Bright yellow, tangy, and versatile - mustard is a condiment staple found on dining tables worldwide. Slathered on hot dogs and hamburgers or used to add a zesty kick to dressings and sauces, mustard's popularity is undeniable. But the mustard sitting in your fridge is far more than a delicious dipping sauce.
The mustard plant provides powerful nutrition that can seriously boost your health.
In this article, we'll explore everything you need to know about mustard's impressive nutritional profile. We'll highlight the vitamins, minerals, antioxidants, and other beneficial plant compounds that make this humble condiment mighty.
You'll learn how mustard provides health benefits ranging from cancer prevention to heart health, diabetes aid, and more. We'll also break down the different mustard varieties and their best uses in cooking.
While yellow mustard squeezes nicely onto sandwiches, its health potential stretches far beyond.
What Is Mustard?
The condiment mustard comes from crushed mustard plant seeds originally from the Mediterranean area. The seeds and leaves of the mustard plant are edible and contain many important nutrients.
Mustard seeds are an excellent source of beneficial plant compounds like glucosinolates, as well as antioxidants like carotenoids, kaempferol, and quercetin. Mustard seeds also contain minerals such as magnesium, calcium, phosphorus, and selenium, making them a good source of fiber and protein.
Additionally, mustard seeds are rich in fiber and protein. The mustard seed coats are a concentrated source of dietary fiber, while the embryo contains high-quality protein. The nutrition of mustard seeds cannot be disputed.
Types of Mustard
There are several varieties of mustard, which differ based on preparation method, ingredients added, and the type of mustard seed used:
Yellow mustard - The most common type, made from the mild yellow mustard seed mixed with turmeric and other spices. Known for its bright yellow color and mild flavor.
Dijon mustard - Originating from Dijon, France, this mustard uses brown or black mustard seeds and white wine, giving it a tangy, strong taste.
Spicy brown mustard - Made from brown or black mustard seeds, this type is more pungent and spicy than yellow mustard. The seeds are left whole or coarsely ground.
Honey mustard - Sweet variety made with honey blended with mustard seeds. Often used as a sandwich spread or dipping sauce.
Stone ground mustard - Made by grinding whole mustard seeds. Retains more texture and natural mustard flavor.
Creole mustard - Spicy, coarse-grained mustard made with brown mustard seeds, horseradish, and vinegar. Popular in the Southern US.
Depending on the type of mustard, the nutritional value can vary, but in general, mustard is low in calories and high in antioxidants, fiber, vitamins, and minerals.
Nutritional Value of Mustard
Mustard is packed with important vitamins, minerals, and bioactive compounds that provide significant health benefits. Here is an overview of the key nutrients found in mustard:
Vitamins and Minerals in Mustard
Vitamin C: Mustard greens are an excellent source of vitamin C. Just 1/2 cup provides over 50% of the daily value. Vitamin C has antioxidant properties and helps support the immune system.
Vitamin E: Mustard seeds contain vitamin E, a fat-soluble antioxidant that protects cell membranes. It also supports healthy skin and eyes.
Vitamin K: The leaves are high in vitamin K, which plays a role in blood clotting and bone health. It may also help reduce inflammation.
Folate: Mustard greens provide folic acid, a B vitamin critical for DNA synthesis and red blood cell production. Folate intake around conception helps prevent neural tube defects.
Calcium: Mustard leaves offer a significant amount of calcium, an essential mineral for bone health. Calcium is also important for muscle and nerve function.
Magnesium: Mustard seeds are rich in magnesium, a mineral involved in over 300 enzyme systems. It supports energy production, heart health, and brain function.
Iron: Mustard greens contain non-heme iron, which aids in oxygen transport and energy metabolism. Iron deficiency can lead to anemia.
Selenium: Mustard seeds are an excellent source of selenium. This mineral has antioxidant properties and is essential for thyroid hormone metabolism.
That is a serious list of beneficial vitamins and minerals and many people would have probably never guessed that a good version of their favorite condiment could actually have these health benefits.
But there still may be those wondering, "Where's the vitamin D?"
The short answer is: It's in there, but there is an insignificant amount of vitamin D inside the delicious condiment.
Mrs. Taste's Zero Calorie Mustard Options
Mrs. Taste offers several high-quality mustard options that provide flavor along with important nutrients. Here is an overview of some of their top mustard products:
Mrs. Taste offers a classic yellow mustard made from natural ingredients and yellow mustard seeds. It provides the bright, tangy flavor yellow mustard is known for. But unlike traditional varieties, Mrs. Taste's mustard contains zero calories, sodium, sugar, and gluten.
This yellow mustard is an ideal condiment for those on low-calorie or low-carb diets. It adds zesty flavor without extra calories or blood sugar spikes. The mustard seeds provide important nutrients like selenium and magnesium as well. This is a healthy twist on a classic condiment staple.
Honey Mustard Without the Sugar
For those with a sweet tooth, honey mustard hits the spot. Mrs. Taste offers an innovative honey mustard containing zero sugar, and calories. It is prepared to provide the sweet, smooth flavor of honey blended with zesty mustard seeds.
This product uses natural sweeteners to provide sweetness without sucrose or high fructose corn syrup. It allows those limiting sugar intake to still enjoy the popular honey mustard flavor. The mustard seeds offer minerals and antioxidants as well. Overall, it's a nutritious twist on a sweet classic.
Zero-Calorie Mustard FAQ
Is mustard good for you?
Yes, mustard is very healthy, providing antioxidants, anti-inflammatory compounds, and nutrients like magnesium and selenium that promote health. Mustard is low in calories, free of carbohydrates, and rich in beneficial plant compounds. Eating mustard seeds in the form of oil or mustard paste can actually reduce the risk of blood clots and other ailments.
What are the healthiest types of mustard?
The healthiest mustards contain only mustard seeds, vinegar, water, and spices, without preservatives, added sugars, or artificial ingredients. Yellow, Dijon, whole grain, and spicy brown mustard are good options, providing fiber, antioxidants, and vitamins while being low in fat, sodium, and calories. Homemade mustard enables control over ingredients for maximum nutrition. The Daily Value (DV) label explains how much a nutrient contributes to a daily diet in a serving of food.
How long does opened mustard last?
Refrigerated mustard stays fresh 2-3 months past its best-by date if stored in an airtight container. Mustard lasts longer with minimal air exposure. Look for mold, sliminess, or spoilage signs before using. Proper storage maximizes shelf life, but discard mustard if quality is uncertain.