scored 95/100
Also known as yellow mustard seed, brown mustard seed, rai, sarson
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.
0.3 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 95.
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.
About 208mcg selenium per 100g supplies a key cofactor for glutathione peroxidase antioxidant enzymes and thyroid hormone metabolism
Myrosinase converts glucosinolates into isothiocyanates that induce phase II detoxification enzymes and inhibit carcinogen activation in laboratory models
Allyl isothiocyanate disrupts microbial membranes, inhibiting bacteria and fungi and acting as a natural food preservative
26g protein, 370mg magnesium, and 828mg phosphorus per 100g support tissue maintenance, energy metabolism, and bone health
Mustard seed is a cooking and condiment spice with no circadian dependency; its minerals and isothiocyanates benefit any meal.
Fasting-compatible
Used in cooking amounts it adds negligible calories despite its high fat content per 100g.
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.
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.
Mustard Seed scores 95/100 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.
Not particularly. A 2 g serving provides about 0.5 g of protein (~1% of the 50 g daily value).
Not really. A 2 g serving provides about 0.2 g of fiber (~1% of the 28 g daily value).
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).
Best any time of day. Mustard seed is a cooking and condiment spice with no circadian dependency; its minerals and isothiocyanates benefit any meal.
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.
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.
Encyclopedia entries that supply the same signature nutrients mustard seed contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.