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Mustard seeds (Rai): Nutrition and who it suits

Mustard seeds are fine in small amounts for weight loss, PCOS, diabetes and menopause. 100 g has 510 kcal, 19.5 g of protein and 14.1 g of fibre. One serving is one teaspoon (5 g), about 25 kcal.

Mustard seeds (Rai)

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy510 kcal
Protein19.5 g
Carbohydrate16.8 g
Fibre14.1 g
Sugars5.1 g
Fat40.2 g
Magnesium266 mg
Iron13.5 mg
Folate94.9 µg

Where its calories come from

15%13%71%
  • Protein 15%
  • Carbohydrate 13%
  • Fat 71%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of mustard seeds?

About 25 kcal for one teaspoon (5 g), and about 50 kcal if you have two.

One serving, against your day

One serving (5 g) fills less than 5% of an adult woman's daily need for every nutrient measured here. The largest share is magnesium, at 3.6% (13.3 mg).

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code H013. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Are mustard seeds good for weight loss, PCOS, diabetes and menopause?

Weight loss

Fine in small amounts

Used by the spoon, so it barely changes your numbers either way.

PCOS and PCOD

Fine in small amounts

Used by the spoon, so it barely changes your numbers either way.

Diabetes

Fine in small amounts

Used by the spoon, so it barely changes your numbers either way.

Menopause

Fine in small amounts

Used by the spoon, so it barely changes your numbers either way.

All four goalsFine in small amountsUsed by the spoon, so it barely changes your numbers either way.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Also called

Assamese: Soriyah; Bengali: Sorse; Gujarati: Rai; Hindi: Rai; Kannada: Sasuve; Kashmiri: Assur; Malayalam: Kadugu; Marathi: Mohori; Odia: Sorisa; Punjabi: Rai; Sanskrit: Sarssapa; Tamil: Kadugu; Telugu: Avalu; Urdu: Rai.

Related

Gingelly seeds (Til)Peanuts (Moongphali)Chia seedsPistachio nutsHalim seedsFlax seeds (Alsi)

A sample diet chart that uses it, one for each goal (1,500 calories): Weight loss, JainPCOS and PCOD, eggetarianDiabetes, vegetarianMenopause, vegetarian

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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