Health & Nutrition - Spread the Mustard (2024)

Mustard’s status as one of the world’s oldest savory spices is only matched by well-known folklore of its health benefits. For today’s dietitian promoting healthy accoutrements to wholesome foods, mustard packs a punch with a functional and highly nutritious seed and greens that are tasty to munch! Tradition and innovation, ancient history and modern inspiration … mustard is a must!

Low Calorie, Cholesterol & Salt Free

Mustard is a great choice as it has intense taste with minimal calories (about 7-10 calories per tablespoon for prepared or 7-10 calories per teaspoon for dry mustard powder. [Source: US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 27 (revised). Version Current: May 2015.]). Sodium content varies widely among mustard varieties, but a tablespoon of mustard seed has only 1 mg and is about 25% protein by weight [Source: Health Canada. Health Products and Food Branch. Food Directorate. Nutrition Research Division. Canadian Nutrient File, 2010 Version].

Omega-3 Fatty Acids

Mustard is a good source of omega-3 fatty acids which are proven to improve risk factors for heart attacks, such as: reducing blood pressure, raising HDL (‘good’) cholesterol levels, and reducing arterial plaque and inflammation. They also increase brain function, improve mental disorders and improve bone and joint health.

Dietary Fibre

Mustard seed is an excellent source of soluble fibre in large part because of the gum on the seed coat of Yellow mustard. Early research seems to support the concept of using mustard gums to assist with lowering glycemic indexes. Incorporating mustard fibres may therefore aid in the management of blood sugar levels.

Protein

Mustard seed has a relatively high protein content along with a number of amino acids. Mustard is rarely used in large quantities so it isn’t a protein replacement on its own but can be used to make nutrient-dense foods mor flavourful and enjoyable.

Essential Minerals

Mustard’s nutritional profile boasts a plentiful supply of essential minerals including calcium, iron, manganese, phosphorus and zinc. In addition to being a very good source of omega-3 fatty acids it also supplies tyryptophan, phosphorus, iron and protein.

Mustard seeds are also a very good source of selenium. This is a trace mineral that research suggests affects cancer risk in a couple of ways. Selenium may prevent or slow cancer growth rates. In addition, as an anti-oxidant, it may protect against free radicals.

Mustard is considered a good source of magnesium. This trace mineral is connected to everything from reduced blood pressure, asthma relief to sleep relief for menopausal women.

Nutrition Facts

Yellow Mustard Seed

Brown Mustard Seed

Oriental Mustard Seed