Mustard Seeds Calories & Nutrition (राई)

Mustard Seeds has 25 calories per 1 tsp (500 kcal per 100 g)

Dry Fruits & Nuts Health Rating: 5/10 Best time: Any time
25 kcal

Mustard Seeds Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Mustard Seeds broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
1 tsp standard 5 g 25 kcal 1 g 0.8 g 2 g
1 tbsp 15 g 75 kcal 3 g 2.4 g 6 g
100 g 100 g 500 kcal 20 g 16 g 40 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Mustard Seeds to your thali See the total calories of your whole meal.
Nutrition Facts — Mustard Seeds (per 1 tsp)
Nutrient Per serving Per 100 g % DV*
Calories 25 kcal 500 kcal 1%
Protein 1 g 20 g 2%
Carbohydrates 0.8 g 16 g 0%
Fat 2 g 40 g 3%
Fiber 0.7 g 14 g 3%
Sugar 0.3 g 6 g 1%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 1 g · 16%
Carbs 0.8 g · 13%
Fat 2 g · 71%
Burn it off

Minutes of activity to burn 25 kcal (70 kg adult):

Brisk walking 5 min
Cycling 4 min
Running 3 min
Yoga 7 min

Is Mustard Seeds good for weight loss?

Best kept occasional

Mustard Seeds carries roughly 500 kcal per 100 g, which is on the very high side for an everyday Indian food. It also delivers about 20 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. The fibre content (around 14 g per 100 g) slows digestion and steadies appetite between meals. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Is Mustard Seeds good for muscle gain?

Strong protein source

Mustard Seeds provides about 20 g of protein per 100 g, which counts as high for Indian foods. That works out to roughly 4 g of protein per 100 kcal, so it is a reasonable way to hit a protein target. If you are training for size, aim for 1.6–2.2 g of protein per kg of bodyweight per day and spread it across 4–5 meals.

Health tips for eating Mustard Seeds

Nuts and dry fruits are calorie-dense — a small handful (about 30 g) a day is a sensible portion. Choose plain, unsalted versions over fried or sugar-coated ones.

About Mustard Seeds

Small seeds used in almost every South and East Indian tempering.

Frequently asked questions about Mustard Seeds

1 tsp mustard seeds (5 g) contains approximately 25 calories, along with 1 g protein, 0.8 g carbohydrates and 2 g fat.

1 tsp mustard seeds (5 g) mein lagbhag 25 calorie aur 1 g protein hota hai. Isme 0.8 g carbs aur 2 g fat bhi hota hai.

1 छोटा चम्मच राई (5 ग्राम) में लगभग 25 कैलोरी और 1 ग्राम प्रोटीन होता है। इसमें 0.8 ग्राम कार्बोहाइड्रेट और 2 ग्राम फैट भी होता है।

100 g of Mustard Seeds contains about 500 calories, 20 g protein, 16 g carbs and 40 g fat.

Best kept occasional. Mustard Seeds carries roughly 500 kcal per 100 g, which is on the very high side for an everyday Indian food. It also delivers about 20 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. The fibre content (around 14 g per 100 g) slows digestion and steadies appetite between meals. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Mustard Seeds contains about 20 g of protein per 100 g, which is considered high for Indian foods.

Mustard Seeds provides roughly 16 g of carbohydrates and 6 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Mustard Seeds is best eaten at any time.

For a 70 kg adult, burning the roughly 25 calories in 1 tsp mustard seeds takes brisk walking for about 5 minutes, or cycling for about 4 minutes, or running for about 3 minutes, or yoga for about 7 minutes.

Compare Mustard Seeds with other foods

Mustard Seeds vs Dates Mustard Seeds vs Pistachios Mustard Seeds vs Almonds Mustard Seeds vs Chuhara Mustard Seeds vs Dried Apricot

Similar foods in Dry Fruits & Nuts

Dates (Khajoor)

50 kcal

Pistachios (Pista)

162 kcal

Almonds (Badam)

73 kcal

Chuhara (Dry Dates)

51 kcal

Dried Apricot

95 kcal

Dry Coconut (Copra)

62 kcal

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.