Mustard: Calories, Nutrition Facts, and Health Benefits (2026)

Mustard is a very low-calorie condiment, with only 3 calories per 1 tsp (5 g). It contains 0.2 g protein, 0.3 g carbs, and 0.2 g fiber, making it a flavorful addition to meals without adding significant calories. Additionally, it provides 57 mg sodium per serving and has a glycemic index of about 35.

This page explores the nutritional profile of mustard, specifically yellow mustard, and its potential health benefits. It covers key nutritional information per serving and per 100 g, along with its impact on blood sugar levels.

Mustard Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the detailed nutrition facts for mustard, highlighting its calorie content and macronutrient breakdown.

Values are for 1 tsp yellow mustard (5 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	3	66	0%
Protein	0.2 g	4.4 g	0%
Carbohydrates	0.3 g	6.4 g	0%
Fiber	0.2 g	4.0 g	1%
Sugar	0.1 g	1.4 g	-
Fat	0.2 g	4.0 g	0%
Vitamin C	0.1 mg	1.5 mg	0%
Potassium	8 mg	152 mg	0%
Sodium	57 mg	1135 mg	2%

About 32% of mustard calories come from carbohydrates, 22% from protein and 45% from fat.

Mustard by Health Goal

In this section, we evaluate how mustard rates for various common health and dietary goals.

Goal	Rating	Why
Weight loss	Good	3 calories per serving
Blood sugar / diabetes	Excellent	Contains essentially no carbohydrate, so it does not directly raise blood sugar
Immunity	Fair	Not a significant source of immune-supporting nutrients
Digestion	Fair	Very low in fiber
Heart health	Good	Modest saturated fat and sodium per serving
Muscle gain	Fair	Low in protein (0.2 g per serving)

Mustard and Blood Sugar

Glycemic index: 35. Glycemic load: 1 per serving.

Mustard contains essentially no carbohydrate, so on its own it does not raise blood sugar; it is mostly fat.

How Mustard Compares to Other Sauces and Condiments

The comparison table provides insights into how mustard stacks up against other popular sauces and condiments.

Condiment (per 100 g)	Calories	Protein (g)	Fat (g)	Sodium (mg)
Mustard	66	4.4	4.0	1135
Ketchup	101	1.0	0.1	907
Mayonnaise	680	1.0	75.0	635
BBQ Sauce	172	0.8	0.6	815

Mustard Myths, Checked

Mustard adds a lot of calories , False. Yellow mustard has about 3 calories per teaspoon, one of the lowest-calorie condiments.

Mustard is high in sugar like ketchup , False. Yellow mustard has almost no sugar; honey mustard is the sweet exception.

How to Track Mustard

Sauces and condiments add up fast, a couple of tablespoons of mustard can carry more calories, sugar or sodium than people expect. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log mustard accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see calories in every condiment and sauce per tablespoon, how Nutrola detects hidden calories in oil, sauce and dressing, and best fat sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 tsp of mustard?

One teaspoon of mustard contains 3 calories. This makes it a very low-calorie option for adding flavor to dishes without significantly increasing caloric intake.

Is mustard good for weight loss?

Mustard can be beneficial for weight loss due to its low calorie content. It adds flavor to meals without adding significant calories, which can help with portion control.

Can people with diabetes eat mustard?

People with diabetes can eat mustard, as it has a low glycemic index of about 35. This means it has a minimal impact on blood sugar levels.

How much protein is in mustard?

Mustard contains 0.2 g of protein per teaspoon. While it is not a significant source of protein, it can contribute to overall protein intake when included in meals.

Is mustard high in sugar?

Mustard is low in sugar, with only 0.1 g per teaspoon. This makes it a suitable condiment for those looking to reduce sugar intake.

Is mustard good for you?

Mustard is generally considered good for you, as it is low in calories and contains beneficial compounds. It can enhance the flavor of foods without adding unhealthy ingredients.

Key Takeaways

• Mustard has only 3 calories per teaspoon.
• It contains 0.2 g protein and 0.3 g carbohydrates.
• Mustard provides 57 mg sodium per serving.
• It has a glycemic index of about 35.
• Mustard contains minimal sugar, at 0.1 g per teaspoon.
• It is a low-calorie condiment suitable for various diets.