Mustard Oil

Mustard oil, is an oil that is commonly used in Indian cooking. The oil provides a pungent flavor, a unique texture, and a reddish-brown color.

Mustard oil is extracted from black, brown, and white mustard seeds and provides heart-healthy benefits due to its balance of both polyunsaturated and monounsaturated fats. Mustard oil is also believed to provide benefits for the skin and hair.

Mustard Oil Nutrition Facts

The following nutrition information is provided by the USDA for 1 tablespoon of mustard oil.

• Calories: 124
• Fat: 14g
• Sodium: 0mg
• Carbohydrates: 0g
• Fiber: 0g
• Sugars: 0g
• Protein: 0g

The Health Benefits of Mustard

Carbs

Mustard seeds provide carbohydrates in the form of fiber and starch. But there are no carbohydrates in mustard oil.

Fats

There are three different types of fat in mustard oil. There is a small amount of saturated fat in this oil. You’ll also get 3 grams of polyunsaturated fat when consuming a tablespoon of mustard oil. Most of the fat in mustard oil is monounsaturated fat. Monounsaturated fats come primarily from plant sources, like avocado, nuts, or seeds.

Protein

Mustard seeds provide protein. But even though mustard oil comes from mustard seeds, there is no protein in mustard oil.

Vitamins and Minerals

Even though some health and beauty sources report that you’ll get important micronutrients from the product, mustard oil provides no vitamins or minerals, according to USDA data.

Calories

There are 124 calories in 1 tablespoon of mustard oil. All of those calories are from fat.

Health Benefits

When you consume mustard oil, you increase your intake of omega-3 and omega-6 fatty acids, which are both polyunsaturated fats. These fats are essential fats that you must consume in the diet because your body does not produce them. Here are some of the potential health benefits of polyunsaturated fats.

Reduces Risks of Inflammation

The omega-3 fatty acids in mustard oil help reduce blood clotting and inflammation in the body and may help dilate blood vessels and lower blood pressure. The omega-6 in mustard oil helps reduce your risk for heart disease and may also help reduce your risk for cancer.

Diets rich in monounsaturated fats encourage an anti-inflammatory state for your body and reduce the risk of inflammatory diseases such as heart disease and diabetes.

Fitness and Nutrition News

Improves Heart Health

Research has shown that when you replace saturated fat with monounsaturated fat, your risk for cardiovascular events or cardiovascular death is reduced. Monounsaturated fats also can lower your levels of low-density lipoprotein (LDL) cholesterol, which reduces your risk of heart disease.