Is Mustard Good for You? Health Benefits, Nutrition & Side Effects

Mustard is far more than just a tangy yellow condiment for your hot dog. This ancient plant has been valued for both culinary and medicinal purposes for thousands of years. From the seeds to the leaves, mustard offers an impressive array of nutrients and bioactive compounds that may support your health in multiple ways.

Whether you’re drizzling mustard on a sandwich or incorporating mustard greens into your salad, you might wonder: is mustard actually good for you? The short answer is yes. Modern research is beginning to validate what traditional healers have known for centuries—mustard contains compounds that may help protect against chronic diseases, reduce inflammation, and support overall wellness.

This comprehensive guide explores the nutritional profile of mustard, its science-backed health benefits, and important safety considerations to help you make informed decisions about including this flavorful plant in your diet.

What Is Mustard and Where Does It Come From?

Mustard belongs to the Brassicaceae family, which includes other nutritional powerhouses like broccoli, kale, and cabbage. There are several varieties of mustard plants, with the most common being white (yellow) mustard, brown mustard, and black mustard.

Native to the Mediterranean region, mustard has been cultivated for over 5,000 years. Ancient Greeks and Romans used mustard seeds as both a spice and a medicinal remedy. Today, mustard is grown worldwide and consumed in various forms—from prepared condiments to fresh greens and whole or ground seeds.

Both the seeds and leaves of the mustard plant are edible and nutritious, offering different culinary applications and health benefits. The familiar yellow condiment most Americans know is typically made from ground yellow mustard seeds mixed with vinegar, water, and turmeric.

Nutritional Profile of Mustard

Mustard is remarkably nutrient-dense while being extremely low in calories, making it an excellent addition to a health-conscious diet.

Mustard Seeds Nutrition

One tablespoon of mustard seeds (approximately 11 grams) provides:

• Calories: 53
• Protein: 3 grams
• Fat: 3 grams
• Carbohydrates: 4 grams
• Fiber: 2 grams
• Selenium: 23% of the Daily Value (DV)
• Magnesium: 10% of the DV
• Manganese: 17% of the DV
• Phosphorus: 9% of the DV
• Iron: 10% of the DV

Mustard Greens Nutrition

One cup of raw mustard greens (approximately 56 grams) contains:

• Calories: 15
• Vitamin K: 120% of the DV
• Vitamin A: 18% of the DV
• Vitamin C: 44% of the DV
• Calcium: 6% of the DV
• Copper: 5% of the DV
• Folate: 4% of the DV

Prepared Mustard Nutrition

One teaspoon of yellow mustard (about 5 grams) offers:

• Calories: 3
• Sodium: 57 mg
• Selenium: 2% of the DV
• Phosphorus: 1% of the DV

As you can see, prepared mustard is extremely low in calories, making it an ideal condiment for those watching their calorie intake. Unlike mayonnaise or creamy dressings, mustard adds robust flavor without significant calories or unhealthy fats.

Powerful Antioxidants in Mustard

One of mustard’s most impressive attributes is its rich antioxidant content. Antioxidants are compounds that help protect your cells from oxidative stress and damage caused by harmful molecules called free radicals.

Glucosinolates

Mustard is particularly rich in glucosinolates, sulfur-containing compounds found in all cruciferous vegetables. When you chew or chop mustard seeds or leaves, an enzyme called myrosinase is released, which converts glucosinolates into active compounds called isothiocyanates.

Isothiocyanates have been extensively studied for their potential to:

• Inhibit cancer cell growth and spread
• Support the body’s natural detoxification processes
• Reduce inflammation throughout the body
• Protect against oxidative damage

Sinigrin

Sinigrin is a specific glucosinolate that gives mustard its characteristic sharp, pungent flavor. Research suggests that sinigrin may have:

• Anti-inflammatory properties
• Antibacterial effects
• Antifungal capabilities
• Potential anticancer activities
• Wound-healing properties

Flavonoid Antioxidants

Mustard contains several flavonoid antioxidants, including:

• Kaempferol: Linked to reduced risk of chronic diseases and may help protect against cancer
• Isorhamnetin: May offer anti-inflammatory and anticancer effects
• Carotenoids: Plant pigments that support eye health and immune function

These antioxidants work synergistically to provide comprehensive cellular protection and may help reduce your risk of various chronic conditions.

