Mustard is a condiment made from ground mustard seeds blended with vinegar, water or wine, ranging from mild American yellow to fiery English and grainy Dijon. It is safe throughout pregnancy and a useful way to add flavour without salt or fat.
Why it's good in pregnancy
A teaspoon of mustard adds sharpness to sandwiches, dressings and marinades for almost no calories, which helps when you are watching sugar and salt in other sauces. Mustard seeds carry magnesium, iron and selenium, and although a condiment-sized amount is small, it is honest flavour with nothing to limit.
Key nutrients
MagnesiumMustard seeds are rich in magnesium, and a generous spoon of wholegrain mustard contributes a little towards your daily intake.
IronThe seeds contain non-haem iron, better absorbed when the dish also includes vitamin C from tomato or lemon.
Serving ideas
Wholegrain mustard whisked into a vinaigrette
A thin spread of Dijon in a cooked chicken sandwich
Honey-mustard glaze on roast salmon
English mustard with a hot roast dinner
Stirred into mashed potato or a cheese sauce
Safety
Safe in the amounts used as a condiment; no need to limit it.If heartburn is a problem, hot English or Dijon mustard can set it off.
Keep opened jars in the fridge and use them within the time on the label; the vinegar keeps mustard stable, but the flavour fades and dries out over months. Check the ingredients if you have allergies, as mustard itself is a recognised allergen in Europe and some varieties include honey, wine or wheat flour. Hot mustards are a common heartburn trigger in later pregnancy, so switch to a milder wholegrain or American style if you notice a pattern. Mustard made with wine contains a trace of alcohol only, far too little to matter.
Common questions
Can I eat mustard while pregnant?Yes, all types of mustard are safe in pregnancy in the amounts used as a condiment.
Is Dijon mustard safe in pregnancy because it contains wine?Yes, the amount of wine in Dijon mustard is tiny and the alcohol is negligible in a teaspoon-sized serving.
Does mustard cause heartburn in pregnancy?Hot mustards can for some people, especially in the third trimester; milder styles or a smaller amount usually solve it.
Did you know?
English mustard gets its heat from a chemical reaction that starts when the powder meets cold water, which is why it is mixed fresh.
Mustard is one of the 14 allergens that must be labelled by law in the UK and EU.
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