Per 1 tsp (5g)
45kcal
Protein
0g
0% of energy
Carbs
0g
0% of energy
Fat
5g
100% of energy
Indian food · foods
Mustard Oil
- Serving
- 1 tsp · 5g
- Macro lead
- Fat-forward
- Region
- east
- Fiber / serving
- 0 g
Macros
Per-100g values are scaled from the serving weight in our food database.
| Nutrient | Per serving (5g) | Per 100g |
|---|---|---|
| Calories | 45 kcal | 900 kcal |
| Protein | 0 g | 0 g |
| Carbs | 0 g | 0 g |
| Fat | 5 g | 100 g |
| Fiber | 0 g | 0 g |
How Indian lifters use Mustard Oil
Fat-forward — a little goes a long way, especially on a cut. The dish is most common in east kitchens, but works anywhere in India — the ingredients are pantry-standard.
Where it fits in your day
Fat-dense foods sit heavy — keep them earlier in the day or on the meal furthest from training. Skip them in the pre-workout window; fat slows gastric emptying and can leave you sluggish under the bar.
Cost & convenience
Low protein density (0g/100g). Treat it as a carb, fat, or micronutrient food — not a protein anchor. Cost-per-gram of protein is high here; don't rely on it to hit your daily target.
Common myth
Food is neither "clean" nor "dirty" — it's kcal and macros. Track what's on the plate, adjust as your goal changes, and stop moralising your dinner.
Swaps & pairings
Similar foods
Coconut Oil 45 kcal · 0g protein per servingGhee 45 kcal · 0g protein per servingButter 35 kcal · 0g protein per serving
Build a plate around Mustard Oil
Plans that fit
Meal plans that use Mustard Oil
Muscle Gain ideas — Vegetarian
Goal × diet day of food ideas
Fat Loss ideas — Vegetarian
Goal × diet day of food ideas
~2400 kcal Recomp — Ovo-vegetarian
Example recomp day, eggs included
Train while you eat this
Frequently asked
Is Mustard Oil good for weight loss?
Yes if it fits your calorie budget — no food causes or prevents weight loss on its own. One 1 tsp costs you 45 kcal; slot it into a daily deficit and it works fine.
How much Mustard Oil should I eat per day?
Depends on your goal and total calorie target. A lifter cutting on 1800–2000 kcal typically uses 1–2 servings; someone bulking on 2800+ can comfortably fit 3+. Weigh, don't eyeball.
Is Mustard Oil high in protein?
Not really — 0g per 100g. Treat it as a fat source and pair it with a dedicated protein anchor.
Can I eat Mustard Oil pre or post workout?
Skip it in the pre-workout window — fat slows gastric emptying. Post-workout it's fine as part of a mixed meal.
Fit this into your daily targets
bodyBot builds your Indian meal plan around your goal and weight, using this same food database.