Mustardcalories and nutrition per 100 g
100 g
60kcal
Protein, fat and carbs per 100 g
- Protein
- 3.7 g
- 22% of energy
- Fat
- 3.3 g
- 44% of energy
- Carbs
- 5.8 g
- 34% of energy
- Fiber
- 4 g
- Sugar
- 0.9 g
- tsp (5 g)
- 3 kcal
On this page
Servings
| Serving | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| tsp · 5 g | 3 kcal | 0.2 g | 0.2 g | 0.3 g |
What to pair it with
Tea, coffee and milk — separately
This is rich in plant iron. Tea, coffee and dairy at the same meal noticeably lower its absorption — have them an hour before or 1–2 hours after.
Source: PMID 11029010, PMID 20200263, PMID 1984335
Add vitamin C
Bell pepper, sauerkraut, citrus or kiwi at the same meal raise plant iron absorption several times over.
Source: PMID 2507689, PMID 20200263
Meat or fish helps
Meat and fish proteins at the same meal boost plant iron absorption.
Source: PMID 17056805
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 5 mcg | 1% |
| Vitamin C | 0.3 mg | 0% |
| Vitamin E | 0.36 mg | 2% |
| Vitamin K | 1.4 mcg | 2% |
| Vitamin B1 (thiamine) | 0.18 mg | 16% |
| Vitamin B2 (riboflavin) | 0.07 mg | 6% |
| Vitamin B3 (niacin) | 0.56 mg | 4% |
| Vitamin B6 (pyridoxine) | 0.07 mg | 5% |
| Vitamin B9 (folate) | 7 mcg | 2% |
| Choline | 22.4 mg | 5% |
| Calcium | 63 mg | 6% |
| Iron | 1.6 mg | 9% |
| Magnesium | 48 mg | 15% |
| Phosphorus | 108 mg | 15% |
| Potassium | 152 mg | 6% |
| Sodium | 1,100 mg | 55% |
| Zinc | 0.64 mg | 8% |
| Selenium | 33.5 mcg | 61% |
| Copper | 0.07 mg | 8% |
| Manganese | 0.42 mg | 23% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
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Data: USDA FoodData Central, record “Mustard, prepared, yellow”.