Are There Any Nutrients in Mustard? A Deep Dive into Seeds, Greens, and Condiment

December 12, 2025 •

4 min read

Mustard seeds contain about 28% protein by weight, highlighting their significant nutritional value before being processed into a condiment. While most people think of mustard as just a tangy topping for hot dogs, the full nutritional profile of the entire mustard plant—seeds, leaves, and all—is far more impressive and varied.

Quick Summary

Mustard, in its various forms, offers a range of beneficial nutrients. While the condiment contains trace amounts, the seeds are rich in minerals and omega-3s, and the leafy greens are dense with vitamins and antioxidants.

Key Points

Nutrient-Dense Seeds: Mustard seeds are rich in fiber, protein, omega-3 fatty acids, and essential minerals like selenium, magnesium, and phosphorus.
Vitamin-Packed Greens: Mustard greens are an excellent source of vitamins K, A, and C, as well as important antioxidants and minerals like calcium and iron.
Antioxidant Power: All parts of the mustard plant contain antioxidants called glucosinolates, which offer anti-inflammatory and cell-protective benefits.
Low-Calorie Condiment: Prepared yellow mustard is a very low-calorie and low-fat condiment, though its nutrient contribution is minimal due to small serving sizes.
Heart-Healthy Fats: The omega-3s in mustard seeds can help reduce inflammation and support cardiovascular health.
Digestive Benefits: The fiber content in mustard seeds and the stimulating compounds throughout the plant aid in promoting digestive regularity.

The Surprising Nutritional Value of the Mustard Plant

Mustard, derived from the Brassica family of plants, is a close relative of other nutritional powerhouses like broccoli, kale, and cabbage. Each part of the plant—the seeds, leaves (mustard greens), and the familiar prepared condiment—offers a distinct set of nutrients and benefits. While the processed condiment is often consumed in small quantities, the raw ingredients are incredibly dense with vitamins, minerals, and bioactive compounds.

The Mighty Profile of Mustard Seeds

Mustard seeds are small but packed with nutritional punch. They are a rich source of healthy fats, including omega-3 fatty acids like alpha-linolenic acid (ALA), which are crucial for heart and brain health. Beyond healthy fats, mustard seeds also contain a high percentage of dietary fiber, which aids in digestion and gut health, and a respectable amount of plant-based protein.

Key nutrients found in mustard seeds include:

Selenium: A trace mineral vital for thyroid function and powerful antioxidant activity.
Magnesium: Essential for muscle and nerve function, blood sugar control, and regulating blood pressure.
Manganese: Plays a role in metabolism, bone formation, and reducing inflammation.
Phosphorus: An important mineral for building healthy bones and teeth, as well as energy production.
Zinc: Necessary for immune function and cell growth.
Glucosinolates: These sulfur-containing compounds are antioxidants that, when processed, form isothiocyanates, providing antimicrobial and anti-inflammatory properties.

Nutrient-Dense Mustard Greens

Mustard greens, the leaves of the mustard plant, are a low-calorie, high-fiber leafy vegetable. A single cup of cooked mustard greens provides an exceptional amount of vitamins and minerals, far exceeding the content found in the condiment derived from the seeds.

Notable nutrients in mustard greens include:

Vitamin K: An excellent source, with levels well over 100% of the daily value in a single serving. This vitamin is critical for blood clotting and bone health.
Vitamin A: Important for vision, immune function, and reproductive health.
Vitamin C: A powerful antioxidant that supports the immune system.
Calcium: A significant source of this mineral, which is vital for bone strength.
Antioxidants: Rich in flavonoids, beta-carotene, lutein, and zeaxanthin, which help protect cells from damage.

The Condiment: A Flavorful Addition with Trace Nutrients

The nutritional profile of prepared mustard varies depending on the specific ingredients, but a basic yellow mustard is generally very low in calories, fat, and sugar. While it does contain some of the minerals and antioxidants from the seeds, the small serving size means the overall contribution to your daily nutrient intake is minimal. The main benefit is that it is a low-calorie alternative to other high-fat condiments like mayonnaise. However, varieties like honey mustard can significantly increase sugar and calorie content.

