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Mustard Oil Nutrition Facts: An In-Depth Look

Understanding Mustard Oil

Mustard oil also referred to as 'Sarson ka tel' in various parts of India, is extracted from the seeds of the mustard plant. This oil is distinguished by its strong flavour and pungent aroma, making it a favourite in various culinary traditions. Beyond its use in cooking, mustard oil is also known for its potential health benefits.

Mustard Oil Nutrition
Mustard Oil Nutrition

Nutritional Content of Mustard Oil

The nutritional value of mustard oil is defined by its composition. 100 grams of mustard oil typically contains:

  • Energy: 900kcal

  • Fat: 100g

  • Trans Fat: 0

  • Saturated Fatty acid: 6 grams

  • Monounsaturated Fats - 67 grams

  • Polyunsaturated Fats- 27 grams

  • Cholesterol - 0 mg

  • Vitamin E - 40 mg

  • Sodium: 0mg

  • Carbohydrates: 0g

  • Protein: 0g

Fatty Acid Composition

Mustard oil has a unique composition of fatty acids, including monounsaturated and polyunsaturated fats with a substantial amount of omega-3 fatty acids. These fats are known for their beneficial properties, particularly in promoting heart health and regulating cholesterol levels. The oil's unique blend of fatty acids contributes to its nutritional value.

  1. Monounsaturated Fats: These fats are associated with raising HDL or "good" cholesterol. A higher HDL to LDL cholesterol ratio is linked to a reduced risk of heart disease.

  2. Polyunsaturated Fats: Mustard oil contains polyunsaturated fats, which not only reduce LDL or “bad” cholesterol but also increase HDL or "good" cholesterol. Polyunsaturated fats also have anti-inflammatory properties, which can be beneficial for overall heart health. Chronic inflammation is linked to various heart conditions, so reducing inflammation in your body can help protect your heart.

  3. Omega 3 and 6 Fatty Acids: Mustard oil contains omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which has the potential to reduce LDL or "bad" cholesterol and triglycerides. High levels of triglycerides in the bloodstream are associated with an increased risk of heart disease. The oil contains 6 per cent of omega-3 fatty acids (N-3) and 15 percent of omega-6 (n-6) in the ideal ratio of 1:2 is beneficial for the heart as it helps to regulate cholesterol levels. This, in turn, reduces triglyceride levels, keeping the heart healthy.

Protein and Carbohydrates

Although mustard seeds are a source of protein and carbohydrates, mustard oil does not contain these macronutrients. This aspect can help you manage your carb and protein intake.

Cholesterol and Sodium

Mustard oil is completely free of cholesterol and sodium, making it an excellent choice for heart-healthy diets.

Health Implications

Mustard oil's high content of beneficial fats makes it a heart-healthy choice. Regular consumption of mustard oil, in moderation, may contribute to improved cardiovascular health due to its balance of monounsaturated and polyunsaturated fats.


Mustard oil's nutrition facts highlight its role as a heart-healthy oil, rich in beneficial fats yet free from carbohydrates, proteins, and sodium. Its unique fatty acid composition underlines its nutritional significance, making it a valuable addition to a well-rounded diet.


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