Mustard Seeds 101: Nutrition, Benefits, How To Use, Buy, Store | Mustard Seed: A Complete Guide

What are Mustard Seeds

Mustard seeds are tiny little seeds that come from the mustard plant, which belongs to the Brassicaceae family—yep, the same family as cabbage and broccoli. These seeds are really small, but they pack a lot of flavor. When you look at them, they can be yellow, brown, or even black, depending on the type. Yellow mustard seeds, the most common ones we see in food, have a mild, slightly tangy taste. Brown and black ones, though, are a bit spicier. Mustard seeds are used in cooking all over the world, from Indian curries to Southern barbecue sauce in the U.S. They can be used whole, crushed, or ground into mustard powder. When you heat them up, they release an oil that adds a bit of sharpness. Honestly, mustard seeds are one of those spices that can totally change the taste of a dish, even if you just toss in a little bit. They’re great in pickles, sauces, or even roasted for a more nutty flavor.

Other Names of Mustard Seeds

Here are some other names for mustard seeds, and each one has its own little story behind it:

1. Rai – This is what mustard seeds are called in India, and it’s used often in Indian cooking. You’ll find it in everything from curries to pickles.
2. Sarson – This is the name for mustard seeds in Hindi and some other Indian languages. It’s also the name of the mustard plant itself.
3. Black Mustard Seeds – These are the dark-colored version of the seeds, known for their strong, spicy taste. Sometimes, they’re just called “black mustard.”
4. Yellow Mustard Seeds – These are the most common type, and they’re the ones you probably know from hot dogs or burgers. It’s also the mildest version.
5. Brown Mustard Seeds – A step up in heat from yellow ones, these are commonly used in spicy recipes. They’re sometimes called “Brassica juncea” in the scientific world.
6. Kalonji (Black Cumin) – This can be a little confusing, but kalonji is sometimes mistaken for black mustard seeds in certain recipes, especially in Indian cuisine. However, they’re technically a different spice but look a bit similar.
7. Mustard Grain – When they’re just referred to as “grain,” it’s usually in more technical or culinary contexts. It’s just another way of talking about mustard seeds.

Each of these names might pop up depending on where you are, but no matter what you call them, they all bring that signature tangy and spicy kick to food.

Nutritional Value of Mustard Seeds

Here is a basic nutritional profile for mustard seeds per 100 grams:

Nutrient	Amount
Calories	508 kcal
Protein	26.08 g
Total Fat	36.24 g
Saturated Fat	2.680 g
Monounsaturated Fat	21.021 g
Polyunsaturated Fat	12.677 g
Cholesterol	0 mg
Carbohydrates	28.09 g
Dietary Fiber	12.2 g
Sugars	6.75 g
Calcium	266 mg
Iron	9.21 mg
Magnesium	370 mg
Phosphorus	828 mg
Potassium	738 mg
Sodium	9 mg
Zinc	6.08 mg
Vitamin C	7.1 mg
Thiamine (B1)	0.805 mg
Riboflavin (B2)	0.260 mg
Niacin (B3)	4.733 mg
Vitamin B6	0.737 mg
Folate (B9)	162 µg
Vitamin E	19.82 mg
Vitamin K	5.4 µg

Benefits of Mustard Seeds

Mustard seeds aren’t just great for adding flavor to your food—they’ve got some pretty awesome health benefits too. Here are a few that might surprise you:

1. Boosts Digestion – Mustard seeds are known for helping with digestion. They can stimulate the production of bile in your stomach, which helps break down food better. If you’ve ever had a heavy meal and felt a bit sluggish, mustard seeds could help speed things up a bit.
2. Good for Heart Health – These seeds are packed with omega-3 fatty acids, which are great for keeping your heart healthy. They help lower bad cholesterol and improve blood circulation, reducing the risk of heart disease.
3. Anti-inflammatory Properties – Mustard seeds are believed to have anti-inflammatory benefits. If you’re dealing with joint pain or arthritis, using mustard seeds in your diet could help ease some of that discomfort over time.
4. Rich in Antioxidants – Mustard seeds are full of antioxidants that help protect your body from harmful free radicals. This can reduce the risk of chronic diseases like cancer, and help your body stay strong and healthy.
5. Promotes Healthy Skin – They’ve got vitamins and minerals that can benefit your skin too. Some people even make mustard seed paste to help with skin issues like acne or to improve skin texture.
6. Helps with Weight Loss – Because mustard seeds can boost your metabolism, they might help with weight loss. They make your body burn calories a bit faster, which can be helpful if you’re trying to shed some pounds.
7. Rich in Nutrients – These little seeds have a ton of vitamins and minerals, like magnesium, calcium, and iron. They’re good for your bones, muscles, and overall well-being.