Science-Backed Health Benefits of Mustard

Research into mustard’s health effects is ongoing, but several potential benefits have emerged from laboratory, animal, and human studies.

May Help Protect Against Cancer

Multiple test-tube and animal studies have investigated mustard’s potential anticancer properties, with promising results. The isothiocyanates derived from mustard’s glucosinolates appear to:

• Inhibit the growth of cancer cells
• Induce apoptosis (programmed cell death) in cancerous cells
• Prevent cancer cells from spreading to other tissues
• Support the body’s detoxification of potential carcinogens

Studies have specifically examined mustard’s effects on bladder, colon, lung, and stomach cancers. However, it’s important to note that most of this research has been conducted in laboratory settings or animal models. More human clinical trials are needed to confirm these protective effects and determine effective amounts.

May Support Healthy Blood Sugar Levels

Preliminary research suggests that mustard greens may help manage blood sugar levels, particularly in people with type 2 diabetes. The mechanisms may include:

• Improving insulin sensitivity
• Slowing the absorption of glucose
• Providing antioxidants that protect pancreatic cells
• Reducing inflammation associated with insulin resistance

One small study found that consuming mustard greens alongside standard diabetes management approaches provided additional blood sugar benefits compared to standard approaches alone. However, if you have diabetes or are taking blood sugar medications, consult your healthcare provider before significantly increasing your mustard consumption, as it may affect your medication needs.

May Benefit Skin Health

Animal studies have explored mustard’s potential to improve certain skin conditions:

Psoriasis: Research in animals suggests that diets rich in mustard seeds may help reduce inflammation and promote healing of psoriasis-related skin lesions. The anti-inflammatory compounds in mustard may help calm the overactive immune response characteristic of this condition.

Contact Dermatitis: Some animal studies indicate that mustard seeds may speed healing and reduce symptoms of contact dermatitis, an inflammatory skin reaction to allergens or irritants.

While these findings are encouraging, human studies are needed to confirm whether topical or dietary mustard consumption can effectively treat skin conditions in people.

May Offer Antimicrobial Protection

Mustard’s antioxidant compounds may provide protection against various harmful bacteria and fungi. Laboratory research has examined mustard’s effects against:

• Escherichia coli (E. coli)
• Staphylococcus aureus (including antibiotic-resistant strains)
• Bacillus subtilis
• Various fungal species

Some studies have found that mustard extracts can inhibit the growth of these microorganisms, while others have found no significant effects. The antimicrobial activity appears to depend on factors like the mustard variety, preparation method, and concentration used.

While mustard shouldn’t replace proven antimicrobial treatments, including it in your diet may contribute to overall immune support.

Supports Heart Health

Several components of mustard may benefit cardiovascular health:

• Omega-3 fatty acids: Mustard seeds contain alpha-linolenic acid (ALA), a plant-based omega-3 that supports heart health
• Fiber: The fiber in mustard seeds and greens may help lower cholesterol levels
• Antioxidants: These compounds help protect blood vessels from oxidative damage
• Anti-inflammatory effects: Chronic inflammation contributes to heart disease, and mustard’s anti-inflammatory compounds may offer protection

May Aid Digestive Health

Mustard seeds are a good source of fiber, which supports digestive health by:

• Promoting regular bowel movements
• Feeding beneficial gut bacteria
• Supporting a healthy gut microbiome
• Potentially reducing the risk of digestive disorders

Additionally, mustard has traditionally been used to stimulate appetite and support digestion, though more research is needed to confirm these effects.

Provides Anti-Inflammatory Benefits

Chronic inflammation is linked to numerous health conditions, including heart disease, diabetes, cancer, and autoimmune disorders. Mustard’s isothiocyanates and other bioactive compounds have demonstrated anti-inflammatory properties in research studies.

By including anti-inflammatory foods like mustard in your diet, you may help reduce overall inflammation levels and lower your risk of inflammation-related diseases.

