Mustard Oil Nutrition: Chemical Composition, Fatty Acids & Health Facts
Mustard oil, derived from the seeds of the mustard plant, is more than just a cooking medium—it's a complex blend of bioactive compounds, essential fatty acids, and nutrients that play a significant role in supporting overall health. In this article, we explore the chemical structure, nutritional profile, and bioactive elements of mustard oil in smooth, user-friendly sentences, helping you understand what makes it unique, beneficial, and sometimes controversial.
In this article, you'll learn:
1. Extraction Method Influences Nutritional Composition
The extraction method of mustard oil greatly influences its nutritional content. Cold-pressed mustard oil, also known as kachi ghani mustard oil, is mechanically extracted without the use of heat or chemicals, allowing it to retain its natural nutrients and antioxidants. This traditional method preserves essential compounds that contribute to its nutritional richness and therapeutic potential.
In contrast, refined mustard oil undergoes chemical treatment and high-heat processing, which significantly reduces its nutritional value. While refined oil may have a higher smoke point suitable for high-heat cooking, it lacks the full spectrum of natural nutrients found in cold-pressed versions. Mustard essential oil, a steam-distilled variant, contains concentrated bioactive compounds like allyl isothiocyanate and is strictly recommended for external use only due to its potency.
2. Fatty Acid Composition and Nutritional Value
Mustard oil offers a balanced profile of fatty acids that contributes to its health-promoting properties. It contains about 60% monounsaturated fats (MUFA), which help reduce bad cholesterol (LDL) and support cardiovascular health. These fats also improve lipid metabolism, making mustard oil a heart-friendly option.
It also provides around 21% polyunsaturated fats (PUFA), including beneficial omega-3 fatty acids that support brain health, reduce inflammation, and maintain hormonal balance. The saturated fat content is moderate, at around 12%, making it more balanced than oils high in saturated fats.
A key compound in mustard oil is erucic acid, which can vary from 30–48% in cold-pressed oils. While it supports certain physiological functions in small quantities, studies have shown that high levels may pose risks for heart tissue in animals. Regulatory bodies like the FSSAI allow its controlled use in India, while the United States and European Union restrict mustard oil for consumption due to its erucic acid content.
According to a 2022 article in Frontiers in Nutrition, mustard oil offers a favorable omega-3 to omega-6 ratio, supporting heart health and reducing the risk of chronic diseases (DOI).
3. Bioactive Compounds and Their Functions
One of the standout elements of mustard oil is allyl isothiocyanate, a compound also found in horseradish and wasabi. It gives mustard oil its sharp flavor and contributes to its antimicrobial, anti-inflammatory, and vasodilatory effects. These properties make mustard oil popular for topical applications like massage oil.
Vitamin E (tocopherol) in mustard oil acts as a powerful antioxidant. It protect skin and hair from oxidative damage and enhances cellular repair. Meanwhile, phytosterols, plant-based compounds structurally similar to cholesterol, help lower LDL levels, thereby contributing to improved cardiovascular profiles.
4. Nutritional Profile: Per 100g and Daily Use
The nutritional value of mustard oil per 100g includes:
These components make mustard oil particularly beneficial for those seeking a balanced fat intake. A 1 spoon (15g) serving of mustard oil provides about 133 kcal and a healthy dose of monounsaturated fats.
In terms of comparison, canola oil vs mustard oil nutrition debates often highlight that while canola oil has a lower erucic acid level, mustard oil contains more natural antioxidants and a higher proportion of omega-3s. Similarly, olive oil vs mustard oil nutrition facts reveal that mustard oil has a superior omega-3 profile, though olive oil contains more polyphenols.
Reference: USDA FoodData Central & Journal of Food Science and Technology (2021)
5. Health Benefits from Its Nutritional Composition
Rich in essential fatty acids and powerful bioactive compounds, mustard oil offers numerous health advantages. The health benifits of mustard oil include improved heart health, enhanced circulation, pain relief, and antimicrobial properties, making it a valuable addition to both diet and wellness routines.
Following are a few health benefits of mustard oil that make it a valuable choice for both culinary and therapeutic use.
Heart Health:
Its rich content of MUFAs and PUFAs helps lower LDL cholesterol and increase HDL cholesterol, thereby reducing the risk of heart disease.
Anti-Inflammatory Effects:
Omega-3s and allyl isothiocyanate help reduce inflammation, which may alleviate joint pain and chronic conditions.
Improved Skin and Hair:
Vitamin E, omega-3s, and antioxidant compounds help nourish the skin, reduce dryness, and promote hair strength and luster.
Circulation Boost:
Used as a massage oil, mustard oil enhances blood flow and relaxes muscles.
6. Safety and Regulatory Aspects
The high levels of erucic acid in mustard oil raise concerns in global regulatory bodies. Animal studies have linked excessive intake to myocardial lipidosis, prompting consumption restrictions in places like the United States. However, mustard oil is widely used in Indian cuisine, often labeled "For External Use Only" due to regulatory labeling requirements. In moderation, mustard oil can still be part of a balanced diet.
FSSAI allows up to 5% erucic acid in edible blends. Always choose cold-pressed or organic mustard oil for best results.
7. Nutritional Comparison with Other Edible Oils
When comparing oils:
8. Conclusion: Understanding Mustard Oil Nutrition
Mustard oil stands out for its balanced fat composition, potent bioactive compounds, and significant health benefits. From its vitamin E content to its cardiovascular-friendly MUFAs, this oil supports both internal wellness and external care when used appropriately.
Choose cold-pressed mustard oil over refined variants to get the full spectrum of its natural nutrients. For those using mustard oil for cooking, skin, or hair, understanding its nutritional data can guide better health decisions.
Frequently Asked Questions (FAQs)
What is the nutritional composition of mustard oil?
It includes ~60% MUFA, ~21% PUFA, ~12% SFA, vitamin E, phytosterols, and trace elements like selenium and allyl isothiocyanate.
How many calories are in mustard oil per 100g?
Mustard oil contains approximately 884 kcal per 100 grams.
What makes cold-pressed mustard oil nutritionally superior?
It retains natural antioxidants, bioactives, and essential fats that are otherwise lost during refining.
Does mustard oil have omega-3 fatty acids?
Yes, it includes alpha-linolenic acid (ALA), which contributes to heart and brain health.
What is erucic acid and is it safe?
In small quantities, it's not harmful, but excessive intake may lead to heart issues, as seen in some animal studies.
Is mustard oil better than olive oil nutritionally?
Mustard oil has more omega-3 and a higher smoke point, while olive oil has more antioxidants and polyphenols.
Why is mustard oil banned in some countries?
Due to erucic acid content, the U.S. and EU allow it only for external use.
Can mustard oil be used for skin and hair?
Yes, it's rich in vitamin E and fatty acids, which nourish hair and protect skin.
What is allyl isothiocyanate?
A bioactive compound with antimicrobial and anti-inflammatory benefits.
How does mustard oil impact heart health?
Its MUFA and phytosterol content help reduce bad cholesterol and support cardiovascular function.