Is Mustard Suitable for Keto?

Many of us consider mustard to be one of our favorite condiments. It adds a tangy flavor to our meals and is incredibly versatile. But what about its nutritional content? Is mustard safe to consume while following a ketogenic diet? Let’s find out!

Is mustard keto-friendly?

What Makes Mustard?

Mustard is made from mustard seeds, which are ground together with lemon juice, water, beer, vinegar, or other liquids. This combination creates the familiar bright yellow spread that serves as a base for sauces, dips, dressings, and marinades. Some variations of mustard may include additional ingredients like salt, sugar, honey, or corn syrup to enhance the flavor.

Understanding the Keto Diet

Before we delve into the keto-friendliness of mustard, let’s first define what a keto diet entails. A ketogenic diet involves restricting carbohydrates and sugars to induce a state of ketosis in the body. Typically, the standard keto diet consists of over 70% fat, 20% protein, and less than 10% carbohydrates. This high fat, low carbohydrate eating approach encourages the body to rely on fat as its primary energy source, triggering a biochemical process called ketosis.

During ketosis, the body breaks down its stored fat and generates ketones. Regular blood tests or urine tests can measure the ketone levels in your body if you wish to track your progress closely. To maintain ketosis, it is essential to avoid consuming excessive carbs and sugar. This means steering clear of foods such as pasta, bread, crackers, and most fruits. However, meat, low-carb vegetables, and other healthy snacks are still permitted on a keto diet.

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The Keto-Friendly Nature of Mustard

Most mustards contain zero grams of carbs, making them suitable for a ketogenic diet. However, it is crucial to read the labels carefully to ensure there are no additives like honey or sugar, as these can significantly increase the carb content. Not all mustards are created equal, so it’s essential to verify the nutrition label to make an informed decision.

Different types of mustard

Keto-Friendly Mustard Options

Fortunately, there are several mustard options that contain no carbs per serving (1 tablespoon) and are thus suitable for keto dieters. These options include:

  • Dijon mustard
  • Yellow mustard
  • Stoneground mustard
  • Spicy brown mustard

Mustard to Avoid on Keto

While most mustards are keto-friendly, certain types should be avoided due to their higher carb content. Honey mustard and other sweetened mustards typically contain around 2g of carbs per tablespoon (5g). It’s important to check the label as different brands may vary in their precise carb count.

Mustard’s Nutritional Profile

Here’s a breakdown of the nutritional content of mustard:


Plain yellow mustard contains zero grams of carbs. However, honey mustard can have at least 2g of carbs per serving. Always check the label for added sweeteners.


Mustard contains minimal amounts of fat.


In terms of protein, mustard only provides 0.2g per serving (5g), according to the USDA.


Mustard is incredibly low in calories, so it won’t significantly impact your daily calorie count.

Incorporating Mustard into Your Keto Diet

There are numerous ways you can enjoy mustard while following a keto diet. It pairs well with vegetable dips, steak dressings, hamburgers, hot dogs, tangy vinaigrettes, and marinades. Additionally, mustard can add a unique flavor to deviled egg recipes. Its versatility makes it an excellent addition to various meals.

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Best Keto Mustard Brands

If you’re looking for reliable keto-friendly mustard brands, consider the following options:

  • Heinz
  • 365 Organic Mustard
  • Kroger
  • Trader Joe’s
  • French’s
  • Plochman’s

Other Keto-Friendly Condiments

In addition to mustard, there are several other condiments you can enjoy while on a keto diet. These include:

  • Mayonnaise: A high-fat choice that offers creaminess and flavor without any carbs. Make sure to choose a variety without added sugar.
  • Sour Cream: With only 5g of carbs per serving (3.5 oz), sour cream is a keto-friendly option that can enhance the taste of your meals.
  • Apple Cider Vinegar: This tangy vinegar adds a tart flavor without contributing excessive sugar or carbs, and it offers various health benefits, such as supporting gut health.
  • Guacamole: Made from healthy avocados, guacamole is a delicious dip rich in healthy fats.
  • Hot Sauce: If you can handle the heat, hot sauce is a great addition to your condiments list. Choose a variety without added sugar and consider combining it with guacamole or mustard for an extra kick.

Selection of condiments

In Conclusion

Mustard can be a flavorful and keto-friendly addition to your meals. With its versatility and low carb content, you can confidently incorporate mustard into your ketogenic diet. Just be sure to choose options without added sugars and enjoy the tangy goodness guilt-free!

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