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 | 26.1 g | 52% |
| Carbohydrate | 28.1 g | 11% |
| Natural sugars | 6.79 g | 8% |
| Fat | 36.2 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 A | 2 µg RAE | <1% |
| Vitamin C | 7.1 mg | 9% |
| Vitamin E | 5.07 mg | 42% |
| Vitamin K | 5.4 µg | 7% |
| 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
Fat and selenium in a tiny seed. Temper in oil until it pops — that’s the flavour. Yellow mustard is a milder sister. The greens are a separate leaf.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Mustard seed (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.