Mustard seed can be used as a spice to flavor several dishes. Mustard seed is a primary ingredient in mustard, but the seeds are also sold on their own, typically in ground form. Mustard seeds are low in calories and carbohydrates, so the seeds may be a beneficial addition to your weight loss meal plan. Although mustard seed can be helpful, you still need to consume a reduced-calorie diet to lose weight while eating this food.
Mustard seeds can be good for weight loss because they are low in calories. A 1 tbsp. serving of ground mustard seeds provides just 32 calories, or 1.6 percent of the suggested daily intake of 2,000. This amount of calories is lower than some other condiments and flavoring sauces provide, such as ranch dressing, which contains 75 calories per 1 tbsp. serving.
Mustard seeds are low in carbohydrates, as each 1 tbsp. serving contains 1.8 g of this nutrient. Carbohydrates provide your body with energy, but eating low-carbohydrate foods such as mustard seeds may be beneficial when you want to lose weight. According to research published in the May 2011 issue of "The Physician and Sportsmedicine", carbohydrate-restricted diets can promote more fat and weight loss than diets higher in carbohydrates.
Mustard seed is rich in fat, with 2.3 g in each 1 tbsp. serving. Although this amount is low compared to other, higher-calorie foods, fat provides 64 percent of the calories in mustard seed. While fat provides more calories than carbohydrates and protein, it can aid in dieting, as it induces feelings of fullness.
Nearly half of the carbohydrates in mustard seed come from dietary fiber. Dietary fiber is an important nutrient that supports digestive health and may help you control your cholesterol levels. Additionally, dietary fiber can be helpful for weight loss because, like dietary fat, it makes you feel full.
Mustard seed is not rich in a large number of nutrients, but it does provide calcium. Calcium supports healthy teeth and bones, and it can also aid in weight loss. A study by E. Rodríguez-Rodríguez et al. published in the September 2010 edition of "Annals of Nutrition & Metabolism" found that increased calcium consumption was associated with improved weight loss in overweight and obese women.
- USDA National Nutrient Database: Spices, Mustard Seed, Ground
- LIVESTRONG.COM MyPlate: Calories in Ranch Dressing
- "The Physician and Sportsmedicine"; A Carbohydrate-Restricted Diet During Resistance Training Promotes More Favorable Changes in Body Composition and Markers of Health in Obese Women with and without Inuslin Resistance; R.B. Kreider et al.; May 2011
- MedlinePlus; Dietary Fats; June 2011
- Mayo Clinic; Dietary Fiber: Essential for a Healthy Diet; November 2009
- "Annals of Nutrition & Metabolism"; An Adequate Calcium Intake Could Help Achieve Weight Loss in Overweight/Obese Women Following Hypocaloric Diets; E. Rodriguez-Rodriguez et al.; September 2010