What is the Nutritional Value of Mustard Oil Per 100g?

June 12, 2023 | by Yashaswi Pathakamuri | Posted in FAQ's

Nutritional Value of Mustard Oil

Mustard oil is a type of vegetable oil derived from the seeds of the mustard plant (Brassica species). It is commonly used in cooking and is particularly popular in Indian, Pakistani, and Bangladeshi cuisines. Mustard oil has a distinct flavor and aroma that adds a unique taste to dishes.

Mustard oil is extracted from the seeds of mustard plants through a process of grinding and pressing. The seeds contain oil-rich cotyledons, which are crushed to release the oil.

Types of Mustard Oil: There are different types of mustard oil available, including:

  • Cold-Pressed Mustard Oil: This type of mustard oil is extracted through a process of cold-pressing the mustard seeds. It is considered to be more natural and retains more of the mustard seed’s natural flavors and nutrients.
  • Refined Mustard Oil: Refined mustard oil goes through a refining process that involves heat and chemicals to remove impurities. This process may result in a milder flavor and lighter color compared to cold-pressed mustard oil.

Mustard oil is widely used in cooking, especially in South Asian cuisines. It is used for sautéing, stir-frying, deep-frying, marinating, and as a flavoring agent in various dishes. It is commonly used in curries, pickles, chutneys, and salad dressings.

Mustard oil has been a topic of discussion in terms of its health benefits and potential risks. It contains erucic acid, which, when consumed in large amounts, may have adverse effects on heart health. Some countries regulate the levels of erucic acid in mustard oil to ensure its safety for consumption. It’s advisable to use mustard oil in moderation and consider the quality and sourcing of the oil.

Nutrition

Mustard oil is primarily composed of fats. It is rich in monounsaturated fats and polyunsaturated fats, including omega-3 fatty acids. It also contains vitamin E, which is an antioxidant. Mustard oil is low in saturated fat and does not contain cholesterol.

The nutritional value of mustard oil per 100 grams can vary slightly depending on the specific brand and type of mustard oil. Here is an approximate breakdown of the nutritional components of mustard oil:

  • Calories: 884
  • Total Fat: 100 g
    • Saturated Fat: 6.2 g
    • Monounsaturated Fat: 59.3 g
    • Polyunsaturated Fat: 29.6 g
  • Cholesterol: 0 g
  • Sodium: 0 g
  • Potassium: 0 g
  • Carbohydrates: 0 g
  • Protein: 0 g
  • Vitamin E: 25.6 mg (128% of the Daily Value)

It’s important to note that mustard oil is primarily composed of fats and does not contain significant amounts of carbohydrates, protein, or vitamins other than vitamin E. The specific nutritional values may vary based on the brand, processing method, and region.

Mustard oil is known for its distinctive flavor and is commonly used in cooking, especially in Indian, Pakistani, and Bangladeshi cuisines. It has a high smoking point, making it suitable for deep frying and stir-frying. Mustard oil is also rich in monounsaturated and polyunsaturated fats, including omega-3 fatty acids, which can contribute to a healthy diet when consumed in moderation.

Please keep in mind that while mustard oil is widely used in certain cuisines, there are differing opinions on its health benefits and potential risks. It is always a good idea to consult with a healthcare professional or a registered dietitian for personalized advice on incorporating oils into your diet.

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