Prepared yellow mustard is one of the most common condiments used in homes around the country. The familiar topping is usually made by combining mustard seeds (Brassica alba) with vinegar, salt, lemon, and other ingredients.

There are also other varieties of mustard made from mustard seeds like brown mustard seeds (Brassica juncea) or black mustard seeds (Brassica nigra).

Is Mustard Good For You?

Mustard is good for you because it contains several antioxidants that provide various health benefits including anti-cancer, antibacterial, antiviral, antifungal, anti-inflammatory, and wound-healing properties. Mustard is a low-calorie, highly flavored condiment that can replace or augment more calorie-dense options.

Health Benefits of Mustard

Mustard is usually consumed in small amounts. When consumed as a condiment, it is not associated with significant health benefits. However, mustard is a low-calorie alternative to many higher-fat condiments like mayonnaise.

Different types of mustard seeds are used for health purposes. For example, old herbalists used white mustard seeds to clear the voice when mixed with honey.

Mustard contains two antioxidants of interest: isothiocyanates and sinigrin. Isothiocyanates, the oil responsible for giving the pungent taste found in mustard, has anti-cancer capabilities for breast, lung, GI tract, and prostate cancers. However, the mechanism remains unclear and more research is needed to conclude the efficacy of mustard's health benefits related to cancer.

Isothiocyanates may also play a role in diabetes management, and reduce bad cholesterol to provide cardiovascular protective effects and neurological benefits that may help people with autism. But, similar to cancer benefits, more research is needed.

The other antioxidant mustard contains is sinigrin, a precursor for isothiocyanates until damaged or smashed. When this happens an enzyme turns it into isothiocyanates or mustard oil. Research shows this antioxidant has anti-cancer, antibacterial, antiviral, antifungal, anti-inflammatory, and wound-healing properties.

However, there is currently insufficient scientific evidence to support the cosmetic or medicinal uses of mustard or mustard seed.

Mustard Nutrition Facts

A single serving of mustard is usually about a teaspoon. A packet of mustard in restaurants is often about a one-teaspoon serving. It is unlikely you will consume a lot of mustard because of the condiment's spicy, pungent, and salty flavor.

A serving of prepared yellow mustard provides only about 3 calories, according to USDA data. (One teaspoon of spicy mustard is around 3 calories per serving.) Most calories in mustard come from carbohydrates, but because the calorie count is so low, these carbs are not likely to make a significant difference in your daily intake.

Dijon mustard may provide more calories, but not many more. A single serving of Dijon mustard may contain up to 10 calories.

Selection, Preparation, and Storage

Mustard is easy to find in almost every grocery store. You'll find prepared yellow mustard and Dijon mustard in the condiment aisle of most markets.

If you're looking for more exotic mustard, visit a specialty store to find mustard made with honey, spicy peppers, and wine. You might also find course mustard varieties with distinct textures with seeds.

Buy mustard in small quantities as it can lose flavor with time. Since you likely will use mustard in limited amounts, don't buy a large container that will spoil.

Once opened, store mustard in the refrigerator for up to one year.

Mustard imparts a strong, spicy taste that pairs well with meat and seafood. Mustard can also be used to make salad dressings.

Possible Side Effects of Mustard

Mustard is "generally recognized as safe" (GRAS) by the U.S. Food and Drug Administration (FDA) when consumed in amounts commonly found in food. However, exercise caution if you use mustard for cosmetic or medicinal uses.

The Natural Medicines Database notes that applying white or black mustard to the skin for an extended period of time can cause burns, blisters, or ulcers. The source also notes that consuming large amounts of black mustard seed by mouth can damage the throat and cause side effects including heart failure, diarrhea, drowsiness, breathing difficulties, coma, and death.

Lastly, mustard and mustard seed allergies are not uncommon. According to the Anaphylaxis Campaign in the United Kingdom, other foods derived from the mustard plant—including mustard leaves, seeds and flowers, sprouted mustard seeds, mustard oil, and foods that contain these—are likely to cause reactions in people with a mustard allergy.

Symptoms of a mustard allergy may be mild or severe and generally come on shortly after consuming the mustard product. You may experience a rash or a tingly, itchy feeling in the mouth. Difficulty breathing is also possible.