Mustard Oil Nutrition Facts and Health Benefits

Mustard oil annotated
Verywell / Alexandra Shytsman 

Mustard oil, or Sarson ka tel, is an oil that is commonly used in Indian cooking. The oil provides a pungent flavor, a unique texture, and a reddish brown color. 

Mustard oil is extracted from black, brown, and white mustard seeds and provides heart-healthy benefits due to its balance of both polyunsaturated and monounsaturated fats. Mustard oil is also believed to provide benefits for the skin and hair.

Mustard Oil Nutrition Facts

The following nutrition information is provided by the USDA for 1 tablespoon of mustard oil.

  • Calories: 124
  • Fat: 14g
  • Sodium: 0mg
  • Carbohydrates: 0g
  • Fiber: 0g
  • Sugars: 0g
  • Protein: 0g

Carbs

Mustard seeds provide carbohydrates in the form of fiber and starch. But there are no carbohydrates in mustard oil.

Fats

There are three different types of fat in mustard oil. There is a small amount of saturated fat in this oil. You'll also get 3 grams of polyunsaturated fat when consuming a tablespoon of mustard oil. Most of the fat in mustard oil is monounsaturated fat. Monounsaturated fats come primarily from plant sources, like avocado, nuts, or seeds.

Protein

Mustard seeds provide protein. But even though mustard oil comes from mustard seeds, there is no protein in mustard oil.

Vitamins and Minerals

Even though some health and beauty sources report that you'll get important micronutrients from the product, mustard oil provides no vitamins or minerals, according to USDA data.

Calories

There are 124 calories in 1 tablespoon of mustard oil. All of those calories are from fat.

Health Benefits

When you consume mustard oil, you increase your intake of omega-3 and omega-6 fatty acids, which are both polyunsaturated fats. These fats are essential fats that you must consume in the diet because your body does not produce them. Here are some of the potential health benefits of polyunsaturated fats.

Reduces Risks of Inflammation

The omega-3 fatty acids in mustard oil help reduce blood clotting and inflammation in the body and may help dilate blood vessels and lower blood pressure. The omega-6 in mustard oil helps reduce your risk for heart disease and may also help reduce your risk for cancer.

Diets rich in monounsaturated fats encourage an anti-inflammatory state for your body and reduce the risk of inflammatory diseases such as heart disease and diabetes.

Improves Heart Health

Research has shown that when you replace saturated fat with monounsaturated fat, your risk for cardiovascular events or cardiovascular death is reduced. Monounsaturated fats also can lower your levels of low-density lipoprotein (LDL) cholesterol, which reduces your risk of heart disease.

Reduces All-Cause Mortality

Studies have found that an increased intake of monounsaturated fat reduces the risk for all-cause mortality and stroke. The results showed an overall risk reduction of all-cause mortality at 11%, cardiovascular mortality reduction of 12%, cardiovascular events (heart attack) of 9%, and stroke risk by 17%.

May Help Manage Diabetes

Research comparing calorie-controlled, low-carb, and high-unsaturated fat diets to a high-carb, low-fat diet for diabetes published in Diabetes, Obesity, and Metabolism found that both diets were beneficial for weight loss reduced blood sugar levels. However, participants who followed the high-unsaturated fat diet could more effectively reduce their medications and had more stable blood glucose.

May Encourage Healthy Weight

Research comparing the use of mustard oil and other oils in India revealed that households using primarily mustard oil for meal preparation had lower rates of overweight and obesity. Households that used more refined or other oils had higher rates of obesity.

Allergies

Mustard allergies are more common than you might imagine. If you have a mustard allergy, you will likely experience symptoms if you consume mustard oil.

Those symptoms may include a rash anywhere on the body or a tingling or itchy feeling in the mouth. More severe symptoms may include swelling in the face, throat, and/or mouth, difficulty breathing, severe asthma, abdominal pain, nausea, and vomiting. If you suspect an allergy to mustard or mustard oil, talk with your healthcare provider to get a proper diagnosis and tips for managing symptoms.

Food Storage and Safety

Mustard oil should be kept in an airtight container and stored in a cool, dry place, out of direct sunlight.

How to Prepare

Mustard oil has a higher flash point than other types of oil such as olive oil or even safflower oil. The flashpoint, or smoking point, is the temperature at which an oil begins to smoke fumes.

Because the smoking point of mustard oil is approximately 480°F (or 250°C), it is often used for frying and other high heat cooking techniques. In addition to frying, you can also use mustard oil for sautés, baked treats, meat glazes, and dressings.

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10 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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  4. Ravaut G, Légiot A, Bergeron KF, Mounier C. Monounsaturated fatty acids in obesity-related inflammationInt J Mol Sci. 2021;22(1):330. doi:10.3390/ijms22010330

  5. Schwingshackl L, Hoffmann G. Monounsaturated fatty acids and risk of cardiovascular disease: synopsis of the evidence available from systematic reviews and meta-analyses. Nutrients. 2012;4(12):1989-2007.

  6. U.S. National Library of Medicine. Facts about monounsaturated fats.

  7. Schwingshackl, L., Hoffmann, G. Monounsaturated fatty acids, olive oil and health status: a systematic review and meta-analysis of cohort studiesLipids Health Dis 13, 154 (2014). doi:10.1186/1476-511X-13-154

  8. Tay J, Thompson C, Luscombe-Marsh N, et al. Effects of an energy-restricted low-carbohydrate, high unsaturated fat/low saturated fat diet versus a high-carbohydrate, low-fat diet in type 2 diabetes: a 2-year randomized clinical trialDiabet Obes Metab. 2017;20(4):858-71. doi:10.1111.dom.13164

  9. Chhajed R, Thomas T, Swaminathan S, Kurpad AV, Mani I. Association between mustard oil consumption and BMI in IndiaPublic Health Nutrition. 2021;24(15):4869-4877. doi:10.1017/S1368980020004632

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Additional Reading
  • Mustard Allergy: The Facts. The Anaphylaxis Campaign. December 2014
  • Schwingshackl L, Hoffmann G. Monounsaturated fatty acids, olive oil and health status: a systematic review and meta-analysis of cohort studies. Lipids Health Dis. 2014;13:154. doi: 10.1186/1476-511X-13-154
  • Schwingshackl L, Hoffmann G. Monounsaturated fatty acids and risk of cardiovascular disease:  synopsis of the evidence available from systematic reviews and meta-analyses. Nutrients. 2012;4(12):1989-2007. doi: 10.3390/nu4121989
  • Siri-tarino PW, Chiu S, Bergeron N, Krauss RM. Saturated Fats Versus Polyunsaturated Fats Versus Carbohydrates for Cardiovascular Disease Prevention and Treatment. Annu Rev Nutr. 2015;35:517-43. doi: 10.1146/annurev-nutr-071714-034449