Different Types of Mustard and Their Uses

Yellow Mustard

Made from white mustard seeds, yellow mustard is the mildest variety and the most common in American cuisine. It’s the classic hot dog and hamburger condiment, characterized by its bright yellow color (from added turmeric) and tangy, slightly sweet flavor.

Dijon Mustard

Originating from Dijon, France, this variety is made from brown mustard seeds and white wine or wine vinegar. It has a smooth, creamy texture and a sharper, more sophisticated flavor than yellow mustard. Dijon is excellent in vinaigrettes, sauces, and marinades.

Whole Grain Mustard

This variety contains partially ground or whole mustard seeds, giving it a coarse texture and robust flavor. It’s often made with a combination of brown and yellow mustard seeds and typically has a more complex, intense taste.

Spicy Brown Mustard

Made from brown mustard seeds with less vinegar than yellow mustard, this variety has a coarser texture and spicier flavor. It’s popular on deli sandwiches and sausages.

Mustard Greens

The leaves of the mustard plant can be eaten raw in salads or cooked like other leafy greens. They have a peppery, slightly bitter flavor that mellows when cooked. Mustard greens are particularly popular in Southern American and Asian cuisines.

Mustard Seeds

Whole mustard seeds can be toasted and added to dishes for a nutty flavor and crunchy texture. They’re commonly used in Indian cooking, pickling, and spice blends.

How to Incorporate More Mustard Into Your Diet

Adding mustard to your diet is easy and delicious. Here are some simple ways to enjoy its health benefits:

As a Condiment

• Spread mustard on sandwiches instead of mayonnaise to reduce calories and fat
• Use it as a dipping sauce for pretzels, vegetables, or chicken tenders
• Add a dollop to burgers, hot dogs, and sausages
• Mix with ketchup for a simple “fancy sauce”

In Dressings and Sauces

• Whisk Dijon mustard into vinaigrettes for emulsification and flavor
• Add to honey mustard sauce for chicken or salmon
• Mix into creamy sauces for vegetables or pasta
• Incorporate into barbecue sauces and marinades

In Cooking

• Add mustard seeds to pickles and preserved vegetables
• Toast whole seeds and sprinkle on roasted vegetables
• Sauté mustard greens with garlic and olive oil as a side dish
• Add chopped mustard greens to soups, stews, and curries
• Use mustard as a coating for baked or roasted meats
• Stir ground mustard into mac and cheese or potato salad

In Beverages

• Steep mustard seeds in warm milk (a traditional remedy)
• Add a small amount of ground mustard to savory smoothies

Potential Side Effects and Safety Considerations

While mustard is generally safe for most people when consumed in typical food amounts, there are some important considerations to keep in mind.

Digestive Discomfort

Consuming very large amounts of mustard, particularly concentrated mustard extracts or excessive whole seeds, may cause:

• Abdominal pain or cramping
• Diarrhea
• Nausea
• Gut inflammation or irritation

Stick to normal culinary amounts to avoid these issues.

Allergic Reactions

Mustard is recognized as one of the major food allergens. Mustard allergies are more common in Europe than in the United States, but they can occur anywhere. Symptoms may include:

• Skin reactions (hives, itching, or eczema)
• Swelling of the lips, face, tongue, or throat
• Difficulty breathing
• Digestive problems
• Anaphylaxis in severe cases

If you suspect a mustard allergy, avoid mustard products and consult with an allergist for proper testing and guidance.

Skin Irritation

Applying mustard directly to the skin, especially in concentrated forms or for extended periods, may cause:

• Contact dermatitis
• Skin burns or blistering
• Redness and irritation

Traditional mustard plasters or poultices should be used with caution and never left on the skin for more than brief periods.

Thyroid Function Concerns

Raw mustard seeds and leaves contain goitrogens, compounds that can interfere with thyroid function by disrupting iodine uptake. This is generally not a concern for people with normal thyroid function who consume mustard in typical amounts.

