Condiments can spice up almost any meal, but many pack more saturated fat, sugar, or salt than you might expect. The healthiest condiments are often vegetable-based and naturally low in calories, while others deliver heart-healthy fats without too much sugar or excess sodium that can up your health risks.
1. Salsa
Low-calorie, veggie-based topping
Salsas are basically a chunky mix of tomatoes, onions, and peppers. These vegetables provide antioxidants that help neutralize cell-damaging free radicals, plus phytonutrients like flavonoids and carotenoids that support heart, immune, and eye health.
Salsa's fiber content helps with digestion and prolongs satiety, which keeps you full longer.
Naturally low in calories, salsa takes top prize because it delivers big flavor, refreshing texture, and health benefits with no added fats or significant sugar.
2. Mustard
Flavor booster with pretty much no calories
Whether you choose classic yellow, spicy brown, or Dijon, mustards are universally low in calories, fats, and sugar. Mustard seeds are rich in glucosinolates and omega-3 fatty acids.
3. Hummus
Chickpea dip with fiber and protein
This Middle Eastern dip or spread, made from chickpeas, tahini, and olive oil, is nutrient-dense, adding to your overall fiber and plant-based protein intake. Hummus is high in healthy monounsaturated fats, but portion control is key—its calories can add up fast.
4. Tzatziki
Yogurt-based option with cucumbers
Tzatziki is a Mediterranean diet staple. It's typically made with strained Greek yogurt that provides probiotics for gut health, protein for muscle support, and calcium for bone strength. Cucumbers add antioxidants that help protect cells from free radicals.
5. Hot Sauce
Spiciness without many calories or sugar
Most traditional bottled hot sauces are very low in calories, with their main ingredients being chili peppers, vinegar, and salt. The capsaicin in chili peppers may slightly boost metabolism and help with low-grade inflammation. Keep an eye on sodium levels, which can be high.
6. Pesto
Basil-based sauce with heart-healthy fats
While pesto is high in calories, most come from the healthy fats in olive oil and pine nuts, delivering vitamin E and antioxidants. Fresh basil, rich in vitamins A and K, gives pesto its green color—thanks to chlorophyll, a plant compound that may help protect cells from damage.
7. Vinaigrette
Simple dressing that helps with nutrient absorption
Vinaigrettes made with a high-quality oil like extra virgin olive oil contain monounsaturated and polyunsaturated fats, which may help boost nutrient absorption. Commercial brands, however, often have high amounts of hidden sodium and added sugars.
When possible, stick to homemade versions that whisk together vinegar, oil, and herbs.
8. Chili Garlic Sauce
Savory heat and texture with minimal sugar
The garlic in this sauce contains allicin, which may boost heart health and immune function, while the chili peppers provide capsaicin, a compound linked to metabolism and antioxidant benefits. Still, chili garlic sauce can be high in sodium.
9. Sriracha
Sweetened spicy sauce with more sugar
Sriracha contains chili peppers, vinegar, sweetener, and garlic. Its ingredients have some antioxidant and immunity benefits. Unlike plain hot sauce, Sriracha usually has more added sugar, though still way less than regular ketchup and BBQ sauces.
10. Soy Sauce
Low-calorie umami boost with very high sodium
Soy sauce is an extremely low-calorie condiment, but its excessive sodium content (as much as 1,000 milligrams or more per tablespoon) means it should be enjoyed sparingly. Opt for smaller portions, or choose low-sodium or reduced-sodium versions, which can cut the sodium content by more than 40%.
11. Ketchup
Sweet and salty tomato-based staple
Most ketchup is packed with high-fructose corn syrup and other forms of added sugar, and it contains about 150 milligrams of sodium per tablespoon. Ketchup provides lycopene, a heart-healthy antioxidant, plus small amounts of vitamin C and potassium. Choose low-sugar or naturally sweetened versions when you can.
12. Mayonnaise
Classic condiment, loaded with calories
Mayo is arguably the most calorie-dense condiment. One tablespoon has about 100 calories and 12 grams of fat. Most brands use vegetable oil, but versions made with olive or avocado oil can offer more healthy monounsaturated fats and a small boost of omega-3s, which support heart and brain health.
13. BBQ Sauce
Tangy sauce loaded with hidden sugar
Barbecue sauce ranks low because it often contains a ton of added sugar per serving, frequently combining multiple sweeteners like brown sugar, molasses, and high-fructose corn syrup. Making your own BBQ sauce can significantly improve its nutritional profile.
14. Pure Maple Syrup or Honey
All-natural but can spike blood sugar
While natural sweeteners are healthier in some ways than refined sugar, options like maple syrup and honey are still basically pure sugar with no fiber or protein. Although they have a slightly lower glycemic index than table sugar, pure maple syrup and honey can still cause blood sugar spikes. Use these in moderation and as part of a balanced snack or meal.
15. Ranch Dressing
Popular, high-calorie condiment
Ranch lands last place on the list because a two-tablespoon serving is very high in fat (14 grams total), salt (260 milligrams sodium), and calories (140 cal).
Eating too much ranch dressing's salt, sodium, and calories may increase the risk of cardiovascular disease, high blood pressure, and obesity. But, in small portions, it can make eating vegetables more enjoyable, which may benefit your overall health.
A healthier swap for Ranch dressing is Italian dressing seasonings mixed with nonfat or low-fat Greek yogurt.
