Calories in Mustard: Nutrition Facts & Serving Sizes
Per 1 cup, chopped (56g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Mustard (the greens, as tracked here per USDA data) is a surprisingly nutrient-dense food at just 27 calories per 100g. Each 100g serving contains 2.9g of protein, 4.7g of carbs, 0.4g of fat, and 3.2g of fiber. The standout micronutrient is vitamin K, delivering a remarkable 257.5mcg per 100g, which far exceeds the daily recommended intake for most adults. Mustard greens also provide 70mg of vitamin C per 100g, making them a solid immune support food, plus 115mg of calcium and a meaningful 151mcg of vitamin A. With nearly zero fat and very low calories, mustard is one of the best condiment-category options for anyone tracking macros and managing calorie intake on a cut.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup, chopped (56g) | 15.1 | 1.6g | 2.6g | 0.2g | 1.8g |
| 100g | 27 | 2.9g | 4.7g | 0.4g | 3.2g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 27 | 1% |
| Protein | 2.9g | 6% |
| Total Fat | 0.4g | 1% |
| Total Carbohydrates | 4.7g | 2% |
| Dietary Fiber | 3.2g | 11% |
| Sugars | 1.3g | 3% |
| Sodium | 20mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 115mg | 9% |
| Iron | 1.6mg | 9% |
| Potassium | 384mg | 8% |
| Vitamin A | 151mcg | 17% |
| Vitamin C | 70mg | 78% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 32mg | 8% |
| Phosphorus | 58mg | 5% |
| Zinc | 0.3mg | 3% |
| Selenium | 0.9mcg | 2% |
| Folate | 12mcg | 3% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.8mg | 5% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Mustard
Mustard's calorie count is almost negligible, making it one of the most diet-friendly flavoring options available. At 27 calories per 100g, you can use it liberally without denting your calorie budget, unlike mayo or other creamy condiments.
The vitamin K content is exceptional at 257.5mcg per 100g. Vitamin K plays a critical role in blood clotting and bone metabolism. It also works alongside vitamin D and calcium to support skeletal health, which matters for athletes and anyone doing resistance training.
Vitamin C at 70mg per 100g is another strong point. Vitamin C supports immune function, helps with collagen synthesis for joint and connective tissue health, and functions as an antioxidant to combat oxidative stress from intense training.
Calcium (115mg per 100g) contributes to muscle contraction, nerve signaling, and bone density. Potassium (384mg per 100g) supports electrolyte balance and helps prevent muscle cramps during workouts. The 3.2g of fiber per 100g supports digestive regularity and can help control appetite by slowing gastric emptying.
Vitamin A (151mcg per 100g) supports vision, immune defense, and skin health. For anyone training consistently, keeping micronutrient levels topped up directly supports recovery and performance.
Dietary Considerations
Mustard is vegan, gluten-free (check labels on prepared mustard condiments), and dairy-free. It is naturally keto-friendly due to its very low carb and calorie content. With only about 1.5g of net carbs per 100g (4.7g carbs minus 3.2g fiber), it fits easily into low-carb diets. Mustard is one of the best condiment choices for weight loss since it adds flavor without significant calories or fat, unlike mayo or creamy dressings. The low sodium content (20mg per 100g for mustard greens) is also notable for those watching salt intake.
Daily Intake (100g)
100g of mustard provides 1% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in mustard?
Mustard has 27 calories per 100g. A typical chopped cup serving (56g) has about 15 calories, making it one of the lowest-calorie foods you can add to any meal.
Is mustard good for weight loss?
Yes, mustard is great for weight loss. With only 27 calories per 100g and 3.2g of fiber, it adds volume, flavor, and nutrients to meals without adding meaningful calories. It is a smart swap for higher-calorie condiments.
How much protein is in mustard?
Mustard contains 2.9g of protein per 100g. While it is not a primary protein source, it provides more protein relative to its calories than most condiments.
Is mustard keto-friendly?
Yes, mustard is keto-friendly. With roughly 1.5g of net carbs per 100g (4.7g total carbs minus 3.2g fiber), it easily fits within ketogenic macros.
Is mustard high in vitamin K?
Yes. Mustard is one of the richest sources of vitamin K, providing 257.5mcg per 100g. The daily adequate intake for vitamin K is around 90 to 120mcg for adults, so even a moderate serving covers your needs.
Is yellow mustard the same nutritionally as mustard greens?
No. Prepared yellow mustard condiment has a different nutritional profile due to added ingredients like vinegar, salt, and spices. The USDA data here reflects mustard greens. Prepared yellow mustard typically has fewer calories per serving since it is used in smaller quantities.
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