Varieties of Mustard Seeds

There are a few different types of mustard seeds, and each variety has its own distinct flavor and use in cooking. Here’s a breakdown of the most common ones:

1. Yellow Mustard Seeds – These are the ones you probably know best. They’re the mildest and have a slightly tangy, almost sweet flavor. You usually find these in yellow mustard condiments, like the stuff you put on hot dogs. They’re great for pickling or adding to sauces if you want a gentle spice.
2. Brown Mustard Seeds – These are a bit spicier than yellow seeds. They’re commonly used in Indian cooking and have a deeper, more intense heat. You’ll often find them in curries or pickles where you need more kick. They also work well when roasted or ground up into mustard powder.
3. Black Mustard Seeds – These are the spiciest of the bunch, with a sharp, pungent taste. Black mustard seeds are used a lot in Southern and Eastern European cuisines, but they’re also popular in Indian dishes. When you cook them, they release a smoky, nutty flavor. If you’re up for some real heat, these are the ones to go for.
4. White Mustard Seeds – Not as common as the others, but still worth mentioning. White mustard seeds are a bit milder than the black ones, but they still have some heat. They’re mostly used for making mustard powder, and you’ll often see them in spicy mustards or mustard seed blends.
5. Brown or Yellow Mustard Seed Blend – Sometimes, a mix of both yellow and brown mustard seeds is used to balance the flavor. This is often seen in mustard powders or in recipes where a balanced heat is needed.

Each type of mustard seed can change the whole flavor of a dish, so knowing which one to use can really bring out the best in your cooking.

What Do Mustard Seeds Taste Like

Mustard seeds have a pretty unique taste that changes depending on the type. When you first taste them, they can feel a little bitter, but as you chew, they release a spicy kick that can range from mild to pretty intense. Yellow mustard seeds, the most common, are the mildest and have a slightly tangy flavor—kind of like a soft, sharp heat. Brown and black mustard seeds, on the other hand, are a lot spicier. They can be almost fiery, giving dishes a punchy, warm kick. When you toast or heat them, the flavor softens a bit, but that spicy zing is still there, and sometimes it takes on a nutty, almost smoky undertone. The taste of mustard seeds isn’t something you’d usually eat on their own, but when they’re added to a recipe, they really bring a rich, earthy spice that can make everything pop, like in pickles, sauces, or curries.

How To Use Mustard Seeds

Using mustard seeds is actually pretty simple, and there are lots of ways to bring their spicy, tangy flavor into your cooking. Here are a few ways to use them:

1. Toasting – One of the easiest ways to use mustard seeds is by toasting them in a dry pan. When you heat them up, they release a nutty, smoky flavor and their spicy kick softens a bit. Just keep an eye on them because they can burn quickly. Toasted mustard seeds are great for sprinkling on salads, adding to curries, or mixing into dressings.
2. In Pickles – Mustard seeds are commonly used in pickling. They add a nice tangy punch to the brine and work really well with cucumbers, carrots, and other veggies. You can just toss a few into your jar of pickles for extra flavor, or use them in the brine to really let the flavor shine.
3. Mustard Oil – You can also make mustard oil by pressing the seeds, and it’s commonly used in Indian cooking. The oil has a strong, sharp flavor and works well for frying or seasoning dishes like potatoes or lentils. It’s also great for sautéing your vegetables or as a base for sauces.
4. Grinding into Powder – If you want a more intense mustard flavor, you can grind the seeds into mustard powder. You can use this powder in sauces, marinades, and even dry rubs for meat. It gives the food a sharp bite that’s not as overwhelming as whole seeds.
5. Tempering – This is a big one in Indian cooking. You heat up oil in a pan, toss in some mustard seeds, and let them pop. Once they start popping, you can add them to dishes like curries, soups, or lentil dal. It’s a great way to add flavor and aroma at the start of your cooking.
6. In Sauces – Mustard seeds can be ground into a paste and added to sauces, especially in Mediterranean or Indian dishes. They bring a unique heat that can really elevate the flavor of your sauces, especially ones with tomatoes, cream, or yogurt.
7. Sprinkling on Roasted Vegetables – You can sprinkle mustard seeds on roasted veggies like potatoes, carrots, or cauliflower. The heat from roasting helps bring out their flavor, and they add a nice contrast to the sweetness of the veggies.

