The Benefits of Mustard—From the Jar in Your Fridge to Seeds and Greens

It's easy to overlook the benefits of mustard—especially if you regard it as a one-note condiment best slathered on hot dogs and pastrami sandwiches. But mustard means more than just the jars in your fridge. It turns out that the condiment, plus all parts of the plant from seeds to greens, have dietary advantages. We spoke to registered dietitians to get the lowdown.

What Is Mustard?

Without mustard seeds, there would be no prepared mustard. The seeds come from different mustard herbs, belonging to the Brassicaceae or cabbage family, and are grown in the U.S., Canada, Nepal, Russia, and India. 

• Brown: Brown mustard seeds, from the brown mustard species (Brassica juncea), hail from the Himalayas. 
• White: Yellow or white seeds originated in the Mediterranean from the white or yellow mustard species (Sinapis alba). 
• Black: Black seeds, from black mustard (Brassica nigra), are native to the Middle East.

The General Benefits

Mustard seeds, mustard oil, mustard greens, and mustard condiments all contain glucosinolates, alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid, and linolenic acid (LA), a plant-based omega-6 fatty acid—but to different degrees.

The Benefits of Mustard Seeds

"Mustard seeds are tiny but mighty, packed with flavor and full of health benefits," says Sapna Punjabi, MS, RDN, AP, a registered dietitian, Ayurvedic practitioner, and author of Dal Chawal. "Nutritionally, they're a source of selenium, magnesium, and antioxidants."

Heart Health

Mustard seeds are rich in glucosinolates and plant-based omega-3 fatty acids. "Both of these nutrients play a major role in reducing inflammation, which reduces risk for cardiovascular disease and some cancers," says Courtney Pelitera, MS, RD, CNSC, a registered dietitian at Top Nutrition Coaching.

Prevents Infection

Glucosinolates, Pelitera points out, could have antimicrobial and antipain properties, as well.

Digestion and Congestion

These itty-bitty seeds are fiber-strong, a boon for regulating digestion, controlling cholesterol and blood sugars, and feeling more satiated.

In Ayurveda, mustard seeds are prized for their warming qualities, Punjabi says, referring to the medicinal system that strives for bodily balance. "They help stimulate agni or digestive fire, support healthy digestion, and act as a natural expectorant, helping to clear congestion and sluggishness, especially in cases of excess mucus," she says.

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Cooking With Mustard Seeds

Mustard has been used as a spice since ancient times, and the seeds vary in taste. "In Indian cooking, the darker brown to nearly black seeds are most commonly used for their bold, pungent flavor, which makes them ideal for tempering," says Punjabi.

Tempering

The foundational, traditional technique of tempering (or tadka), she explains, brings depth to Indian dishes, like mung dal or a sauté of potatoes and okra, and aids digestion. "Mustard seeds are added to hot oil until they begin to pop and crackle, releasing a deep, nutty aroma that signals the start of something delicious. Curry leaves, dried red chilies, and cumin seeds often follow to build complexity," Punjabi says.

Roasting or Toasting

Roasting or toasting mustard seeds releases their essential oils and mellows the harsh taste. And their applications are endless. "I like the whole mustard seeds toasted and baked with a flaky fish for a burst of flavor," Pelitera says.

The Benefits of Mustard Oil

Mustard oil is another vehicle for delivering the plant's nutritional benefits; it's traditionally used in North and East Indian kitchens, as well as in China and other parts of the globe. "Its sharp, pungent flavor is unmistakable," Punjabi says, adding that it may be an acquired taste.

In the U.S., the majority of mustard oil is not approved by the FDA due to high levels of erucic acid, a monounsaturated fatty acid. Animal studies have linked erucic acid to health issues, particularly heart disease, and its impact on humans is still being researched. 

Most mustard oils sold at specialty stores are labeled "For External Use Only" and sold as massage oils, though there are exceptions. Food-grade mustard oils made from mustard seeds specifically bred with low erucic acid levels are FDA-approved for consumption. The best known is Yandilla, available online.

Brain and Heart Health

"About 6–10 percent of mustard oil's total fat content is ALA, making it one of the more omega-3-rich oils among common cooking fats," Punjabi says. ALA stands for alpha-linolenic acid, an essential omega-3 fatty acid found primarily in plant-based foods.

It also has about 12 percent omega-6 fatty acids, Pelitera notes. Omega-6s improve brain function, regulate metabolism, and help lower LDL cholesterol while boosting protective HDL cholesterol.

True Mustard Oil

While you can make mustard oil by combining mustard seeds and olive oil in a high-powered blender, it will lack the same omega-3 content and piquancy that define real mustard oil, Punjabi says. "Cold-pressed mustard oil is extracted mechanically from the seeds, a process that preserves its fatty acid profile and signature bite," she explains.

The Mustard In Your Refrigerator

"Ground mustard seed is obviously the most popular way to eat mustard seeds as a common condiment for foods," Pelitera says. Mustard, one of the oldest condiments on the planet, ranges from yellow, Dijon, and whole grain to spicy brown and horseradish mustard. 

Other ingredients: Whatever the type, it's usually not nutritionally potent because other ingredients often dilute the mustard seed paste, Pelitera says. Once processed with vinegar, salt, and sugar, the amount of whole seed retained can be variable. "Overall, 1–2 tablespoons of mustard is not really making or breaking your fiber, omega 3, and antioxidant content throughout the day," she says.

Better alternative: Still, it's a healthier flavor booster than high-fat or sugary dressings. "Its tang and depth can elevate everything from vinaigrettes to marinades," Punjabi says.

Mustard Leaves

Part of the cruciferous family, fiber-packed mustard leaves, often called mustard greens, are more nutritionally dense than mustard seeds or oil.

Like other pungent plants, say, horseradish, this leafy green boasts glucosinolate compounds, omega-3 fatty acids, and, to a lesser degree, omega-6 fatty acids. "Mustard leaves have great micronutrient profiles and contain vitamin C, vitamin A, copper, calcium, and vitamin K," Pelitera says.

Enjoying Mustard Greens

Mustard greens are very bitter when eaten raw. "To make them palatable, I recommend sautéeing in olive oil with some salt, pepper, and a drizzle of balsamic vinegar," Pelitera says. She suggests substituting mustard greens in recipes where you would use spinach.