Understanding the Sugar Content in Condiments (2024)

We get it. Finding low sugarsauce or sugar free condiments is tough.They are irresistible as they add a splash of delicious flavors to any culinary classic—ketchup on french fries, barbecue on smoked ribs, or even something as simple as honey mustard on a club sandwich.

But hidden beneath all those mouthwatering flavors are added sugars.

Most of us don't always measure out our favorite dipping sauces or sandwich spreads. I mean…when was the last time you measured out a tablespoon of Queso dip before dipping in your tortilla chips? Not likely, right?

As this is not a common practice among hungry restaurant patrons, it certainly makes sense why we tend to over-indulge and consume more sugar than necessary. And since condiments are meant to merely complement the main course of the meal, we often overlook their impact on our diets.

In this article, we want you to know that you can still enjoy tasty flavors that add a bit of spice, sweetness, or tartness to your next dish—without worrying about overdoing the sugar.

5 Low-Sugar Condiments

Below we've compiled a list of a few popular—and oh so tasty—condiment options that are traditionally low in sugar.

1.) Hot Sauce

If you like to kick up the heat, the majority of hot sauces contain as little as 0 grams of sugar. Just keep an eye on the sodium, as this may jump up quickly per serving.

2.) Yellow Mustard

Always a staple for backyard barbecues and outdoor celebrations, Yellow Mustard is also carrying 0 grams of sugar per serving!

3.) Coconut Aminos

This option is a great substitute for regular soy sauce (which also contains less than 1 grams of sugar). Many low-carb enthusiasts spring for this condiment because it contains natural sugar and far less sodium per serving than traditional soy sauce.

4.) Salsa

Salsa really brings home the flavor, and with so many options, you can choose hot and spicy or mild and sweet. As many brands blend fresh herbs and veggies to create authentic flavors, you can enjoy this type of condiment on eggs, chicken, fish, and other protein-rich dishes.

Of course, be careful when you grab a jar off the store shelf. Some brands like to add in extra sugar (more on this below). For a homemade, delicious salsa that brings the heat but contains only 2 grams of sugar, check out this recipe from A Spicy Perspective.

5.) Worcestershire Sauce

You might not always be able to pronounce it correctly, but this popular condiment can make a juicy steak taste even better and only contains 1 gram of total sugars per serving.

Great! You now have your list of low-sugar condiments that won't sacrifice taste. That means you can start enjoying these sauces on your favorite meals. Well…not quite!

Sauce Nutrition 101

If you follow our blog, then you're familiar with us saying that although certain foods can look nutritious on the surface, unless you read the labelsand ingredients on its packaging, you could be missing out on better options!

Although condiments like hot sauce, mustard, and salsa are traditionally low in sugar, some packaged versions may include added sugar to enhance the flavor.​​

Let's review an example.

To answer the question: "does mustard have sugar?" you can't really give a solid yes or no. Why?

Yellow mustard, on its own, contains a low proportion of calories, total fat, cholesterol, carbohydrates, and sugar (0 grams) per one teaspoon serving. But as you already know, there are many different types of mustards out there:

  • Honey mustard
  • Spicy mustard
  • Brown mustard
  • Bavarian mustard
  • Etc.

All delicious, yes, but also higher in added sugars than the original. On the other side of this argument, although ketchup is notorious for containing added sugars, in recent years, many brandlike Heinz now offer options that contain no added sugars.

That means if you're interested in cutting down on sugar, you don't always need to avoid your favorite condiments, as many of them contain low-sugar alternatives.

At the end of the day, the best thing you can do is check the food label and look for the total number of sugar and ingredients. While there, be sure to also check out calories, fat, sodium, and all macro and micronutrients.

Why is all this important?

Let's go back to the example of mustard. Yes, it's low in sugar and sodium, but it's low in nutrients, too. That means you can't really expect to get any type of nutritional value from these types of options. It's better to look at the entire picture of what you can expect. That means not just in flavors but also in nutrition benefits.

This might be why we're seeing a big push on more unconventional condiment options, such as avocado spreads, almond butters, and alternatives for ketchup, brown mustard, and even tomato sauces. It seems that more people want their food choices to be both delicious and nutritious!

And if you ask us, it's not a bad idea!

Stay Connected

We hope you found this article helpful. Be sure to check out our own recipes for ideas that combine the flavors you crave while staying true to your lifestyle. Don't forget about our nutbutter bars and crisps for all you nutrient dense snacking cravings!

