How Many Calories in Mustard? Nutrition Facts & Macros

One teaspoon of yellow mustard (5 g) has just 3 calories. A tablespoon (15 g) has 9 calories. Per 100 g, prepared yellow mustard contains 60 kcal — making it one of the lowest-calorie condiments. For comparison, ketchup has 101 kcal, mayonnaise 680 kcal, and ranch dressing around 430 kcal per 100 g. Mustard is essentially calorie-free at typical serving sizes.

Yes — mustard is excellent for keto. Per 100 g it has 5.83 g total carbs minus 4.0 g fiber = only about 1.83 g net carbs. A teaspoon (5 g) has less than 0.1 g net carbs — essentially zero. It also has no sugar to speak of (0.92 g per 100 g). Mustard is one of the safest condiments on keto, unlike ketchup which has 21 g of sugar per 100 g.

Mustard wins by a wide margin for most diets. Per 100 g: mustard has 60 kcal and 0.92 g sugar, while ketchup has 101 kcal and 21 g sugar — that is 23 times more sugar. Mustard also provides 3.74 g protein and 4.0 g fiber (from mustard seeds), while ketchup has virtually none of either. The only downside of mustard is higher sodium (1 104 mg vs 907 mg per 100 g), but at typical serving sizes (5 g), this is only 55 mg.

Per 100 g, yellow mustard contains 1 104 mg of sodium — about 46% of the daily recommended value. However, a typical serving is just 5 g (one teaspoon), which provides only 55 mg of sodium — roughly 2% of the daily limit. At normal portions, mustard is not a significant sodium source. If you are watching sodium, be mindful of tablespoon-sized portions or more.

The main types are: yellow/American mustard (mildest, 60 kcal per 100 g — the default in this article), Dijon mustard (smoother, slightly sharper, about 66 kcal per 100 g with slightly more fat), whole grain mustard (visible seeds, similar calories to yellow, more texture), and hot/English mustard (strongest flavor, similar nutrition). All types are low-calorie condiments. The key nutritional differences are minor — the biggest factor is added ingredients like honey in honey mustard (which adds significant sugar and calories).

Mustard is one of the best condiments for weight loss. At just 3 kcal per teaspoon, it adds almost no calories while providing real flavor. Compare that to mayonnaise (94 kcal per tablespoon) or ranch dressing (73 kcal per tablespoon). Mustard seeds also contain compounds that may slightly increase metabolic rate, though the effect is modest at typical serving sizes. The biggest advantage is replacing high-calorie condiments like mayo — switching from 1 tablespoon of mayo to mustard saves about 85 calories.