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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
A rustic and flavorful Assamese mashed dish featuring boiled bitter gourd and potato. The pungent kick of raw mustard oil, sharp onions, and spicy green chilies perfectly balances the bitterness, making it a unique and healthy side for rice and dal.
A fiery and rustic Assamese mashed egg dish, 'Koni Pitika' is a true comfort food. This recipe features perfectly hard-boiled eggs mashed with the pungent kick of raw mustard oil, sharp red onions, fresh coriander, and the formidable heat of the Bhoot Jolokia (Ghost Pepper) for an unforgettable, simple, and intensely flavorful side.
A rustic and fiery Assamese delicacy, this mashed pork dish gets its signature pungent kick from raw mustard oil, ginger, and green chilies. It's incredibly simple to make and bursting with bold, smoky flavors.
Yes, raw mustard oil is considered healthy when used in moderation. It is rich in monounsaturated and polyunsaturated fats (MUFA and PUFA), which are beneficial for heart health, and it contains essential Omega-3 and Omega-6 fatty acids.
Mustard oil is a pure fat source, containing 100g of fat and approximately 884 calories per 100g. It contains no protein, carbohydrates, or fiber, but it is a good source of Vitamin E.
Yes, mustard oil is 100% keto-friendly as it contains zero carbohydrates. It is an excellent source of healthy fats for those following a ketogenic or low-carb lifestyle.
Raw mustard oil has a very distinct, sharp, and pungent flavor with a heat similar to wasabi or horseradish. This pungency is often mellowed out in cooking by heating the oil to its smoking point before adding ingredients.
Yes, mustard oil has a high smoke point of approximately 250°C (480°F). This makes it very stable for high-heat cooking methods like deep frying, sautéing, and tempering spices.
In certain regions like the US and EU, mustard oil is labeled for external use due to its erucic acid content, which regulators have flagged for potential health risks in high doses. However, it remains a primary cooking oil in many South Asian cultures.
Yes, mustard oil is naturally vegan as it is extracted from mustard seeds, and it is gluten-free. It is a safe choice for individuals with celiac disease or those following a plant-based diet.
Raw Mustard Oil is a versatile ingredient found in cuisines around the world. With 884 calories per 100g and valuable grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the oil category with complete nutrition information.
View all oil →Discover 1 recipes featuring raw mustard oil with step-by-step instructions.
Browse recipes →Mustard oil should be stored in a cool, dark place away from direct sunlight to prevent it from becoming rancid. Using a tightly sealed glass bottle will help preserve its strong aroma and nutritional value.
Mustard oil is believed to have anti-inflammatory properties due to the presence of selenium and magnesium. It has been used traditionally both in diet and as a topical massage oil to help reduce joint pain and inflammation.
You can tell mustard oil is spoiled if it loses its characteristic pungent aroma and develops a sour or soapy smell. If the oil appears excessively cloudy or has a bitter, off-taste, it should be discarded.
