Nuts and oilseeds · IFCT 2017
Mustard seeds: nutrition per 100 g
Per 100 g, mustard seeds give 510 kcal, 19.5 g protein, 14.1 g fibre, 13.49 mg iron, 402 mg calcium and 3341 mg omega-3 ALA, according to IFCT 2017. They rank 6th of 203 foods for omega-3 ALA, 10th of 242 for iron and 6th of 241 for riboflavin. Indian kitchens use them by the teaspoon, so these figures describe a concentrated seasoning.
About mustard seeds
Mustard seed, rai in Hindi, Gujarati and Punjabi, sorse in Bengali, mohori in Marathi, kadugu in Tamil and Malayalam, avalu in Telugu, sasuve in Kannada and sorisa in Odia, is the small dark seed that crackles in hot oil at the start of almost every South and West Indian dish. Rajasthan, Uttar Pradesh, Haryana, Madhya Pradesh and Gujarat grow most of India's mustard, sown after the monsoon and harvested in late winter.
Each region uses it differently. The south and west pop whole seeds in a tadka for sambar, poriyal, curd rice, coconut chutney and dhokla. Bengal grinds them raw into shorshe bata, the pungent paste behind shorshe ilish and kasundi. Pickle makers across the north rely on split mustard, rai kuria, for mango and lime achaar. The same seed gives mustard oil, which has its own page.
What mustard seeds brings to a meal
- 01
A rich plant omega-3
At 3341 mg omega-3 ALA per 100 g, mustard seeds rank 6th of 203 foods. A teaspoon in a tadka adds a little every day.
- 02
Iron and calcium
Mustard seeds carry 13.49 mg iron and 402 mg calcium per 100 g, ranking 10th and 14th of all foods. The iron meets about 71 per cent of a man's requirement per 100 g.
- 03
Riboflavin and selenium
With 0.33 mg riboflavin per 100 g, mustard ranks 1st of 14 nuts and oilseeds and 6th of 241 foods. It also carries 71.5 micrograms of selenium and 0.55 mg thiamine.
- 04
Fibre, folate and protein
100 g gives 14.1 g dietary fibre, 26th of 256 foods, 95 micrograms of folate and 19.5 g protein.
Mustard seeds nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 510 kcal | 24% | 31% |
| Protein | 19.5 g | 36% | 43% |
| Carbohydrate (available) | 16.8 g | ||
| Dietary fibre | 14.1 g | ||
| Free sugars | 5.1 g | ||
| Total fat | 40.2 g | ||
| Water | 5.7 g | ||
| Fats | |||
| Saturated fat | 2.11 g | ||
| Monounsaturated fat | 21.03 g | ||
| Polyunsaturated fat | 8.91 g | ||
| Omega-3 (alpha-linolenic acid) | 3,341 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 402 mg | 40% | 40% |
| Iron | 13.49 mg | 71% | 47% |
| Zinc | 4.03 mg | 24% | 31% |
| Magnesium | 266 mg | 60% | 72% |
| Phosphorus | 715 mg | ||
| Potassium | 694 mg | ||
| Sodium | 4 mg | ||
| Copper | 0.69 mg | ||
| Selenium | 71.5 µg | ||
| Vitamins | |||
| Beta-carotene | 37 µg | ||
| Thiamine (B1) | 0.55 mg | 31% | 32% |
| Riboflavin (B2) | 0.33 mg | 13% | 14% |
| Niacin (B3) | 3.8 mg | 21% | 27% |
| Vitamin B6 | 0.24 mg | 10% | 13% |
| Folate (B9) | 95 µg | 32% | 43% |
| Vitamin E (alpha-tocopherol) | 1.44 mg | ||
| Vitamin K1 | 8.2 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Mustard seeds: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/nuts-and-seeds/mustard-seeds/
Where mustard seeds sits among Indian foods
Ranked per 100 g against the other 13 nuts and oilseeds and every food in the tables.
| Nutrient | Per 100 g | In nuts and oilseeds | Among all foods |
|---|---|---|---|
| Dietary fibre | 14.1 g | 4th of 14 | 26th of 182 |
| Iron | 13.49 mg | 4th of 14 | 10th of 242 |
| Calcium | 402 mg | 3rd of 14 | 14th of 242 |
| Zinc | 4.03 mg | 8th of 14 | 15th of 243 |
| Magnesium | 266 mg | 10th of 14 | 17th of 242 |
| Potassium | 694 mg | 6th of 14 | 32nd of 243 |
| Folate (B9) | 95 µg | 3rd of 14 | 26th of 197 |
| Beta-carotene | 37 µg | 2nd of 10 | 81st of 160 |
How mustard seeds is eaten
- The tadka: whole seeds spluttered in oil with curry leaves for sambar, poriyal, curd rice and coconut chutney.
- Shorshe bata, Bengal's ground mustard paste for shorshe ilish and mustard fish curries.
- Kasundi, the sharp Bengali mustard relish for fritters and fish fry.
- Rai kuria, split mustard, in mango and lime pickles across the north and west.
- The tempering on Gujarati dhokla and khandvi, with sesame and green chilli.
Recipes in the NNWA database that use it
Before you plan around it
Mustard seeds are used a teaspoon at a time, so the per 100 g figures overstate what a meal actually supplies. Raw ground mustard is very pungent and can irritate the stomach and mouth; Bengali cooks soak the seeds and add a little salt or green chilli to soften it, and a bitter paste means it was ground too long. Mustard is a recognised food allergen. Pickles that use it carry a lot of salt and oil.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about mustard seeds
Are mustard seeds healthy?
They are nutrient-dense, with 3341 mg omega-3 ALA, 13.49 mg iron and 402 mg calcium per 100 g. But a tadka uses only a teaspoon, so they add flavour and small amounts of nutrients rather than large ones.
Why do recipes start with mustard seeds in hot oil?
Heating mustard seeds until they pop releases a nutty flavour and tames their raw pungency. The tadka also carries the aroma of curry leaves, chillies and hing through the dish.
Is mustard paste safe to eat raw?
Yes, in the small amounts used in Bengali cooking. Raw mustard is pungent and can irritate a sensitive stomach. Soaking the seeds and grinding briefly with salt and green chilli makes a smoother, less bitter paste.
What is the difference between rai and sarson?
Rai usually means the small, dark brown or black seed used for tempering. Sarson often means the larger yellow or brown seed grown for mustard oil and greens. IFCT 2017's entry is the black mustard seed.
Related foods and tables
Mustard oil
Nutrition per 100 g, from IFCT 2017.
Mustard leaves (sarson)
Nutrition per 100 g, from IFCT 2017.
Sesame seeds (til)
Nutrition per 100 g, from IFCT 2017.
Fenugreek seeds (methi dana)
Nutrition per 100 g, from IFCT 2017.
Cumin seeds
Nutrition per 100 g, from IFCT 2017.
Dietary fibre content of Indian foods
Every food in the tables, ranked by dietary fibre per 100 g.
Iron content of Indian foods
Every food in the tables, ranked by iron per 100 g.
Calcium content of Indian foods
Every food in the tables, ranked by calcium per 100 g.
All nuts and oilseeds
14 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.