Comparing Condiments

Based on 1 tablespoon serving

BBQ sauce

  • Calories: 32
  • Sodium: 142 mg
  • Sugar: 6.5 g

Hot sauce

  • Calories: 2
  • Sodium: 344 mg
  • Sugar: 0 g
  • Quick tip – hot sauce packs the biggest punch for the fewest calories, just watch the salt

Ketchup

  • Calories: 20
  • Sodium: 157 mg
  • Sugar: 4 g
  • Quick tip – contains lycopene

Mayonnaise

  • Calories: 93
  • Sodium: 82 mg
  • Sugar: 0 g
  • Quick tip – get a similar creamy boost with less calories and more healthy fats by using avocado instead of mayo

Salsa

  • Calories: 5
  • Sodium: 79 mg
  • Sugar: <1 g
  • Quick tip – salsa adds extra nutrition from whole fruits and veggies like vitamin C, lycopene, fiber

Sweet relish

  • Calories: 18
  • Sodium: 112 mg
  • Sugar: 3.5 g

Whole-grain dijon mustard

  • Calories: 24
  • Sodium: 363 mg
  • Sugar: 1 g

References:

Somer, Elizabeth. “The skinny on condiments.” Shape. October 2014. 117

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