Calories and Nutritions in Mustard

One tablespoon (15g) of yellow mustard contains 9 calories. One tablespoon (15g) of Dijon mustard contains 15-22 calories. One tablespoon (15g) of stone-ground mustard contains 15-30 calories.

Two tablespoons (30g) of yellow mustard contain 18 calories. Two tablespoons (30g) of Dijon mustard contain 30-44 calories. Two tablespoons (30g) of stone-ground mustard contain 30-60 calories.

A 14-ounce (396g) bottle of French's Classic Yellow Mustard contains 238 calories. A 20-ounce (567g) bottle of Heinz Yellow Mustard contains 340 calories. An 8-ounce (227g) bottle of Grey Poupon Dijon Mustard contains 331 calories. 

Mustard health benefits are supported by its nutrient profile and plant compounds, as shown in the list below:

• Source of Antioxidants and Anti-inflammatory Compounds: Mustard seeds contain glucosinolates and isothiocyanates, compounds studied for their potential protective effects against certain diseases through antioxidant and anti-inflammatory mechanisms. Yellow mustard also contains turmeric, providing curcumin, known for its anti-inflammatory properties. (Publication: Dinkova-Kostova, A.T., & Kostov, R.V., 2012. Glucosinolates and Isothiocyanates in Health and Disease.)
• Rich in Selenium: Mustard seeds are a good source of selenium, an essential mineral that plays a critical role in thyroid hormone metabolism, DNA synthesis, and protection from oxidative damage and infection. A 100g serving of mustard seed provides a significant portion of the daily selenium requirement. (Publication: Rayman, M.P., 2012. Selenium and human health.)
• Contains Essential Minerals: Mustard provides minerals like magnesium, important for muscle and nerve function, blood glucose control, and blood pressure regulation, although amounts per typical serving (1 tsp or 1 tbsp) are small.
• Low Calorie Flavor Enhancer: Prepared mustards are very low in calories, fat, and sugar compared to many other condiments like mayonnaise or ketchup, making them a beneficial choice for adding flavor without significantly increasing caloric intake.

Mustard consumption has potential downsides, including:

• High Sodium Content: Prepared mustards, especially Dijon and some stone-ground options, are high in sodium, which can contribute to high blood pressure and increase the risk of heart disease and stroke when consumed in excess. Monitoring sodium intake is important; alternatives include low-sodium mustard varieties or using herbs and spices for flavor. The American Heart Association suggests aiming for less than 1500mg of sodium per day for optimal heart health. (Publication: He, F.J., & MacGregor, G.A., 2010. Reducing population salt intake worldwide: from evidence to implementation.)
• Added Sugars and Fats: Some types of mustard, particularly honey mustard, contain significant amounts of added sugars and sometimes fats, increasing their calorie content and potentially counteracting the benefits of plain mustard. Choosing plain varieties helps avoid excess sugar and calories.
• Allergenic Potential: Mustard is a known allergen for some individuals, capable of causing reactions ranging from mild skin rashes to severe anaphylaxis. Individuals with mustard allergies must avoid it entirely.
• Goitrogenic Compounds: Mustard seeds contain goitrogens, compounds that can interfere with thyroid function in very large quantities. However, the amount consumed in typical dietary patterns is unlikely to cause issues for individuals with normal thyroid function.

Yes, mustard can be part of a balanced diet because it offers flavor with minimal calories, fat, and sugar compared to many alternatives. The presence of beneficial compounds derived from mustard seeds, such as glucosinolates and the mineral selenium, contributes potential health advantages, including antioxidant and anti-inflammatory effects that support overall cellular health. While low per serving, the minerals like magnesium contribute to nerve and muscle function. Choosing mustards low in sodium and added sugars enhances the health profile, making them a positive addition for flavor that aligns with heart health and weight management goals.

Consuming one to two tablespoons (15-30g) per day is reasonable for most individuals as part of a balanced diet. The American Heart Association and Dietary Guidelines for Americans suggest aiming for less than 1500mg of sodium per day. Given that a tablespoon of yellow mustard contains around 166mg of sodium and Dijon can contain over 350mg, intake should be moderate to stay within the recommended daily sodium limits. 

According to The American Heart Association and Dietary Guidelines for Americans the practical maximum is 2300mg or the stricter 1500mg target. Consistently consuming large quantities of high-sodium mustard could easily lead to exceeding daily sodium recommendations, impacting blood pressure and cardiovascular health over time. Eating several tablespoons of mustard daily, especially of higher-sodium varieties like Dijon, would make staying under sodium limits difficult. 

The calorie content of mustard changes based on the type and specific ingredients, influenced by added sugars and fats. Prepared yellow mustard has the lowest calorie count, containing 9 calories per tablespoon (15g), because it consists of mustard seed, vinegar, water, salt, and spices with minimal fat or sugar. Honey mustard contains the most calories, ranging from 30 to over 60 calories per tablespoon (15g), due to the amount of sugar added from honey. Other types like Dijon, stone-ground, spicy brown, and whole grain mustards fall in a moderate range, between 10 and 30 calories per tablespoon (15g), with selections depending on the specific recipe, the type and concentration of mustard seeds used, and the inclusion of ingredients like wine or small amounts of oil.

Mustard's origins trace back thousands of years, with mustard plants being cultivated in ancient Egypt, Greece, and Rome. The Romans were instrumental in developing prepared mustard by grinding the seeds and mixing them with unfermented grape juice (must), creating "mustum ardens" or "burning must," the precursor to the modern condiment's name. They spread mustard cultivation and preparation throughout their empire across Europe. During the Middle Ages, mustard was one of the few widely available spices in Europe and was valued for its ability to mask the taste of less-than-fresh meat. Monasteries often cultivated mustard and refined its preparation. Dijon, France, became a recognized center for mustard production by the 13th century, later gaining fame for its specific preparation using verjuice (juice from unripe grapes) instead of vinegar, a style formalized in the 18th century. The milder, bright yellow American mustard emerged later, popularized in the early 20th century, notably at the 1904 St. Louis World's Fair, becoming intrinsically linked with American dishes like hot dogs and hamburgers.