Mustard Seed
Mustard seed is a pungent brassica seed that develops sharp isothiocyanate heat only when crushed and wetted, ranking among the most selenium- and protein-dense culinary seeds.
Nutrition · per ~2 g serving · ≈ a pinch
- Thiamin0.02 mg1% DV
- Folate3.2 mcg<1% DV
- Vitamin E0.10 mg<1% DV
- Niacin0.09 mg<1% DV
- Vitamin B60.01 mg<1% DV
- Riboflavin0.01 mg<1% DV
- Vitamin C0.14 mg<1% DV
- Vitamin K0.11 mcg<1% DV
- Vitamin A0.62 iu<1% DV
- Selenium4.2 mcg8% DV
- Manganese0.05 mg2% DV
- Magnesium7.4 mg2% DV
- Copper0.01 mg1% DV
- Phosphorus16.6 mg1% DV
- Zinc0.12 mg1% DV
- Iron0.18 mg1% DV
- Calcium5.3 mg<1% DV
- Potassium14.8 mg<1% DV
- Sodium0.26 mg<1% DV
- Glucosinolates~2.0 mg
- Glutathione~0.30 mg
Score · 97/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Selenium378% DV
- Manganese106% DV
- Magnesium88% DV
- Copper72% DV
- Thiamin67% DV
Overview
Mustard seed comes from several plants in the cabbage family (Brassicaceae): yellow/white (Sinapis alba), brown (Brassica juncea), and black (Brassica nigra). The tiny round seeds are bland when dry and release their characteristic pungent heat only when crushed and mixed with cool liquid, as the enzyme myrosinase converts glucosinolates (sinigrin in brown/black, sinalbin in yellow) into sharp, sinus-clearing isothiocyanates such as allyl isothiocyanate. Beyond the condiment that bears its name, mustard seed is one of the densest dietary sources of selenium, supplying about 208mcg per 100g, far above the daily requirement, along with 26g of protein, 36g of mostly unsaturated fat, 828mg of phosphorus, 370mg of magnesium, and notable folate and vitamin E. The glucosinolate-derived isothiocyanates belong to the same compound class found in broccoli and are studied for antimicrobial and chemoprotective activity. Black and brown seeds are sharper and hotter than yellow. For longevity-oriented eating, mustard seed delivers concentrated minerals, plant protein, and bioactive isothiocyanates; tempering whole seeds in hot oil until they pop mellows and nuttifies them, a foundational technique in South Indian cooking.
Health Benefits (4)
- Provides exceptional selenium for antioxidant and thyroid functionstrongAbout 208mcg selenium per 100g supplies a key cofactor for glutathione peroxidase antioxidant enzymes and thyroid hormone metabolism
- Delivers chemoprotective isothiocyanatesemergingMyrosinase converts glucosinolates into isothiocyanates that induce phase II detoxification enzymes and inhibit carcinogen activation in laboratory models
- Supplies antimicrobial activitymoderateAllyl isothiocyanate disrupts microbial membranes, inhibiting bacteria and fungi and acting as a natural food preservative
- Contributes dense protein, magnesium, and phosphorusmoderate26g protein, 370mg magnesium, and 828mg phosphorus per 100g support tissue maintenance, energy metabolism, and bone health
Food Pairings
- ·Crush or grind seeds with cool (not boiling) water to maximize isothiocyanate heat, which then mellows with time and acid
- ·Pair with vinegar and honey because acidity stabilizes the pungency and sweetness balances the heat in prepared mustards
- ·Temper whole seeds in hot oil with curry leaves and turmeric because the fat carries the mellowed, nutty flavor through the dish
- ·Use with cruciferous vegetables because mustard's glucosinolates complement and reinforce the same beneficial compound class
Practical Tips
- ·Develop maximum heat by crushing seeds into cool water; hot water and prolonged cooking destroy the sharp isothiocyanates
- ·Temper whole seeds in hot oil until they pop to mellow and nuttify them for South Indian dishes
- ·Choose brown or black seeds for more heat, yellow for a milder flavor and better binding in prepared mustard
- ·Because of the oil content, smell-check older seeds for rancidity; store in a cool, dark place or the refrigerator
- ·Buy whole seeds; mustard powder loses pungency far faster than intact seeds
Optimal Timing
Mustard seed is a cooking and condiment spice with no circadian dependency; its minerals and isothiocyanates benefit any meal.
Used in cooking amounts it adds negligible calories despite its high fat content per 100g.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other herbs & spices
Per 100 g of the default form. Bars show how much higher or lower mustard seed is than the average across 76 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about mustard seed
What is mustard seed?
Mustard Seed is classified as a herbs & spices. Mustard seed is a pungent brassica seed that develops sharp isothiocyanate heat only when crushed and wetted, ranking among the most selenium- and protein-dense culinary seeds.
Is mustard seed healthy?
Mustard Seed scores 97/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Selenium, Manganese, Magnesium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is mustard seed high in protein?
Not particularly. A 2 g serving provides about 0.5 g of protein (~1% of the 50 g daily value).
Is mustard seed high in fiber?
Not really. A 2 g serving provides about 0.2 g of fiber (~1% of the 28 g daily value).
Is mustard seed keto-friendly?
Yes — it fits comfortably in most keto plans. A 2 g serving has about 0.3 g of net carbs (0.6 g total minus 0.2 g fiber).
When is the best time to eat mustard seed?
Best any time of day. Mustard seed is a cooking and condiment spice with no circadian dependency; its minerals and isothiocyanates benefit any meal.
How much mustard seed should I eat?
A typical serving is around 2 g (~10 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating mustard seed alongside several other herbs & spices sources.
What pairs well with mustard seed?
Mustard Seed pairs nicely with: Crush or grind seeds with cool (not boiling) water to maximize isothiocyanate heat, which then mellows with time and acid; Pair with vinegar and honey because acidity stabilizes the pungency and sweetness balances the heat in prepared mustards; Temper whole seeds in hot oil with curry leaves and turmeric because the fat carries the mellowed, nutty flavor through the dish; Use with cruciferous vegetables because mustard's glucosinolates complement and reinforce the same beneficial compound class.
Supplements that mirror Mustard Seed's nutrient profile
Encyclopedia entries that supply the same signature nutrients mustard seed contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Mustard Seed
These are the nutrients mustard seedcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.