Mustard seeds (yellow, brown, or black) are small, round seeds from Brassica species with a mild flavour until crushed or heated, when glucosinolates convert into pungent isothiocyanates. They provide useful selenium, manganese, ALA omega-3, and omega-6 fatty acids. They are central to Indian tempering, French mustard production, and pickling.
For Indian cooking, add whole seeds to very hot oil and wait for them to pop and splutter (10-15 seconds) to mellow their sharpness. Brown and black seeds are more pungent than yellow.
Where Mustard seeds Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Phosphorus | 840 mg | 120% | |
| Potassium | 680 mg | 34% | |
| Calcium | 520 mg | 65% | |
| Magnesium | 300 mg | 80% | |
| Iron | 18.5 mg | 132% | |
| Niacin equivalents (NE) | 16.4 mg | 103% | |
| Niacin (B3) | 7.90 mg | 49% | |
| Vitamin A (RE) | 6.00 µg | 1% | |
| Zinc | 4.70 mg | 47% | |
| Manganese | 1.80 mg | 90% | |
| Thiamin (B1) | 0.540 mg | 49% | |
| Copper | 0.410 mg | 41% | |
| Riboflavin (B2) | 0.380 mg | 27% | |
| Vitamin C | 0.000 mg | 0% | |
| Folate | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Monounsaturated fat | 19.8 g | — | |
| Polyunsaturated fat (PUFA) | 5.40 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 37.0 µg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →
Phytochemicals
Bioactive plant compounds — not classified as essential nutrients but associated with a range of health benefits.