Using mustard seeds is all about experimenting and finding what works for your taste buds, but once you get the hang of it, you’ll probably find yourself reaching for them often.

Substitute for Mustard Seeds

If you’re out of mustard seeds or just looking for something a bit different, there are some good substitutes that can still bring that spice and tang to your dish. Here’s a list of some options:

1. Ground Mustard Powder – If you have mustard powder (also called mustard flour), it’s probably the easiest swap. Just use about half the amount of powder as you would whole seeds. The flavor is similar, but without the crunchy texture of the seeds. It works well in sauces, dressings, or when making mustard-based dishes.
2. Cumin Seeds – Cumin has a warm, earthy flavor that’s a little different but still works as a substitute. It’s not as sharp as mustard, but it can add some depth to curries and other dishes where mustard seeds are used.
3. Fennel Seeds – Fennel seeds are sweet and slightly licorice-like, but they can work as a substitute if you’re looking for something a bit milder. They’re great in Indian dishes and can help balance out spicier ingredients.
4. Caraway Seeds – Caraway seeds have a slightly peppery and earthy taste, kind of like a mix between cumin and fennel. They can be a good alternative in pickles, rye bread recipes, or in some savory dishes that use mustard seeds.
5. Celery Seeds – These are a good substitute in recipes like pickles, salad dressings, or when you want a mild, slightly bitter flavor. They don’t have the same heat as mustard seeds, but they still bring some brightness to the dish.
6. Nigella Seeds (Black Cumin) – Nigella seeds look a bit like black mustard seeds and can be used in a similar way. They’re not as spicy but offer a slightly bitter, nutty flavor, and are great in curries or sprinkled on breads.
7. Horseradish Powder – This one can add some heat and tang, though it’s a bit more intense than mustard seeds. You’ll want to use this carefully, as it can quickly overpower a dish. It works well in sauces and mustard-based recipes.
8. Wasabi Powder – If you’re in a pinch and need something with some serious heat, wasabi powder can bring that sharp bite you’d get from mustard seeds. Just use a very small amount, as it’s much spicier.

Each substitute will change the final flavor of your dish a little, but they can all help keep things flavorful when you don’t have mustard seeds on hand!

Where to Buy Mustard Seeds

If you’re looking to buy mustard seeds, there are several places where you can find them, whether you prefer shopping in person or online. Here’s where to start:

1. Local Grocery Stores – Most big grocery stores will have mustard seeds in their spice section. You’ll usually find yellow mustard seeds here, but sometimes they might carry brown or black mustard seeds too. If they don’t have them in the spice aisle, check near the dried beans or international foods section.
2. Health Food Stores – Stores like Whole Foods or other health food markets often carry a wider variety of spices, including mustard seeds. These places might even have organic versions, which could be a great option if you’re looking for something a bit more natural.
3. Indian or International Markets – For a broader range of mustard seeds, try an Indian or international grocery store. These places usually carry brown or black mustard seeds, which are popular in Indian cooking. You might even find them in bulk, which can be handy if you cook with mustard seeds often.
4. Farmers’ Markets – If you live in a place where farmers’ markets are popular, check them out. Sometimes you can find local spice sellers or organic farmers who grow their own mustard seeds. It’s also a great way to support small, local businesses.
5. Online Retailers – If you prefer shopping online, Amazon and other specialty food stores like Spice Jungle or Penzeys Spices will have mustard seeds in a variety of types. You can find brown, black, yellow, and even organic versions. Buying in bulk is also an option if you use them often.
6. Bulk Food Stores – If you have a local bulk food store, they may carry mustard seeds. This is a great option if you want to buy a small or large amount without paying for packaging. Plus, it’s usually cheaper if you buy in bulk.
7. Specialty Spice Shops – Look for specialty spice shops, whether online or in your area. These stores focus on spices and often carry a wide variety of mustard seeds and other hard-to-find spices. Plus, you’ll usually get them in fresher or more unique blends.