Nutritional Comparison: Seeds, Greens, and Condiment


Nutrient (per 100g)	Mustard Seeds (Ground)	Mustard Greens (Raw)	Prepared Yellow Mustard	Source
Calories	508 kcal	27 kcal	66 kcal
Protein	26 g	2.8 g	4 g
Fiber	12 g	3.3 g	3 g
Fat	36 g	0.2 g	3 g
Vitamin K	5.4 mcg	258 mcg	5.4 mcg
Selenium	208 mcg	0.9 mcg	33.5 mcg
Magnesium	370 mg	23 mg	48 mg
Calcium	266 mg	118 mg	63 mg
Omega-3s	Present	Present	Trace

Health Benefits Associated with Mustard's Nutrients

The nutrients and compounds found in mustard contribute to a variety of potential health benefits, supported by both traditional use and modern research.

Antioxidant Protection: The glucosinolates and flavonoids in mustard act as powerful antioxidants, helping to protect cells from damage caused by free radicals.
Anti-inflammatory Effects: Research suggests that compounds like isothiocyanates have anti-inflammatory properties, which may benefit those with conditions like arthritis or psoriasis.
Heart Health Support: The omega-3 fatty acids in mustard seeds can help reduce inflammation and lower LDL (bad) cholesterol levels. Mustard greens also have a bile-acid-binding effect, which helps reduce cholesterol.
Digestive Wellness: Both the fiber in mustard seeds and the stimulating properties of the plant compounds help promote digestive regularity and improve gut health.
Immune System Boost: The high vitamin C content in mustard greens, along with vitamins A and E, strengthens the immune system's response to infections.

For more detailed information on the health aspects, one can review resources like the article on Healthline: Is Mustard Good for You?.

Conclusion: A Nutritious Addition in Many Forms

Yes, there are significant nutrients in mustard, but the nutritional value varies dramatically depending on whether you are consuming the seeds, the leafy greens, or the prepared condiment. While the popular yellow mustard offers a low-calorie flavor boost, the real nutritional powerhouse lies in the seeds and especially the greens. These forms are rich in fiber, protein, healthy fats, and a dense array of vitamins and minerals. Incorporating whole mustard seeds and greens into your diet through curries, salads, or side dishes can provide substantial health benefits, making mustard a surprisingly versatile and nutritious addition to your diet beyond just a condiment.

Frequently Asked Questions

Mustard seeds are a powerhouse of nutrients, including protein, fiber, healthy fats like omega-3s, and a wide array of vitamins and minerals. Prepared mustard, on the other hand, contains far fewer nutrients per serving because of its low caloric density and small serving size, functioning mainly as a low-calorie flavor enhancer.

No, basic yellow mustard is generally healthier as it's very low in calories, sugar, and fat. Honey mustard contains added sugar and higher calories, so while still a flavorful condiment, it is less healthy than its simpler counterpart.

Yes, mustard greens are particularly dense with vitamins. They are an excellent source of vitamins A, C, and especially K, along with minerals like calcium and iron. The greens provide more vitamins per calorie than the seeds, which are higher in fats and specific minerals like selenium.

Yes, the fiber in mustard seeds promotes healthy bowel movements and stimulates gut health. Additionally, compounds in mustard can stimulate the production of digestive enzymes, further aiding digestion.

Mustard seeds contain compounds like sinigrin and isothiocyanates, which have anti-inflammatory properties. These compounds may offer benefits for inflammatory conditions like arthritis and psoriasis.

Glucosinolates are a group of sulfur-containing compounds found in mustard and other cruciferous vegetables. When the plant is chewed or cut, these compounds are activated and believed to stimulate the body's antioxidant defenses, protecting against disease.

Mustard is generally safe in normal dietary amounts. However, consuming very large quantities, such as in concentrated extracts, may cause abdominal issues in some people. Those with thyroid issues should be mindful that uncooked mustard greens and seeds contain goitrogens, which can interfere with thyroid function, though cooking reduces this effect.