Mustard calories come to 10 for 1 tablespoon (15 g) of prepared mustard and 69 per 100 g. Calories almost never matter here. Sodium does: that same tablespoon carries 165 mg, or 7% of the daily value, so how much you squeeze on changes the sodium far more than the calorie count.
10kcal
1 tablespoon · 15 g, prepared
25%protein
0.6 gProtein
1 gCarbs
0.5 gFat
How to burn off 10 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Prepared · per 15 g
Calories
10 kcal
Protein
0.6 g
Carbohydrate
0.8 g
Fat
0.5 g
Saturated fat
0 g
Cholesterol
0 mg
Sodium
165 mg
Potassium
23 mg
Iron
0.2 mg
Source: USDA FoodData Central
🛡️
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified October 2026. How we verify our data →
Mustard: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 tablespoon (15 g)
10
0.6 g
0.8 g
0.5 g
165 mg
1%
1 packet (5 g)
3
0.2 g
0.3 g
0.2 g
55 mg
0%
100 g
69
4.3 g
5.3 g
3.4 g
1,100 mg
3%
3 × 1 tablespoon (15 g)
31
1.9 g
495 mg
5 × 1 tablespoon (15 g)
52
3.2 g
825 mg
A tablespoon is a 10-calorie squeeze
The standard serving on a nutrition label is 1 tablespoon (15 g), and it holds 10 calories. A single-serve packet (5 g) holds just 3. You can coat a hot dog, a sandwich or a pretzel and barely move your daily total. Mustard is one of the few condiments where the number on the label stays small even when you get generous.
Real portions do add up, just slowly. Two tablespoons (30 g) come to 21 calories, three (45 g) to 31, and five (75 g) to 52. That last amount is a lot of mustard, roughly what goes into a big batch of deviled eggs or a marinade, and it still lands around the calories of a small piece of fruit.
The sodium climbs faster. Two tablespoons bring 330 mg, three bring 495 mg, and five bring 825 mg. So if you track only calories, mustard looks close to free. If you track sodium, every extra spoonful counts.
Fat supplies 44% of mustard's few calories
Mustard is mostly water and vinegar, which is why there are so few calories to divide. Of the ones that remain, 44% come from fat, 31% from carbs and 25% from protein. The fat comes from the mustard seed itself, which is naturally oily, not from added oil or cream.
Per 100 g, prepared mustard has 4.3 g protein, 5.3 g carbs and 3.4 g fat. Only 0.3 g of that fat is saturated, and cholesterol is 0. Sugars are low at 1.4 g, which sets plain yellow mustard apart from sweetened sauces.
Fiber is the surprise. At 4.3 g per 100 g, it matches the protein gram for gram, and most of the carbs are fiber rather than sugar. In a single tablespoon that works out to only 0.6 g fiber and 0.6 g protein, so mustard is a flavor tool, not a meaningful source of either. Still, it is one of the few condiments where the carbs are not mostly sugar.
Sodium is the row to watch
Per 100 g, mustard carries 1,100 mg of sodium, which is 48% of the daily value. Calories at the same weight are only 3% of the daily value. That gap is the whole story of this condiment: a tiny calorie load sitting on a heavy salt load.
In everyday terms, 1 tablespoon (15 g) gives 165 mg of sodium, or 7% of the daily value, while a 5 g packet gives 55 mg, or 2%. One packet on a sandwich is nothing to worry about. Several tablespoons stirred into a dressing, a glaze or a potato salad add up quickly, especially on a plate that already has deli meat, cheese or pickles.
If you watch sodium, measure instead of squeezing straight from the bottle, and treat mustard as a seasoning you are adding on top of the salt already in the meal. Spicy and organic versions of yellow mustard, including Heinz Spicy Yellow Mustard and Heinz Organic Yellow Mustard, are worth checking label by label, since recipes differ.
Mustard is the low-calorie swap on a sandwich
Mustard earns its place by replacing richer spreads. A tablespoon at 10 calories gives a sandwich, wrap or burger a sharp, acidic bite that makes lean fillings like turkey, chicken or ham taste less plain. If you are cutting calories, swapping a creamy spread for mustard is one of the easiest trades on the plate.
Watch the sweet versions. Honey mustard is a different product: sugar and oil turn a 10-calorie tablespoon into a 41-calorie one. Plain yellow and spicy brown mustard keep the low number, so check the label before assuming any jar labeled mustard behaves the same way.
Beyond sandwiches, mustard works in vinaigrettes, on roasted vegetables, brushed over salmon or chicken before baking, and as a dip for pretzels. Pair it with fresh foods that are naturally low in sodium to balance the salt it adds. BodyPal can log a mustard-topped meal from a photo, so the small amounts still end up in your daily total.
How does mustard compare?
Here is how mustard stacks up against honey mustard, ketchup and sriracha, per 100 g and per usual serving.
Verdict: For the fewest calories, plain mustard wins at 10 per tablespoon, against 17 for ketchup and 41 for honey mustard, which is about 4 times as much. If sodium is your concern, sriracha is the saltiest at 2,124 mg per 100 g, while honey mustard has the least sodium at 509 mg but pays for it with 18 g of fat.
Labels list a single teaspoon serving, which is small enough to be rounded down to zero calories, so they read lower than the number above. Source: manufacturer labels / USDA FoodData Central.
Mustard FAQs
How many calories are in a tablespoon of mustard?
About 10 calories in 1 tablespoon (15 g), and 3 calories in a 5 g packet.
Is mustard good for weight loss?
A regular sandwich portion (5 g) adds about 3 calories. Per 100 g mustard has 69 calories and 1.42 g of sugars.
Mustard vs honey mustard: which has fewer calories?
Plain mustard has 69 calories per 100 g, while honey mustard has 275 calories per 100 g.
How much sodium is in mustard?
Mustard has 1100 mg of sodium per 100 g, which is about 165 mg in one tablespoon (15 g).
How many calories are in 2 tablespoons of mustard?
Two tablespoons (30 g) of prepared mustard have 21 calories. They also carry 330 mg of sodium and 1.3 g of protein, so the salt grows much faster than the calories as you add more.
How many kcal does mustard have per 100 g?
Prepared mustard has 69 kcal per 100 g. That weight also holds 4.3 g protein, 5.3 g carbs, 3.4 g fat, 4.3 g fiber and 1,100 mg of sodium, which is 48% of the daily value.
How many calories are in a tablespoon of honey mustard?
One tablespoon (15 g) of honey mustard has 41 calories. That is about 4 times the 10 calories in a tablespoon of plain mustard, because honey mustard adds sugar and fat.
Is honey mustard high in calories?
Yes, compared with plain mustard. Honey mustard has 275 calories per 100 g versus 69 for mustard. Most of the difference comes from 18 g of fat and 25.2 g of carbs per 100 g.
What are honey mustard's nutrition facts per 100 g?
Per 100 g, honey mustard has 275 calories, 1.8 g protein, 25.2 g carbs, 18 g fat and 509 mg of sodium. It has less sodium than plain mustard but far more calories.
