Mustard nutritional facts and health benefits

by Karm yogi
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Nature has given us hard to count gifts, which we are not grateful for, usually. Today, I bring you a miraculous herb, or plant which has multiple benefits, is easily available in the kitchens, and doesn’t cost you your pocket like the marketed superfoods. Mustard, just by reading it you get images in your mind. In this article, we’ll talk about mustard health benefits and Mustard nutritional facts. Also, we’ll talk about some interesting facts about it.

Mustard nutritional facts and health benefits

For most Indians, it’s the Sarso Ka khet (Field of mustard)

From DDLJ (Dilwale dulhaniya le jayenge, a very famous movie. You should watch it if you haven’t.)

For mother’s it’s the small yellow dots they use in cooking.

For chef’s and restaurant owners, it’s the delicious mustard sauce.

Everyone has different ideas of mustard and different purposes, this variety of mustard makes it miraculous and a proven, superfood.

History and uses of Mustard:

Let’s rewind back time to 3000BCE when the scholars in India were writing about mustard as a spice in their texts (now, ancient texts). Not only Indians but the Sumerian texts also show a similar thing.

Talking about time comes religion and faith.

Did you know that in Greek and Roman scriptures mustards are constantly mentioned? Well, now you do. It’s really famous.

In Christianity, the tiny mustard seed is known as a symbol of faith. Pretty interesting I must say.

Now, mustard has been used in medicines by Hippocrates, a 20th-century physician. Among other physicians at that time.

What’s the funny thing here is, that the mustard spice during the 20th century had become the most demanded spice or confinement.

Source : Youtube

Biology of the herb:

Mustard,  or any herbs belonging to the mustard family (Cruciferae).

Mustard’s condiment is made from pungent seeds.

The other parts of the plant that is used as a food product are,

Mustard greens, the leaves of the plant. They are also known as potherbs.

The major types of mustard are:

1. White (yellow) mustard plant, it’s of Mediterranean origin.

White (yellow) mustard plant, it's of Mediterranean origin.

2. Brown or Indian mustard, is of the Himalayan region.

Brown or Indian mustard, is of the Himalayan region.

The final species has almost entirely replaced black mustard from the market since it was not so great for farming. More like not the best.

Unfortunately, the black mustard is now just identified as a weed plant.

Both mustards are sown in the spring season and are collected in the autumn season.

Dry seeds are harvested.

The growth starts as a seedling and then the plants are rapidly grown and The plants enter a phase, more like flowering seasons. Dense flowers, it looks really beautiful.

The flower blooms have a pretty color yellow, ddlj fans remember this.

The maximum height of the plant is 6.5 feet, huge! This happens after the flowering season.

The next phase after blooming is, as agriculture experts call it podseason. The green seed pods grow on the plant, it’s more like a fruit, people with basic biology knowledge can understand the process. And to be specific, the brown mustard has 20 seeds in a seedpod.

Economically the mustard plant is a boon for the farmers, it’s inexpensive to grow and can thrive in almost any type of soil, and are miraculously immune to many pests and diseases.


Also, read our article on Take ‘N’ Bake: Papa Murphy’s Nutrition Facts

Edible uses:

1. Mustard seeds

Almost spherical the brown and white mustard seeds, are finely pitted and odorless when whole and pungent tasting.

mustard seeds

The yellow mustard seeds (white mustard) are light yellow in color and are really small in size.

Both types of seeds contain the same type of nutrients,

  • 30-40% vegetable oil,
  • Proteins in small amounts,
  • Myrosin (it’s a very strong enzyme).

Naturally even when grounded they still don’t have any smell, but when added water a chemical reaction happens between the two and, produces an oil that is not present in mustard.

In the case of brown mustard, through this process, mustard oil is produced. Which has an unbearable irritating odor and is a bitter taste.

In white mustard, the product is sinablin mustard oil.  It has very little odor but produces a burning sensation when comes in contact with the tongue.

2. Condiments

Mustard is normally sold in three forms: seeds, the dry powder which has the most aroma and flavor, and a prepared paste with a mixture of other spices and herbs. Vinegar, wine, and starch are few examples.

mustard nutritional facts condiments

The differing flavors are a result of white and yellow mustard.

In the French mustard paste, pungent brown is use to bring out the taste of France. On the other hand, white mustard is use in German-style pastes. And both white and brown are use in English paste.

Mustard has used a condiment with various food products, usually with cold meats and salads. It is also used in mayo and pickles. Brown mustard is grown in various parts of the world like, Northern India, Pakistan, China, and other parts of southern Asia. So, mustard is a superfood as you see. In every way, let it be economically, physically, or medicinal uses. It’s really awesome.

Now to present, the health benefits:

Mustard nuritional facts table
Mustard Nutritional facts table

Mustard health benefits

Mustards are low in calories, but high in fiber. With many essential vitamins and minerals.

Mustard as a whole plant, with its different parts, provides:

Due to limited research on this superfood, we do not have much data to present BUT, here goes everything.

1. Rich in disease-fighting antioxidants:

The antioxidants present in the mustard can help fight  Alzheimer’s and even life-threatening diseases like cancer and other heart issues.

2. Excellent source of vitamin K:

Vitamin K is really necessary for blood clotting and other blood-related functions, so I would recommend everyone to add mustard greens to their diet.

3. Will boost immunity:

In the majority, the immune-boosting nutrient is vitamin C and our mustard provides more than 1/3rd of the daily value in just one serving (56grams of mustard greens, can vary).

So yes, especially in times like these, add mustard to your daily routine.


Mustards are high in vitamins A, C, and K, as well as other vital plant components and minerals. As a result, eating them may have anticancer and immune-boosting qualities, as well as eye and heart health benefits.

And we must take care of our health, so add mustards.

Frequently asked questions(Faqs) abouts Mustard nutritional facts:

Q. What are the health benefits of mustard?

Ans. Mustards can help in cancer issues, can help in improving eye health, increase immunity, and much more. The list is long. So all you have to do is, eat some mustard greens.

Q. Is mustard healthy or unhealthy?

Ans. Mustard as a paste can be unhealthy as it has preservatives which can be harmful, so I would suggest you choose mustard greens and mustard oil over anything fancy like mustard paste.

Q. Is mustard good for losing weight?

Ans. Yes, since it is low in carbs and major calories and covers up all the essential nutrients, yes it is helpful in weight loss.

There you are, folks! Hope you liked this article and didn’t get bored reading it. Stay tuned for more interesting information.

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