Many people following a ketogenic or low-carb diet wonder if they can still enjoy yellow mustard. The good news is that traditional yellow mustard is generally keto-friendly and can be included as part of a well-formulated low-carb or ketogenic eating plan.
What is Yellow Mustard?
Yellow mustard is a popular condiment made from mustard seeds, vinegar, water, turmeric, and other spices. It has a distinctive bright yellow color and tangy flavor. There are different styles of yellow mustard including American yellow mustard, Dijon mustard, and honey mustard.
Here are some key nutrition facts about yellow mustard (values are for 1 tablespoon or 15ml):
- Calories: 15
- Fat: 0g
- Carbs: 1g
- Fiber: 0g
- Net carbs: 1g
- Protein: 0g
As you can see, yellow mustard is very low in calories, fat, carbs, and protein. The main macronutrient in mustard is carbs from naturally occurring sugars. The total carb count is 1g per tablespoon, all of which counts as net carbs since mustard contains no fiber.
Why is Yellow Mustard Keto-Friendly?
Here are a few reasons why traditional yellow mustard can fit into a keto diet:
- Very low in carbs – Yellow mustard contains just 1g net carbs per tablespoon, a tiny amount.
- Low calorie – With just 15 calories per tablespoon, yellow mustard is an ultra low-calorie condiment.
- No sugar added – Traditional yellow mustard does not contain added sugars.
- Easy to fit into macros – The small amount of carbs and calories in mustard makes it easy to incorporate into keto macro targets.
- Adds flavor – Mustard can help add tangy, zesty flavor to keto-friendly foods like eggs, meat, fish, and vegetables.
Thanks to its low carb and calorie counts, yellow mustard is an excellent way to add flavor to meals and snacks without worrying about kicking you out of ketosis.
Keto Yellow Mustard Nutrition
Here is a more detailed look at the nutrition breakdown for 1 tablespoon (15ml) of yellow mustard:
Macros
- Total Carbs: 1g
- Fiber: 0g
- Net Carbs: 1g
- Protein: 0g
- Fat: 0g
Vitamins & Minerals
- Sodium: 150mg
- Potassium: 24mg
- Calcium: 1mg
- Iron: 0.09mg
- Vitamin C: 0.4mg
- Vitamin A: 16IU
As shown above, yellow mustard provides trace amounts of some vitamins and minerals like vitamin C, potassium, calcium and iron. However, it is not a significant source of any particular nutrient.
Other Compounds
In addition to basic vitamins and minerals, yellow mustard contains beneficial plant compounds including:
- Glucosinolates – Antioxidants that may have anti-inflammatory effects
- Turmeric – Adds color and provides the antioxidant curcumin
- Sarrisin – A bitter compound that gives mustard its distinctive tang
These natural plant compounds give yellow mustard its unique nutrient profile.
Keto Yellow Mustard Brands
There are many brands and varieties of yellow mustard that can fit into a keto diet. Some popular options include:
French’s Classic Yellow Mustard
- 1g net carbs per teaspoon
- No sugar added
- Classic American yellow mustard
- Bold, tangy flavor
Grey Poupon Classic Dijon Mustard
- 1g net carbs per teaspoon
- Made with white wine
- Slightly spicy
- Smooth texture
Gulden’s Spicy Brown Mustard
- 1g net carbs per teaspoon
- Blend of yellow and brown mustard seeds
- Robust, spicy flavor
- Coarse texture
When shopping for yellow mustard, read labels and select brands without added sugars or other carb-laden ingredients. Steer clear of honey mustard and other flavored mustards.
Is Dijon Mustard Keto-Friendly?
Dijon mustard is a style of yellow mustard originally from Dijon, France. It has a smooth, creamy texture and robust flavor.
Here is the nutrition profile for 1 tablespoon (15ml) of Dijon mustard:
- Calories: 15
- Fat: 0g
- Carbs: 1g
- Fiber: 0g
- Net carbs: 1g
- Protein: 0g
As you can see, Dijon mustard has the same carb content as regular yellow mustard, making it a keto-friendly choice. Some brands add a touch of white wine or vinegar, enhancing the flavor without adding any carbs.
Popular Dijon mustard brands like Grey Poupon and Maille are suitable for keto. Just check the label to confirm no sugars have been added.
Is Honey Mustard Keto-Friendly?
