Mustard (100g serving, edible portion) is a low-calorie condiment with 29 kcal per 100g. It contains 2.2g of protein and only 0.3g of fat, making it a great option for those watching their intake. This condiment is rich in several essential nutrients, including 155mg of calcium and 54mg of magnesium, supporting bone and muscle health.
It also provides 4.4g of carbohydrates, with 2.1g of dietary fiber, contributing to digestive wellness. Mustard is a good source of iron, offering 3.9mg per serving, which helps in oxygen transport throughout the body. With 82 micrograms of vitamin A and 75 retinol equivalents, it supports vision and immune function.
In terms of vitamins, mustard contains 0.03mg of thiamine (B1), 0.06mg of riboflavin (B2), and 0.5mg of niacin (B5). It also delivers 2mg of vitamin C, which boosts immunity, and 0.35mg of manganese, important for metabolism and bone health. Additionally, it has 0.63mg of zinc, 0.14mg of copper, and 1.93 micrograms of selenium, all playing key roles in overall health.
Notably, mustard is cholesterol-free and contains 363mg of potassium, which helps regulate fluid balance and blood pressure. It also provides 41mg of phosphorus and 4252.6mg of sodium, so it's best consumed in moderation if you're monitoring salt intake. With its unique flavor and nutrient profile, mustard adds both taste and nutritional value to meals.
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