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6 Health Benefits Of Yellow Mustard Sauce

Yellow mustard features in most fast foods. This might make the condiment seem unhealthy, but it does offer certain health benefits. Potassium and phosphorous in the sauce promote heart health. Calcium and phosphorous overlook the development of bones and teeth. Nutrients in the sauce also overlook nerve transmission. According to Ayurveda, mustard relieves respiratory disorders. It also aids in metabolic processes. Lastly, the phytochemicals in mustard might have anticancer properties.

An accompaniment to most burgers, sandwiches, and salads, yellow mustard sauce is a household name in America. And, if you regularly whip up sandwiches in your kitchen, you might have it handy in your kitchen cabinet.

Considering the fact that it features the most in unhealthy foods, you might be led to think that it doesn’t offer any nutritional value. Turns out, there might just be some health benefits in your bottle of mustard sauce. Here are 6 of these benefits.

1. Promotes Heart Health

Potassium and phosphorous in mustard promote heart health.

Yellow mustard is rich in potassium, with 83 milligrams of the nutrient in 100 grams of the sauce. This nutrient helps your heartbeat stay regular.1

Mustard is also rich in phosphorous, 57 milligrams in 100 grams to be precise, which is believed to protect against heart disorders. However, there isn’t enough research to back this claim.2 3

2. Strengthens Teeth And Bones

Strengthens Teeth And Bones

The calcium in yellow mustard sauce is vital to the growth and development of bones and teeth. It also supports their structure and hardness.4 100 grams of the sauce provides 32 grams of calcium.5

The phosphorous content in yellow mustard sauce works with calcium to ensure the proper maintenance of bone mass and strength.6

3. Aids Nerve Functioning

Nutrients in mustard overlook nerve transmission

Phosphorous content in yellow mustard sauce is vital to nerve functioning. It works with the B vitamins in the body to oversee nerve signalling.7 The calcium and magnesium content in the sauce also contribute to intracellular functioning and nerve transmission.8 9

4. Relieves Respiratory Disorders

Ayurveda states that mustard relieves respiratory disorders.

According to ayurveda, mustard relieves congestion in the head and lungs. It is hence also promoted as a means to relieve respiratory disorders. However, this claim is currently under scientific study and does not have any research to back it up as of yet.10

5. Aids In Metabolism

Magnesium overlooks metabolic processes

Yellow mustard is rich in magnesium with 24 milligrams of the nutrient in 100 grams of the condiment.11 Magnesium plays an important role in metabolic processes and is in charge of the synthesis of protein.

Magnesium also contributes to the functioning of adenosine triphosphate molecule, which produces and transfers energy in cells during metabolism.12 Additionally, the phosphorous content in this sauce contributes to the metabolism of carbohydrates, protein, and fats in the body.13

6. Fights Cancer

Phytochemicals in mustard might have anticancer properties.

Mustard contains a lot of phytochemicals called glucosinolates and isothiocyanates. These compounds are currently being studied for their potential anticancer benefits.14

Certain other studies conducted on rats have looked at the potential of mustard in treating colon cancer. The results showed promising benefits of the condiment in cancer treatment. However, this one benefit remains to be proved.15

Besides this, the nutrient content in mustard is believed to contribute to proper kidney functioning and digestion.16 And, while you could continue to go for commercial options, you could also try making your own at home. This way you’ll be able to ensure that there are no harmful additives in what you’re consuming.

Homemade Yellow Mustard Sauce Recipe

The Romans were the first to grind mustard seeds into a paste. And, for yellow mustard, white mustard seeds are used. Here’s how you can make your own sauce.17


  • 1/4 cup of water
  • 4 tablespoons of dry ground mustard
  • 3 tablespoons of vinegar (white distilled options work well)
  • 1/4 teaspoon and 1/8 teaspoon kosher salt (separate)
  • 1/8 teaspoon of turmeric
  • Pinch garlic powder
  • Pinch paprika


  1. Add water, dry mustard, salt, turmeric, garlic, and paprika in a small saucepan and whisk until smooth.
  2. Cook the mixture over medium-low to low heat, stirring continuously for 30–45 minutes or until it bubbles down to a thick paste. Be sure to do this in a well ventilated room as mustard has a strong fragrance.
  3. Whisk the vinegar into the mixture and cook until it’s thickened to the desired consistency.
  4. Let the mustard cool at room temperature. Transfer the contents to an airtight container

This mustard should last for up to 3 months. The smell and taste might be pungent initially, but will mellow down in time.

While mustard sauce offers all of the above benefits, it also comes with a lot of sodium content. This could derail all the benefits that the condiment offers when had in large amounts. So, be sure to have yellow mustard in moderation.

References   [ + ]

1. Potassium. US National Library Of Medicine.
2, 5. Basic Report: 21313, McDONALD’S, Hot Mustard Sauce. United States Department Of Agriculture.
3. Kendrick, Jessica, Bryan Kestenbaum, and Michel Chonchol. “Phosphate and cardiovascular disease.” Advances in chronic kidney disease 18, no. 2 (2011): 113-119.
4, 8. Calcium. National Institutes Of Health.
6. Bonjour, Jean-Philippe. “Calcium and phosphate: a duet of ions playing for bone health.” Journal of the American College of Nutrition 30, no. sup5 (2011): 438S-448S.
7. Phosphorus in diet. US National Library Of Medicine.
9, 12. Gröber, Uwe, Joachim Schmidt, and Klaus Kisters. “Magnesium in prevention and therapy.” Nutrients 7, no. 9 (2015): 8199-8226.
10, 17. Schwenk, Donna. Cultured Food for Health: A Guide to Healing Yourself with Probiotic Foods Kefir* Kombucha* Cultured Vegetables. Hay House, Inc, 2015.
11. Basic Report: 21313, McDONALD’S, Hot Mustard Sauce. United States Department Of Agriculture.
13. Kay, Herbert Davenport, and Robert Robison. “The Role of Phosphates in Carbohydrate Metabolism: The Action of the Muscle Enzyme on the Organic Phosphorus Compounds of Blood. II. The Effect of Insulin Administration on the Distribution of Phosphorus Compounds in Blood and Muscle.” Biochemical Journal 18, no. 5 (1924): 1139.
14. Murray, Michael T. The Magic of Food: Live Longer and Healthier–and Lose Weight–with the Synergetic Diet. Simon and Schuster, 2017.
15. Biliaderis, Costas G., and Marta S. Izydorczyk, eds. Functional food carbohydrates. CRC Press, 2006.
16. Potassium. University Of Maryland Medical Center.

Disclaimer: The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.