Edible parts
Spice as sold
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 2125 kJ / 508 kcal | 25% |
| Protein | 26.08 g | 52% |
| Carbohydrate | 28.09 g | 11% |
| Natural sugars | 6.79 g | 8% |
| Fat | 36.24 g | 52% |
| Saturated fat | 1.99 g | 10% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 12.2 g |
| Monounsaturated fat | 22.52 g |
| Polyunsaturated fat | 10.09 g |
| Omega-3 (ALA) | 3.79 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin C | 7.1 mg | 9% |
| Folate | 162 µg | 81% |
| Thiamin (B1) | 0.81 mg | 73% |
| Riboflavin (B2) | 0.26 mg | 19% |
| Niacin (B3) | 4.73 mg | 30% |
| Pantothenic acid (B5) | 0.81 mg | 14% |
| Vitamin B6 | 0.4 mg | 29% |
| Choline | 123 mg | — |
| Calcium | 266 mg | 33% |
| Iron | 9.21 mg | 66% |
| Magnesium | 370 mg | 99% |
| Potassium | 738 mg | 37% |
| Zinc | 6.08 mg | 61% |
| Copper | 0.65 mg | 65% |
| Manganese | 2.45 mg | 122% |
| Phosphorus | 828 mg | 118% |
| Selenium | 208 µg | 378% |
| Sodium | 13 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Spices, mustard seed, ground (USDA FDC SR Legacy 170929). Nutrients the row does not report are left blank.
Prep notes
Ground mustard seed, no vinegar yet. Heat blooms with water. Selenium like the whole seed. Colman’s is this, plus a little turmeric for colour.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Mustard powder (Brassica juncea) is listed in Thrive’s plant atlas under spice. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Spice as sold.