Oil, mustard
FDC 172337tbsp (14 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 26 · +4 vs Fats & oils medianMustard oil scores 26 of 100, a Low band result that still ranks 23rd of 60 in Fats & oils, above the category median of 22. As with other oils in this dataset, it carries no standout percent-DV nutrients here since it is essentially pure fat.
Mustard oil is a staple in Bengali and North Indian cooking, valued for its sharp, pungent flavor in pickles, curries and fish dishes, often heated until it smokes to mellow that bite before other ingredients go in. The caveat to note is saturated fat, high at 11.6 g per 100 g, so it is typically used in modest amounts rather than as a general cooking oil.
See how this score is calculated, build a plate around oil, mustard, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 884 kcal | 44% |
| Total fat | 100 g | 128% |
| Saturated fat | 12 g | 58% |
| Cholesterol | - | |
| Sodium | 0 mg | 0% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 0 g | 0% |
| Potassium | 0 mg | 0% |
| Calcium | 0 mg | 0% |
| Iron | 0 mg | 0% |
| Magnesium | 0 mg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 124 kcal | 6% |
| Total fat | 14 g | 18% |
| Saturated fat | 1.6 g | 8% |
| Cholesterol | - | |
| Sodium | 0 mg | 0% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 0 g | 0% |
| Potassium | 0 mg | 0% |
| Calcium | 0 mg | 0% |
| Iron | 0 mg | 0% |
| Magnesium | 0 mg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 172337Original analysis by NutriVerdict
Versus the fats & oils median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Oil, flaxseed, cold pressedDensity 27 vs 26Oil, walnutDensity 27 vs 26Oil, soybean, salad or cookingDensity 28 vs 26Original analysis by NutriVerdict
In the kitchen and how to use it
Mustard oil has a sharp, pungent flavor and aroma reminiscent of horseradish or wasabi, and it's a staple in North Indian, Bengali, and Nepali cooking, where it's often heated until it just starts to smoke to mellow its bite before vegetables, spices, or fish go into the pan. It's central to dishes like fish curry, pickles (achaar), and many vegetable stir-fries, where its assertive flavor becomes a defining background note rather than a neutral cooking medium. In some regions raw mustard oil is also used sparingly as a finishing drizzle or in salad dressings.
Because of its strong flavor, mustard oil is used in modest amounts rather than as a general cooking fat, and it should be stored in a cool, dark cupboard away from heat to preserve its pungency. At 884 calories per 100 g and 14 g of fat per tablespoon, it's calorie-dense like other oils, so it functions as a flavor-defining ingredient within a dish rather than a food eaten on its own or built into a meal in any quantity.
Frequently asked questions about oil, mustard
How many calories are in mustard oil?
Mustard oil has 884 calories per 100 g, about 124 calories per 14 g tablespoon, similar to other cooking oils.
What is mustard oil used for in cooking?
It's a staple in North Indian and Bengali cooking, commonly heated until near-smoking to mellow its sharp flavor before cooking fish curries, pickles, and vegetable dishes.
How should mustard oil be stored?
Keep it in a cool, dark cupboard away from heat to preserve its pungent flavor over time.