VeganSpices & Condiments

Mustard Seeds (rai / Sarson)

Nutrition Facts Per 100g

Also known as: MUSTARD SEEDS, RAI, SARSON

Mustard Seeds (rai / Sarson) is a foundational ingredient in Indian cooking, used in small quantities but contributing meaningful micronutrients and bioactive compounds. While typically consumed in amounts of 1-5g per serving, its nutrient density per 100g is noteworthy. Per 100g, it offers Omega-3 Fatty Acids (approximately 450% of a typical adult's daily needs) and Polyunsaturated Fat (PUFA) (approximately 257% of a typical adult's daily needs). Here are the full nutrition details.

Nutrition Summary

508kcalCalories

26.0gProtein

28.0gCarbs

36.0gFat

12.0gFiber

Protein 20% Carbs 22% Fat 64%

Micronutrients

High in:MagnesiumPhosphorusIronVitamin B6Zinc

Calcium266 mg(27%)

Iron9.2 mg(71%)

Zinc4.7 mg(49%)

Potassium815 mg(27%)

Sodium58.0 mg(12%)

Magnesium370 mg(104%)

Phosphorus523 mg(75%)

Thiamin (B1)0.3 mg(23%)

Riboflavin (B2)0.2 mg(13%)

Niacin (B3)4.7 mg(32%)

Vitamin C4.0 mg(5%)

Carotenoids0 µg(0%)

β-Carotene0 µg(0%)

Vitamin A0 µg(0%)

Folate (B9)162 µg(41%)

Vitamin B60.8 mg(62%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E1.5 mg(10%)

Fat Breakdown4

MUFA12.4 g

83%

PUFA15.4 g

257%

Omega-36.1 g

450%

Omega-69.3 g

64%

Limit These2

Saturated Fat7.3 g

Cholesterol0 mg

Common Serving Sizes

1 tsp5g

25 kcal1.3g protein

100 g100g

508 kcal26.0g protein

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About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

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