Honey mustard is mustard blended with honey for a sweet-tart flavor. Unfortunately, honey mustard is much higher in carbs and sugar than plain yellow mustard and should be limited on keto.
Here are the nutrition stats for 1 tablespoon (15ml) of honey mustard:
- Calories: 45-60
- Fat: 0g
- Carbs: 9-12g
- Fiber: 0g
- Net carbs: 9-12g
- Protein: 0g
The added honey significantly increases the carb count compared to plain mustard. Most experts recommend avoiding honey mustard if following a keto diet.
If you really want to incorporate honey mustard, limit it to 1 teaspoon per serving and account for 10g net carbs in your daily totals.
How Much Yellow Mustard Can You Have on Keto?
One of the advantages of yellow mustard is that small amounts provide a lot of flavor. Here are some general guidelines on how much mustard can be included on a keto diet:
- 1-2 tablespoons (15-30ml) per day – This is a reasonable amount that should fit into 20-50g daily net carbs.
- 1 tablespoon (15ml) per meal – Having mustard with multiple meals is fine.
- Up to 1/4 cup (60ml) occasionally – Larger amounts can work now and then if it fits your macros.
To summarize, 1-2 tablespoons of yellow mustard per day is considered keto-friendly. Larger amounts could potentially be included less frequently if they align with your nutritional needs and ketogenic targets.
Tips for Adding Yellow Mustard on Keto
Here are some tips for incorporating yellow mustard into a ketogenic diet:
- Use it as a sandwich spread or dip for keto-approved breads/wraps.
- Add it to dressings and sauces like mayo, vinaigrettes and aioli.
- Mix it with avocado to make keto egg salad.
- Brush it on keto meatloaf or other baked dishes before cooking.
- Use it as a dip for raw veggies like zucchini rounds or celery sticks.
- Mix with Greek yogurt for a quick veggie dip.
- Thin it out to make a spicy salad dressing.
- Use as a finishing drizzle over cooked meats like chicken, pork and beef.
Yellow mustard can be an excellent low-carb flavor booster for all types of keto recipes.
Risks and Precautions with Mustard on Keto
Here are a few precautions to keep in mind when adding mustard to a ketogenic diet:
- Check carb counts – Be sure to check labels for added sugars in flavored mustards.
- Measure portions – Stick to small measured amounts to account for the carbs.
- Count carbs – Include mustard carbs in your daily keto macronutrient targets.
- May trigger GI issues – Mustard is a common heartburn trigger, so avoid if you have reflux issues.
- Allergies – Some people are allergic to mustard and should avoid.
As long as you account for the carbs and control portions, yellow mustard can be included safely on a well-formulated ketogenic diet for most people.
Common Questions about Mustard on Keto
Will a little bit of mustard kick me out of ketosis?
It’s very unlikely that a small amount of mustard would kick you out of ketosis. One tablespoon of yellow mustard contains just 1g net carb. This tiny amount of carbs will not disrupt ketosis for most people.
Is stone ground mustard keto-friendly?
Stone ground mustard is made by grinding whole mustard seeds into a thick, coarse-textured condiment. Since it does not contain added sugars, stone ground mustard can be included on a keto diet, in moderation. Each tablespoon has around 1g net carb.
Can you use mustard instead of eggs when baking?
Some recipes use mustard as an egg substitute in baking for binding purposes. However, this may not work as well for keto baking recipes that rely on eggs for structure. Eggs are a better choice for most keto baked goods.
Will eating too much mustard prevent ketosis?
It’s unlikely that mustard alone would bump you out of ketosis. However, consuming very large amounts may contribute too many carbs from the natural sugars in mustard. As long as you stick to recommended portions of 1-2 tablespoons per day, mustard shouldn’t interfere with ketosis.
Is mustard seed keto friendly?
Mustard seeds are very low in carbs and can generally be included in a keto diet. Each teaspoon of yellow mustard seeds contains around 0.5g net carbs. Use mustard seeds to add flavor to dishes or make your own homemade mustard.
The Bottom Line
Yellow mustard can be part of a well-formulated ketogenic diet. Thanks to its low calorie and carb count per serving, it can be used to add a burst of flavor without worrying about interfering with ketosis. Two tablespoons or less per day is considered a keto-friendly amount. Opt for traditional yellow mustard without added sugars. Avoid honey mustard and other high-carb flavored mustards. With its tangy, zesty kick, yellow mustard is a versatile low-carb option for keto dieters.
