Is Mustard Keto-Friendly?

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Written by Brenda Peralta, Registered Dietitian and medically reviewed by Abby Courtenay

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Adding variety to your meals might be a little bit difficult when following a low-carb plan. Most condiments have sugar or other carb fillers that make them not keto-approved. How about mustard? Is it a keto-friendly alternative?

In this article, you will learn everything you need to know about this tasty yellow condiment and the ketogenic diet. What is this condiment? Does it have any carbs? What is its nutritional content? Are you allowed to eat it on keto? How much can you have? What kind can you have? What can you eat it with? Read on to get the answers!


What is mustard?

It is a type of plant with edible leaves and seeds. The seeds can be white, yellow, or black. However, this last one is not so commonly used. You can eat the seeds whole, or crush them to create a powder. This powder is what is typically used in the commercial sauce.

It has a tangy flavor and can give a punch of heat depending on what you combine it with. The most common type is yellow mustard. However, nowadays, you can find all kinds with different flavors.


Mustard nutrition facts

There are several ways to have this tasty condiment. You can eat it in leaf form or create a condiment using the spice. In this case, we are going to talk about yellow mustard. It is not very high in nutrients. It contains small traces of thiamin, magnesium, phosphorus, manganese, and selenium.

Serving size: 1 teaspoon of yellow mustard

  • Calories: 4 kcal
  • Fat: 0.2 g
  • Net carbs (total carbs - fiber): 0.1 g
  • Total carbs: 0.4 g
  • Fiber: 0.3 g
  • Protein: 0.3 g

As you can see, it is extremely low in calories. So low, that it can be considered a free food. This means that by eating it, you don’t get much nutritional value.

One of its advantages is its low carb content, which is ideal when following a ketogenic diet.




Can you have mustard on keto?

Yes! You are definitely allowed to eat this condiment on keto.

One teaspoon of mustard only has 0.1 g of total net carbs. This is actually an insignificant amount to have, making this the ultimate ketogenic condiment.

If you are looking to add some flavor to your meals or take that vinaigrette you’re making up a notch, it is an incredible option.

However, it doesn’t contain a lot of nutrients. This means that you should eat it with more nutritious foods, like different colored veggies.


How much of it can you have on a keto diet?

Since it doesn’t contain a lot of calories or carbs, you can eat an unlimited amount of this condiment. You could eat 100 teaspoons of it and you’d only be eating 10 g of net carbs. (And let’s face it, nobody is going to have that much in a single day!)

Keep in mind that some people might feel bloated after eating large quantities. Thus, to prevent any gastric distress, you might want to eat it in moderation. Otherwise, you can have the amount that you want.


What is the best type of mustard for keto?

You can find lots of varieties. But are they all keto-friendly?

First, let’s talk about the plant and its forms: leaves, seeds, and powdered seeds.

  • Leaves. They are great to add to a salad or a sandwich. They offer a lot of nutrients, and they are low-carb.
  • Seeds. You can make your own condiment by buying the seeds and soaking them in vinegar. You can also add the seeds to a salad for extra texture.
  • Powdered seeds. Great for adding to a vinaigrette.

Now, we can talk about the types of sauces that you commonly find.

  • Yellow. It is low in calories and low in carbs, making it a great option to add to any food.
  • Dijon. It is commonly made with white wine and other spices. It is commonly made with small amounts of sugar, but one teaspoon is unlikely to set you back more than net 0.5g carbs.
  • Deli. It is also another great option that is low in carbs and full of flavor.
  • Chinese. It has a spicy flavor, and it goes excellent with Asian-style dishes.
  • Whole-grain. Perfect for meat marinades to add some taste.
  • Honey mustard is not very ketogenic. Just 2 tablespoons gives you 6.9 net carbs (may vary by brand).




What can you eat with mustard?

One of the biggest advantages of this condiment is that it goes with almost anything. Since it doesn’t have any calories or carbs, you can pair it with the food of your choice.

There are several options if you want to add this condiment to your ketogenic lifestyle.

  • Vegetables. Use it as a dip for pickles, broccoli, or other veggies.
  • Mashed cauliflower. Add a teaspoon of it to give your mash a tangy twist.
  • Sandwiches. Spread some on your favorite keto bread and make a sandwich.
  • Proteins. Add it to chicken, fish, or meat to have some extra flavor.
  • Eggs. You can make some amazing deviled eggs with mayonnaise and mustard.
  • Keto-pretzel. Improve snack time with a delicious dip!


Keto-friendly mustard alternatives

If you are not into this condiment, there are other keto-safe options to spice up your meals. When shopping for condiments or sauces, make sure that they are sugar-free and have no more than 5 g of carb per serving.

Here is a list of some other common condiments you might want to consider:

  • Coconut aminos
  • Mayonnaise (Anything made with mayonnaise. For example, chipotle mayonnaise)
  • Sugar-free ketchup
  • Sugar-free BBQ sauce
  • Hot sauce
  • Vinaigrette (make sure it is sugar-free)
  • Ranch dressing


FAQ about mustard on a keto diet

If you have more questions regarding this delicious condiment and a ketogenic diet, you’ve come to the right place to get some answers!

Yes! Heinz’s yellow mustard is a great keto condiment.

It is sugar-free, calorie-free, and it doesn’t add any carbs to your diet. This is one of the top choices you can add when looking to stay within your carb goals.

Both are great keto-friendly options.

However, keep in mind that mayonnaise provides fat, which adds to the fat intake and calories. Mustard, on the other hand, does not have a significant number of calories.

There is a way of making ketogenic honey mustard at home. Use the traditional ingredients: mayonnaise, apple cider vinegar, Dijon, yellow mustard, garlic powder, and paprika. But instead of adding honey, opt for a sugar-free sweetener, like stevia.

Yes! It doesn’t have a significant amount of calories or carbs, so feel free to indulge.

However, some people might find it a little irritating to their stomach, in which case you should be careful with the quantity.

Yes, Dijon mustard is a keto-friendly alternative.

Nonetheless, make sure that the version you are getting doesn’t have large amounts of added sugar.

Yes, the leaves are a great source of fiber, and they are low in carbs. If you want to add them the next time you make a salad, it is a great option to add variety to your leafy greens.