Mustard Nutrition: What It Is and Why It Matters

If you think mustard is just a sandwich spread, think again. This little seed packs a punch of vitamins, minerals, and antioxidants without adding a lot of calories. Knowing what’s inside can help you decide where it fits in your daily meals.

What’s in Mustard?

Mustard seeds are rich in selenium, magnesium, and omega‑3 fatty acids. A tablespoon of prepared mustard typically contains about 5 calories, 0.3 g of protein, and 0.5 g of carbs. The real star is the phytonutrient sinigrin, which turns into allyl isothiocyanate when you grind the seeds. That compound gives mustard its sharp bite and has been linked to anti‑inflammatory effects.

Vitamins A, C, and K are also present in small amounts, helping with eye health, immune support, and blood clotting. Because mustard is low in fat and sugar, it’s a smart swap for creamy dressings or ketchup when you’re watching weight.

How to Use Mustard for Better Health

Adding mustard to your plate is easy. Mix a spoonful into a vinaigrette with olive oil, lemon juice, and a pinch of honey for a tangy salad dressing. Spread it on a turkey wrap instead of mayo to cut down on saturated fat while keeping the flavor.

If you love roasted veggies, toss them with a dash of mustard, a little oil, and your favorite herbs before cooking. The heat helps release more of the beneficial isothiocyanates, giving you a boost of antioxidants.

For a quick protein snack, dip boiled eggs or grilled chicken strips in mustard. The sharp taste can satisfy cravings for something salty without the extra sodium you’d get from salty chips.

When you need a sauce for fish or pork, whisk mustard with yogurt and dill. This creates a creamy texture without the calories of heavy cream, and the probiotics in yogurt add gut‑friendly benefits.

Remember to check the label if you buy ready‑made mustard. Some brands add a lot of sugar or artificial colors, which can blunt the health advantages. Look for simple ingredients: mustard seeds, vinegar, water, and maybe a touch of salt.

Overall, mustard is a low‑calorie, nutrient‑dense condiment that can improve flavor, support heart health, and add antioxidant power to your diet. Keep a jar in the fridge and experiment – a little goes a long way.

Want more ideas? Try mustard‑glazed carrots, mustard‑marinated tofu, or a dip made from mustard, Greek yogurt, and chopped herbs. Each option gives you the same health boost while keeping meals interesting.

So next time you reach for a condiment, think about mustard. It’s cheap, versatile, and packs a nutritional punch that can fit into almost any eating style.