There’s no contest: people love condiments. From ketchup, to mayo to mustard, condiments are a way to enhance flavors and textures that make an already great dish even better. We love to spread our favorite condiments on sandwiches, hot dogs, burgers and even pizza. (By now you’re either enraged or nodding along.) 

Diets have often demonized condiments because they can add calories, sugar and fat to a dish. But we want to hone in on one condiment in particular – mustard. Should mustard be lumped in with all condiments or does mustard offer unique benefits? We spoke with Lon Ben-Asher, MS, RD, LD/N, Registered Nutritionist and educator at Pritikin Longevity Center to find out everything you need to know about mustard. 

Is mustard good for you?

First, it’s worth mentioning that there are many different types of mustard. When you think of mustard, you most likely think of yellow mustard – the traditional bright yellow smooth paste that’s commonly zig-zagged on top of hot dogs and sandwiches. Other less common types of mustard include spicy mustard, dijon mustard and honey mustard. 

Yellow mustard, spicy mustard and dijon mustard all have very similar nutritional profiles. They are low in calories, sugar and fat, which makes them an excellent addition to a dish, especially if the goal is weight management. Ben-Asher explains, “Mustard can be utilized as a condiment which is low in calories and can help with weight management/control by enhancing flavor as an alternative to many high-calorie sauces, marinades and dressings.” 

Honey mustard, on the other hand, is a little bit different. Although its flavor balances sweetness with acidity in a harmonic way, it does add a little bit more calories, fat and sugar to your meal. One serving (1 tbsp) of yellow mustard, for example, has 9.2 calories, and negligible fat and sugar. One serving (1 tbsp) of honey mustard contains 69.5 calories, 6 grams of fat, and 2.4 grams of sugar. These statistics do not make honey mustard off limits, it’s just something you need to be mindful of. 

What are the benefits of eating mustard?

It turns out that mustard is packed with helpful nutrients. Ben-Asher says, “Mustard provides nutritional value as well by its mineral composition of selenium and magnesium, which are important for many systemic functions.” 

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According to the Harvard T.H. Chan School of Public Health, selenium is a trace mineral that is vital for the creation of various enzymes and proteins that help make DNA and protect cells from damage. Additionally, the NIH explains that magnesium is important for muscle and nerve function, regulation of blood sugar levels and blood pressure, and even the creation of DNA. 

Like many nutritious foods, mustard contains antioxidants. Ben-Asher adds, “In addition, mustard seeds contain antioxidant compounds called glucosinolates, which help protect cells from oxidative stress.” 

Is mustard good for your liver? 

There’s some information floating around in the internet that says mustard is good for your liver. Turns out, this information is true. 

Ben-Asher explains, “Mustard can offer benefits to the liver in several ways.  It contains some compounds that have anti-inflammatory properties which can be beneficial for liver health. The mustard seeds contain omega-3 fatty acids, which can reduce inflammation and support liver function.  Mustard seeds can also support the liver’s detoxification processes and aid in eliminating toxins and other substances from the body.” 

Is it OK to eat mustard every day?

We’ve learned that most types of mustard are low in calories, fat and sugar, so it seems to be like one of those foods we can enjoy. However, Ben-Asher says that there are still a few precautions, “It is considered safe to consume mustard daily and can be part of a healthy dietary pattern. It can be utilized as a low-calorie condiment to add flavor to foods without having a considerable impact on daily caloric intake. However, it’s important to consider for some individuals that intake may need to be limited or avoided. Although rare, mustard allergies can occur and if any adverse reactions are experienced – it should not be consumed.  Also, if someone has hypertension or other cardiovascular issues, many prepared mustards are high in sodium, therefore you may want to choose a no-salt-added or low-sodium version.” 

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