However, if you have hypothyroidism or other thyroid conditions, you may want to:

• Cook mustard greens before eating them (cooking reduces goitrogen content)
• Avoid consuming very large amounts of raw mustard greens
• Ensure adequate iodine intake
• Discuss your diet with your healthcare provider

Medication Interactions

Mustard may interact with certain medications, particularly:

• Blood sugar medications: Mustard may lower blood sugar, potentially enhancing the effects of diabetes medications
• Blood thinners: The vitamin K in mustard greens can affect blood clotting

If you take any medications, especially for diabetes or blood clotting disorders, consult your healthcare provider before significantly increasing your mustard consumption.

Mustard vs. Other Condiments: A Nutritional Comparison

How does mustard stack up against other popular condiments? Here’s a comparison per tablespoon:

Mustard: 10 calories, 0g fat, 0g sugar
Mayonnaise: 94 calories, 10g fat, 0g sugar
Ketchup: 17 calories, 0g fat, 3.7g sugar
Ranch dressing: 73 calories, 7.7g fat, 1g sugar
BBQ sauce: 29 calories, 0g fat, 6g sugar

Mustard clearly stands out as the lowest-calorie option with no added sugars or fats, making it an excellent choice for those managing their weight or reducing sugar and fat intake.

Frequently Asked Questions About Mustard

Is mustard good for weight loss?

Yes, mustard can support weight loss efforts. It’s extremely low in calories but adds significant flavor to foods, helping you enjoy meals without excess calories. Some research also suggests that compounds in mustard may slightly increase metabolism, though more studies are needed to confirm this effect.

Can I eat mustard every day?

For most people, eating mustard daily in normal condiment amounts is perfectly safe and may offer health benefits. A tablespoon or two per day is a reasonable amount. However, if you have specific health conditions or take certain medications, consult your healthcare provider.

Which type of mustard is healthiest?

Whole grain mustard and mustard greens tend to offer the most nutrients since they’re less processed. However, all types of mustard can be part of a healthy diet. Choose varieties with minimal added sugars and sodium when possible.

Does cooking destroy mustard’s health benefits?

Cooking can reduce the glucosinolate content in mustard, but it doesn’t eliminate all beneficial compounds. To maximize benefits, include both raw and cooked forms of mustard in your diet. For example, use prepared mustard raw as a condiment and cook mustard greens as a side dish.

Is mustard anti-inflammatory?

Yes, research suggests that compounds in mustard, particularly isothiocyanates, have anti-inflammatory properties. Regular consumption may help reduce chronic inflammation in the body.

The Bottom Line: Is Mustard Good for You?

The evidence clearly shows that mustard is good for you. This ancient condiment and leafy green offers an impressive nutritional profile, powerful antioxidants, and a range of potential health benefits—from cancer protection to blood sugar support to reduced inflammation.

Whether you prefer the classic yellow mustard on your sandwich, Dijon in your vinaigrette, or sautéed mustard greens on your dinner plate, you’re getting more than just flavor. You’re consuming beneficial compounds that may help protect your health in multiple ways.

The best part? Mustard is incredibly low in calories, making it an ideal addition to any diet. Unlike many other condiments that pack in sugar, unhealthy fats, or excessive sodium, mustard delivers bold flavor and potential health benefits without dietary drawbacks.

That said, most of the research on mustard’s health benefits comes from laboratory and animal studies. While promising, these findings need to be confirmed in more human clinical trials. Additionally, remember that no single food is a magic bullet for health—mustard is most beneficial as part of a varied, balanced diet rich in whole foods.

For most people, there’s little risk and potentially significant benefit to adding more mustard to your daily meals. So go ahead and slather it on your sandwich, whisk it into your dressing, or sauté those mustard greens. Your taste buds and your body will thank you.

As always, if you have specific health conditions, take medications, or have concerns about including mustard in your diet, consult with a healthcare provider or registered dietitian for personalized advice.

Sources:

• USDA FoodData Central – Nutritional Database
• PubMed Central – National Institutes of Health
• National Cancer Institute
• National Center for Complementary and Integrative Health
• American Diabetes Association
• American Heart Association
• Academy of Nutrition and Dietetics