FitDexMustard: how many calories?
Mustard carries 66 calories per 100 grams; a typical portion (15 g) comes to 10 calories. The tables below give the same figure in cups, spoons and slices.
- Protein4.4 g
- Carbs5.8 g
- Fat3.3 g
- Fibre3.3 g
- Protein0.7 g
- Carbs0.9 g
- Fat0.5 g
- Fibre0.5 g
Where do the calories come from?
- Protein 25%
- Carbs 33%
- Fat 42%
The shares are calculated from the calorie value of the macros: protein and carbohydrate are 4 calories per gram, fat is 9. Fibre is counted inside the carbohydrate and there is no alcohol in this list, which is why the three shares always add up to one hundred percent.
What do these numbers mean on the plate?
Mustard carries 0.7 calories per gram: 100 calories come to 152 grams. This is the typical range of cooked home food — as the portion grows the calories grow with it, and both move at the same pace.
A typical portion is 15 g. Because tables are written per 100 grams, counting the portion as 100 grams too is a common mistake; for Mustard that means overstating the calories by 567%.
In calories, one portion (15 g · 10 kcal) comes to: 14 g Grapes. Grapes page
One portion every day adds up to 3,614 calories a year — roughly a 0.5 kg difference. This is a linear estimate and an upper bound: as weight changes, daily needs change with it. Build your own timeline
For oils the calories per gram are almost constant; the only thing that changes is how full the spoon is. And part of what goes into the pan stays in the food.
Household measure equivalents
| Measure | Gram | Calories | Protein |
|---|---|---|---|
| Teaspoon (5 ml) | 5.0 g | 3 kcal | 0.2 g |
| Dessert spoon (10 ml) | 10 g | 7 kcal | 0.4 g |
| Tablespoon (15 ml) | 15 g | 10 kcal | 0.7 g |
| Glass (200 ml) | 200 g | 132 kcal | 8.8 g |
A cup measures 200 millilitres, not 200 grams; the grams in the table therefore come from the food's own bulk density rather than from volume. Packing the cup down or chopping more finely shifts the figure by 10-20%. Convert your own measure
How much of the daily reference intake?
| Nutrient | Daily reference | 100 g | 1 portion · 15 g |
|---|---|---|---|
| Calories | 2,000 kcal | 3% | 0% |
| Fat | 70 g | 5% | 1% |
| Carbs | 260 g | 2% | 0% |
| Protein | 50 g | 9% | 1% |
| Fibre | 25 g | 13% | 2% |
The reference values are the figures EU Regulation 1169/2011 gives for an average adult — the %RI column on labels rests on the same numbers. They are not a personal target; the fibre row is not in the regulation, the 25 grams there is EFSA's adequate intake for adults. Work out your own calorie needs
Where does it sit within its group?
It is number 1 of the 10 foods in the Oils, sauces and sweeteners group by calories per 100 grams. The group averages 490 kcal; Mustard is 87% below that average.
Mustard is the lowest-calorie food in its group; there is no lighter alternative at the same weight.
How long does it take to burn one portion (15 g)?
- Walking — brisk (5.6 km/h)2 min
- Running — 8 km/h (7:30 min/km)1 min
- Cycling — 16-19 km/h1 min
The maths assumes 70 kg and is NET rather than gross: the resting calories that would burn without any exercise are not counted, because they do not pay for this portion. The heavier you are, the shorter the times. Calculate with your own weight
Foods with similar calories
Which claims could its label carry?
EU Regulation 1924/2006 ties every label claim to a numeric threshold. Mustard meets 2 of them:
- High protein27% of its calories come from protein · threshold: at least 20%
- Source of fibre100 g → 3.3 g fibre · threshold: at least 3.0 g
The thresholds apply to a product's OWN analysis; the values here come from average composition tables. So this list is not an authorisation, only an estimate of which side of the threshold a product sits on. For drinks the energy and fat thresholds are per 100 millilitres and lower. Interpret your own label
Apply these numbers to your own portion
- Cups to grams converterCups, spoons, slices, handfuls — all converted to grams and calories. The difference: every food is computed with its own density, because a cup is a volume, not a weight. The same 200 ml glass holds 6.6 g of popcorn and 282 g of honey.
- Food swap calculatorWhat do you gain by replacing something you eat with a lighter alternative at the same weight? 80 foods, computed at your own portion. The difference: it marks the swaps that cut calories without cutting protein and fibre.
- Calorie calculatorEnter your height, weight, age and activity level to see your daily calorie needs, basal metabolic rate and macro split in seconds. The same formula as the FitDex app.
- Calories burned calculatorWork out the calories you burn across 27 activities, scaled to your weight and duration. What sets it apart: it subtracts your resting burn, so you see the extra the exercise actually bought you.
The values are averages taken from standard composition tables; a 10-15% difference between two products with the same name is normal, and the cooking method can double that gap. This page is for information and is not medical advice.