Mustard is a low-calorie condiment that may help you lose weight -- especially if you're substituting it for other high-calorie condiments, such as mayonnaise and salad dressing. But although mustard is low in calories, it's not a magic bullet for weight loss and should be eaten sparingly. Talk to your doctor before changing your diet, particularly if you have allergies or health conditions.
Nutrition Facts
Not all types of mustard are created equally. Yellow mustard and spicy deli mustard are the lowest in calories. Dijon mustard contains 5 calories and 0 g of fat and 0 g of sugar per 1 tsp. serving. Honey mustard is higher in calories, with 20 calories, 0 g of fat and 4 g of sugar per 1 tsp. serving. Keep your portions of mustard small and opt for yellow mustard or spicy deli mustard to cut back on calories. The exact nutritional value depends on the brand of mustard you eat and how much of it you consume.
Calories Burned vs. Consumed
Mustard isn't a magical weight-loss ingredient. Anytime you're burning more calories you consume, creating a calorie deficit in your body, you will lose weight. Whether you eat mustard every day or no mustard at all, the total number of calories you consume and your level of activity are the only factors that affect weight loss. If you substitute mustard for other condiments that are higher in calories, it may help you lose weight. Otherwise, adding mustard to your current diet will not help you reach your weight-loss goals.
When to Substitute Mustard
Spread 1 tbsp. of mustard on sandwiches instead of mayonnaise or salad dressing to add flavor, but keep the calorie count low. One tsp. of mayonnaise contains 33 calories and 3.6 g of fat, while 1 tsp. of blue cheese dressing contains 27 calories and 3.3 g of fat. Substituting spicy mustard or yellow mustard for mayo or blue cheese dressing will cut these calories out of your diet, helping you consume a lower calorie total every day.
Watch Your Sodium
Although spicy mustard and yellow mustard may be low in calories and fat, they are high in sodium. Keep your sodium level under 2,300 mg of sodium per day -- or under 1,500 mg per day if you have high blood pressure, chronic kidney disease, diabetes, you're African-American, or if your doctor recommends it, MayoClinic.com advises. Depending on the brand and type of mustard you use, it may contain 30 to 120 mg of sodium per serving.
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