Understanding the Sugar Content in Condiments (2024)

FAQs

Which condiment has the most sugar? ›

But sadly, sweet chilli sauce is renowned for being high in sugar, which spells bad news for our teeth. In a single 25g serving of sweet chilli sauce, you're consuming around 13.7g of sugar!

Which condiments have the least sugar? ›

The Best and Worst Condiments for Sugar Content
  • 0 grams: Hot Sauce. A 1-teaspoon serving delivers no sugar, simply red peppers, vinegar, water, salt and garlic. ...
  • 0 grams: Mayonnaise. ...
  • 0 grams: Soy Sauce. ...
  • 1 gram: Worcestershire Sauce. ...
  • 1 gram: Ranch Dressing. ...
  • 2 grams: Jarred Salsa. ...
  • 2 grams: Coconut Aminos. ...
  • 2 grams: Steak Sauce.
Jul 13, 2018

How to read the sugar label on food labels? ›

Having the word “includes” before added sugars on the label indicates that added sugars are included in the number of grams of total sugars in the product. This means one serving of the product has 7 grams of added sugars and 8 grams of naturally occurring sugars – for a total of 15 grams of sugar.

How is sugar content determined in food? ›

Sugars can be determined by physical and chemical tech- niques (AOAC, 1984), paper chromatography (Lee et al., 1970), gas liquid chromatography (GLC) (Sweeley et al., 1963; Birch, 1973; Larson et al., 1974), and high pressure liquid chroma- tography (HPLC) (Linden and Lawhead, 197.5; Conrad and Palmer, 1976; Dunmire ...

What condiments are bad for diabetics? ›

Ketchup is often considered one of the bad-boy condiments for people with type 2 diabetes. This may be in part because ketchup contains "hidden" sugar and salt, and also because people often use too much of it and put it on everything.

What is the 5/20 rule? ›

% Daily Value (DV) can help you. figure out if a food is HIGH or. LOW in a nutrient, Use the 5-20 Rule. If the % DV is 5 or less then it is low in that nutrient, If the% DV is 20% or more then it is high in that nutrient.

What is considered high sugar on food labels? ›

Labels on the back of packaging

Products are considered to either be high or low in sugar if they fall above or below the following thresholds: high: more than 22.5g of total sugars per 100g. low: 5g or less of total sugars per 100g.

Does honey count as added sugar? ›

Is honey a natural or added sugar? Honey is a naturally occurring sugar and is also considered an added sugar, which can be confusing. Although pure honey is made by nature and no sugars are added during its production, consuming pure honey contributes added sugars to the diet.

How can you tell if a food is high in added sugars? ›

To identify added sugars, look at the ingredients list. Some major clues that an ingredient is an added sugar include: it has syrup (examples: corn syrup, rice syrup) the word ends in “ose” (examples: fructose, sucrose, maltose, dextrose)

How do you know if a product is high in sugar? ›

Colour-coded labelling makes it easy to see at a glance if a product is high (red), medium (amber) or low (green) in certain nutrients including sugars. The amount of these nutrients in grams per serving is also stated.

What is a good percentage of sugar in food? ›

The DV can be an easy way to compare food products for added sugars: 5% DV or less of added sugars per serving is considered low. 20% DV or more of added sugars per serving is considered high.

Does ketchup or mustard have more sugar? ›

Mustard has even fewer calories than ketchup — 10 calories per tablespoon. It's less sweet than ketchup, containing less sugar but more nutrients. It has Vitamin E, which is good for skin and hair, and magnesium, which helps lower blood pressure.

Is mayonnaise high in sugar? ›

Most mayos proudly claim they contain zero grams of sugar per serving, but the ingredients clearly show sugar is involved.

Which has more sugar ketchup or ice cream? ›

Let's say you're the type to put ketchup on everything, and add just one more serving: If you ate half a cup of Haagen-Daaz ice cream, you'd be consuming fewer grams of sugar than you would eating this much ketchup.

What food has the most hidden sugar? ›

11 Foods and Drinks With a Ton of Hidden Sugar
  • Granola and granola bars. ...
  • Protein bars. ...
  • Sauces, condiments and salad dressings. ...
  • Sports drinks. ...
  • Pressed juices. ...
  • Dairy-free milk alternatives. ...
  • Canned soups. ...
  • Peanut butter (and other nut butters) MaraNatha is a better-for-you peanut butter brand.
Jan 23, 2023

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