Whether you prefer to browse the shelves in person or order online, mustard seeds are pretty easy to find.

How To Store Mustard Seeds

Storing mustard seeds properly is key to keeping their flavor and freshness for a longer time. If you’re planning to keep them around for a while, here’s how to store them the right way:

1. Airtight Container

Mustard seeds can easily absorb moisture from the air, which can cause them to spoil or lose their strong, spicy flavor. To prevent this, always store them in airtight containers. Glass jars with tight lids, plastic containers with seals, or even vacuum-sealed bags are great options. The goal is to keep air and moisture out, so the seeds stay dry and fresh. If you’re using a container with a lid, make sure it fits snugly, as even a small gap can let air in.

2. Cool and Dark Storage

Mustard seeds should be stored in a cool, dark place, away from heat and light. Heat can cause them to degrade faster, and light can make their natural oils break down, which will dull the flavor. The pantry or a kitchen cupboard is a good spot, but try to avoid storing them near the stove, oven, or windows where sunlight can reach them. Also, avoid humid areas—like near the sink or dishwasher—since excess moisture can lead to mold or even sprouting in the seeds. An ideal temperature is somewhere between 50–70°F (10–21°C).

3. Avoid Refrigeration (Unless Necessary)

You might be tempted to store them in the fridge, but it’s actually not the best option for mustard seeds. The fridge is usually too humid, and the condensation from frequent opening and closing can introduce moisture into the container, which is the enemy of fresh mustard seeds. Unless you live in a particularly hot and humid area where the pantry might get too warm, it’s better to leave mustard seeds at room temperature in a dry place.

4. Use Within 1–2 Years

While mustard seeds have a long shelf life, they’re best used within 1 to 2 years for maximum flavor. Over time, even in perfect storage conditions, they can lose their pungency and heat. After a couple of years, they may not have the same kick in your dishes. If you’re not using them often, try buying smaller amounts or labeling your jars with a purchase or expiration date so you can rotate your stock. Fresh mustard seeds should still have a strong, spicy aroma and vibrant flavor, so keep an eye on how long you’ve had them.

5. Labeling and Organizing

If you have different varieties of mustard seeds, like yellow, brown, or black, it’s helpful to label your containers. You can use masking tape or stickers to note the type of seeds and when you bought them. This makes it easier to use the oldest seeds first, preventing any from going to waste. Plus, if you’re like me and love experimenting with different flavors, it’ll help you keep track of what you have on hand.

6. Check for Freshness

Before you use mustard seeds that have been stored for a while, take a moment to check them. Give them a smell—fresh mustard seeds should have a slightly peppery, mustardy aroma. If they’ve lost their scent or if they smell musty or rancid, it’s time to replace them. If the seeds look discolored, shriveled, or if they feel soft or damp, that’s another sign they’ve gone bad. If they’re still in good condition, though, they should add that characteristic heat and spice to your dishes.

7. Freezing for Extra Longevity

If you really want to extend the life of your mustard seeds, you could freeze them. Freezing helps lock in their freshness and preserves their flavor, especially if you’ve bought them in bulk. Just make sure they’re in an airtight container or vacuum-sealed bag before freezing to avoid freezer burn or moisture exposure. When you need to use them, just let them come to room temperature before using—don’t freeze and thaw them repeatedly, as that can affect their flavor and texture.

By following these storage tips, you can make sure your mustard seeds stay fresh, flavorful, and ready to spice up your dishes whenever you need them.

Frequently Asked Questions (FAQs) About Mustard Seeds