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What Are the Benefits of Mustard Seeds?

by Joseph McAllister

About Joseph McAllister

Joseph McAllister has worked as a writer since 2003. He has more than seven years of experience in training and coaching martial arts. McAllister writes for various websites on a variety of topics including martial arts, competition and fitness. He graduated from Liberty University on a full ride National Merit Scholarship with a Bachelor of Science in print journalism.


Mustard seeds' most common use is to grind up and blend them with other spices to create various types of what we call mustard. However, you can also use the seeds by themselves to add a uniquely spicy flavor to all kinds of dishes. In addition to their culinary value, mustard seeds can be a good source of nutrition.

Calories, Fat, Cholesterol and Sodium

One tablespoon of mustard seed contains about 53 calories, with 3.2 grams of total fat. The mustard seed contains only 0.2 grams of saturated fat, which is about 0.8 percent of your recommended daily saturated fat intake; no cholesterol; and a measly 0.6 milligrams of sodium. Since sodium, cholesterol and saturated fat can all contribute to health conditions such as heart disease and stroke, mustard seeds can be a healthier alternative to seasonings like table salt.

Carbohydrates and Protein

One tablespoon of mustard seed contains only 3.9 grams of total carbohydrates, with 1.6 grams of total fiber. That is 6.6 percent of your daily recommended dietary fiber intake, and it means that mustard seed offers a very high ratio of carbohydrates to fiber. Fiber is an important part of your diet to keep your digestion functioning properly. The mustard seed also contains 2.8 grams of protein, which is about 5.6 percent of your daily protein requirement.


Mustard seeds are a good source of several different vitamins. A tablespoon contains 0.1 mg of vitamin B1, also known as thiamine -- 9 percent of the recommended daily intake for women. Your body needs B complex vitamins to generate energy from food. The mustard seeds also contain trace amounts of other vitamins, includin B-3, C and A. While they won't significantly boost your intake of these nutrients, they can help you reach your recommended daily intake when combined with other foods.


The tablespoon of mustard seed contains about 94 milligrams of phosphorus, which your body uses along with calcium to build bones and teeth. Phosphorus is also important for waste elimination and DNA production. One serving provides 13 percent of your daily recommended phosphorus intake. The mustard seed also contains 1.1 milligrams of iron -- 14 percent of the recommended daily intake for post-menopausal women and 6 percent for pre-menopausal women -- 15 micrograms of selenium, or 27 percent of your recommended daily intake. Iron helps your red blood vessels function, while selenium activates enzymes needed for the function of your thyroid gland.

Photo Credits:

  • mustard seeds image by Alistair Dick from Fotolia.com

This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.