosphorus

85mg · 12% DV

How Nutritious Is Whole Grain Mustard?

Nutrient density

Medium

35/ 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.

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

1.5g

⚖️

Omega 6:3 ratio 1.2:1

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

Compare Whole Grain Mustard

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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

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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

What is Whole Grain Mustard made of?

Whole Grain Mustard is made from mustard seeds, with many seeds left whole or only partly crushed. Vinegar, water, salt, and sometimes other seasonings are added, giving it a coarse texture rather than the smooth consistency of many other mustards.

What is the difference between Whole Grain Mustard and Dijon mustard?

Whole Grain Mustard has visible seeds and a coarse texture, while Dijon mustard is usually smooth. Both bring a sharp mustard flavor, so they can often be swapped in recipes, but the texture and how evenly the mustard blends will change.

How do you use Whole Grain Mustard?

Use Whole Grain Mustard as a spread in sandwiches or stir it into salad dressings, marinades, and sauces. Its seeds add texture as well as flavor, so it works especially well when you want the mustard to remain noticeable rather than disappear into a smooth sauce.

What can I use instead of Whole Grain Mustard?

Dijon mustard is the simplest substitute for Whole Grain Mustard, although it will make the result smoother. To keep some texture, stir crushed mustard seeds into Dijon. Add the substitute gradually, since its sharpness and flavor may differ from the original.

Is Whole Grain Mustard spicy?

Whole Grain Mustard is usually sharp and mildly hot, rather than chili-hot. Its intensity varies with the mustard seeds and recipe. If the flavor is too strong, use less or mix it into a dressing or sauce to spread out its bite.

How do you make Whole Grain Mustard at home?

To make Whole Grain Mustard, soak mustard seeds in vinegar and water, then mix them with salt and any desired seasonings. Keep the seeds partly whole for the characteristic texture, and adjust the consistency with liquid. Store the mixture in a clean jar.

What foods go well with Whole Grain Mustard?

Whole Grain Mustard pairs well with sausages, sandwiches, cheese, roasted vegetables, and meat dishes. Its sharp flavor cuts through rich foods, while a small spoonful adds a noticeable tang to salad dressings and potato salad.

Can you cook with Whole Grain Mustard?

Yes, Whole Grain Mustard can be cooked into sauces, glazes, and marinades. Its flavor mellows somewhat with heat, while the seeds keep their texture. For a more pronounced mustard taste, stir some in near the end of cooking.

Does Whole Grain Mustard need to be refrigerated after opening?

Refrigerating Whole Grain Mustard after opening helps preserve its flavor and quality. Keep the lid tightly closed, use a clean utensil to serve it, and follow the storage directions on the jar.

Can you eat the seeds in Whole Grain Mustard?

Yes, the mustard seeds in Whole Grain Mustard are meant to be eaten. They provide the condiment’s coarse texture and concentrated mustard flavor, so there is no need to remove them before serving.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026