Mustard seeds have 508 kcal, 36 g fat and 26 g protein per 100 g. Crushing releases sinigrin, which converts to allyl isothiocyanate – the compound that gives wasabi its heat. A tablespoon (~10 g) adds 51 kcal, meaningful in large-batch pickling or spice rubs. Whole seeds are used in Indian tadka and Bulgarian turshiya.
How should I track Mustard seeds?
Mustard seeds is high in magnesium. The most reliable way to track Mustard seeds is with a kitchen scale. Studies show that visual estimation is off by 20–50% on average (Almiron-Roig et al., Appetite 2013). A quick weigh takes seconds and removes the guesswork from your daily logging. If you are unsure, log slightly more rather than less — research (Wehling & Lusher, Am J Clin Nutr 2021) shows underreporting is the most common calorie tracking error, with people reporting 25–30% less than they actually eat.
