The Health Benefits of Mustard

Prepared yellow mustard is one of the most common condiments used in homes around the country. The familiar topping is usually made by combining mustard seeds (Brassica alba) with vinegar, salt, lemon, and other ingredients.

There are also other varieties of mustard made from other types of mustard seed including brown mustard seeds (Brassica juncea) or black mustard seeds (Brassica nigra).

Mustard is good for you because it contains several antioxidants that provide various health benefits including anti-cancer, antibacterial, antiviral, antifungal, anti-inflammatory, and wound-healing properties.1 Mustard is a low-calorie highly flavored condiment that can replace or augment more calorie dense options.

Mustard is usually consumed in small amounts. When consumed as a condiment, it is not associated with significant health benefits. However, mustard is a low-calorie alternative to many higher-fat condiments like mayonnaise.

Different types of mustard seeds are used for health purposes. For example, old herbalists used the white mustard seed to clear the voice when mixed with honey.2

Mustard contains two antioxidants of interest: isothiocyanates and sinigrin. 

Isothiocyanates, the oil responsible for giving the pungent taste found in mustard, has anti-cancer capabilities for breast, lung, GI tract, and prostate cancers. However, the mechanism remains unclear and more research is needed to conclude the efficacy of mustard's health benefits related to cancer.

Isothiocyanates may also play a role in diabetes management, reduce bad cholesterol to provide cardiovascular protective effects and neurological benefits that may help people with autism. But, similar to the cancer benefits, more research is needed.3

The other antioxidant mustard contains is sinigrin, which is a precursor for isothiocyanates until it is damaged or smashed. When this happens an enzyme turns it into isothiocyanates or mustard oil. Research shows this antioxidant has anti-cancer, antibacterial, antiviral, antifungal, anti-inflammatory, and wound-healing properties.1

However, there is currently not enough scientific evidence to support any of these cosmetic or medicinal uses of mustard or mustard seed.

A single serving of mustard is usually about a teaspoon. A packet of mustard that you find in restaurants is often about a one-teaspoon serving. It is not likely that you will consume a lot of mustard because of the condiment's spicy, pungent, and salty flavor.

A serving of prepared yellow mustard provides only about 3 calories, according to USDA data. (One teaspoon of spicy mustard is also around 3 calories per serving.) Most of the calories in mustard come from carbohydrates, but because the calorie count is so low, these carbs are not likely to make a significant difference in your daily intake.

Dijon mustard may provide more calories, but not many more. A single serving of Dijon mustard may contain up to 10 calories.

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