Sisymbrium irio
1 association assessed — none with dependable human evidence behind them yet. Strongest first.
The tiny mucilaginous seeds of a wild mustard-family plant, stirred into cold water as a summer drink across Iran, Pakistan and the Arabian peninsula, where they swell into a gel. Rarely encountered outside that region. The USDA reference entry is for whole dried seeds.
Also known as Khaksi, Khubkalan, London rocket seed, Khakshir
What each association actually rests on, and the papers behind it. A rating describes the state of the research, not how impressive the food is. How we rate evidence.
Traditional use as a mild laxative is longstanding and the mucilage makes the idea plausible, but there is no dependable human research on this seed. The evidence for viscous seed mucilage comes from psyllium, a different plant.
Insufficient evidence. Not enough human research to say anything useful yet.
Answers are written only from the entries on this page — the same nutrients, compounds, claims and citations you can read above. Nothing is added from outside the database, and every answer lists what it was built from.
AI explanations are not switched on for this site, so there is nothing to ask here. Everything above is read straight from the database and does not need them.
| Nutrient | Amount | % DV |
|---|---|---|
| Macronutrients | ||
| Calories | 318 kcal | 16% |
| Protein | 12.1 g | 24% |
| Total fat | 4.6 g | 6% |
| Carbohydrate | 58.3 g | 21% |
| Water | 6.1 g | — |
| Fats | ||
| Saturated fat | 0.902 g | 5% |
| Monounsaturated fat | 1.49 g | — |
| Polyunsaturated fat | 2.02 g | — |
| Cholesterol | 0 mg | 0% |
| Linoleic acid (omega-6) | 0.572 g | — |
| Vitamins | ||
| Vitamin A | 3 µg | 0% |
| Vitamin C | 30.7 mg | 34% |
| Thiamin (B1) | 0.191 mg | 16% |
| Riboflavin (B2) | 0.423 mg | 33% |
| Niacin (B3) | 16.8 mg | 105% |
| Pantothenic acid (B5) | 0.997 mg | 20% |
| Vitamin B6 | 0.778 mg | 46% |
| Folate | 95 µg | 24% |
| Vitamin B12 | 0 µg | 0% |
| Minerals | ||
| Calcium | 1633 mg | 126% |
| Iron | 0.11 mg | 1% |
| Magnesium | 314 mg | 75% |
| Phosphorus | 6 mg | 0% |
| Potassium | 2130 mg | 45% |
| Sodium | 92 mg | 4% |
| Zinc | 0.3 mg | 3% |
| Copper | 0.11 mg | 12% |
| Manganese | 1.51 mg | 66% |
| Other measured compounds | ||
| Ash | 18.9 g | — |
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.
Source record: Seeds, sisymbrium sp. seeds, whole, dried (USDA FoodData Central, FDC ID 168587).
% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.
Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.
Glucosinolate
Sulphur-containing precursors found throughout the cabbage family. Inert until enzymatic breakdown converts them into isothiocyanates such as…
A Brassicaceae seed, so glucosinolates are present as in mustard and rocket seeds.
Polyphenol (class)
An umbrella term for thousands of plant phenolic compounds. Useful as a category, but a "high polyphenol" figure says nothing about which compounds…
Phosphate ester
The main phosphorus store in seeds. Reduces absorption of iron and zinc from the same meal; soaking, sprouting and fermentation lower it.
Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.
Soaking in water for several minutes lets the seed coat mucilage hydrate into a gel, which is both the traditional preparation and the reason a dry dose is unwise.
Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.
Worth knowing
Like psyllium and basil seed, these swell rapidly in liquid. Taking them dry or with too little water risks them swelling in the throat or oesophagus, which is a documented hazard with mucilaginous seeds and matters most for anyone with swallowing difficulty or an oesophageal stricture.
Allergy
Sisymbrium is in the Brassicaceae, the family that includes mustard, a regulated allergen in the EU and UK. Cross-reactivity is plausible and this seed carries no allergen labelling.
Worth knowing
Khakshir is used regionally for fever, constipation and a long list of other complaints. None of that has been tested in controlled human research, and the seeds are sometimes sold with therapeutic claims that have no evidence behind them.