KETO VERDICTYES
Keto-friendly as a spice. Per 100g they’re ~16g net carbs, but typical use is 1 tsp (~2g) ≈ 0.3g net—negligible. Big flavor, tiny carb impact.
Are Mustard Seeds Keto?
Seeds
Keto-friendly as a spice. Per 100g they’re ~16g net carbs, but typical use is 1 tsp (~2g) ≈ 0.3g net—negligible. Big flavor, tiny carb impact.
- Net carbs (100g)15.9g
- Protein (100g)26g
- Fat (100g)36g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
15.9g
Total Carbs
28g
Fiber
12g
Protein
26g
Fat
36g
Calories
508
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Seasoning-size portions (~1 tsp/2g) add ~0.3g net carbs—easy to fit in keto
- High flavor intensity means you use very little
- Primarily fat and protein by calories; no added sugar
- Great for pickling and condiments that keep carbs low
- Grinding releases pungent compounds without adding carbs
- Per-100g carbs are higher, but practical serving sizes are tiny
HEALTH BENEFITS
- Contain glucosinolates/isothiocyanates with antioxidant and anti-inflammatory potential
- Provide selenium and manganese that support antioxidant enzymes
- Source of ALA (omega-3) in small amounts for heart health
- Traditional use supports digestion in pickles and spice blends
- Magnesium and phosphorus contribute to energy metabolism and bone health
- Protein + fiber can aid fullness in the context of recipes
PREPARATION SUGGESTIONS
MUSTARD PASTE
Grind seeds and mix with vinegar, water, and spices to create keto mustard condiment.
PICKLING SPICE
Use whole seeds in pickling brine for pickled vegetables and keto condiments.
SEED CRUST
Toast and grind finely to coat fish or poultry with distinctive, pungent flavor.
CURRY SPICE
Toast seeds and add to Indian-inspired keto curry dishes for authentic flavor.
CABBAGE SLAW
Toast seeds lightly and add to vinegar-based coleslaw dressing.
ANTI-INFLAMMATORY BOOST
Grind and add to soups and stews for health benefits and unique flavor.