Is Whole Grain Mustard Keto?

Mayo & Mustard
Whole Grain Mustard sticker illustration
KETO VERDICTYES

Whole grain mustard is *excellent for keto with only ~1.8g net carbs per 100g*. Its textured mustard seeds deliver big, tangy flavor for minimal carbs—ideal for lifting meats, salads, and sauces without nudging you out of ketosis.

Whole grain mustard is *excellent for keto with only ~1.8g net carbs per 100g*. Its textured mustard seeds deliver big, tangy flavor for minimal carbs—ideal for lifting meats, salads, and sauces without nudging you out of ketosis.

  • Net carbs (100g)1.8g
  • Protein (100g)3.5g
  • Fat (100g)6.5g
  • Keto verdictKeto-friendly

NUTRITION FACTS

Per 100g (raw)

Net Carbs
1.8g
Total Carbs
3g
Fiber
1.5g
Protein
3.5g
Fat
6.5g
Calories
85

Source: USDA FoodData Central

WHY IT'S KETO-FRIENDLY

  • Very low net carbs (~1.8g/100g); typical servings are small (1–2 tsp)
  • Minimal glycemic impact: unlikely to affect blood glucose or ketosis
  • Whole mustard seeds add a touch of fiber with big flavor
  • Versatile: whisk into dressings, glazes, and sauces or use as a condiment
  • Pairs perfectly with high-fat foods to balance keto macros
  • Mustard seeds provide polyphenols and trace minerals

HEALTH BENEFITS

  • Contains antioxidants (polyphenols) that may help counter oxidative stress
  • Provides trace selenium which supports antioxidant defenses
  • Naturally low sugar and low carb for metabolic-friendly seasoning
  • Acidity and spice can stimulate appetite and digestive secretions
  • Small amount of fiber from whole seeds may support gut health
  • Lower-calorie flavor booster compared with many sauces

PREPARATION SUGGESTIONS

WHOLE GRAIN MUSTARD SAUCE

Whisk with *mayonnaise* and herbs for a creamy, tangy sauce for burgers, pork, or roasted chicken.

KETO SALAD DRESSING

Combine 2 tbsp whole grain mustard with *olive oil*, apple cider vinegar, minced garlic, salt, and pepper for a sharp vinaigrette.

MUSTARD MARINADE

Stir together mustard, *olive oil*, Worcestershire sauce, and garlic; marinate beef or pork before roasting or grilling.

DEVILED EGGS TOPPING

Blend with mayo and paprika for a classic deviled egg filling; add a few whole seeds on top for texture.

CONDIMENT SPREAD

Spread directly on *keto bread*, cold cuts, or serve as a dip with cheese and cured meats.

MUSTARD BUTTER

Mix with softened *butter* and herbs to make a compound butter; melt over steak or salmon.

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