My Two Cents on Condiments

’Tis the BBQ season

’Tis the season to be barbecuing, so it seems timely to talk about condiments.

You know what I’m going to say, right? That the creamy dressings and spreads based on mayonnaise tend to be the most caloric and highest in fat grams. I’m talking about condiments like mayonnaise, tartar sauce, and “special sauce.”

Sauces and spreads based on cream or sour cream, such as ranch sauce, are next in line. If mayo is a must, consider switching to light mayonnaise, which still adds 35 calories, 3.5 grams fat, and 0.5 g saturated fat per tablespoon.

So what condiments are better for us?

Anything based on a vegetable tends to be a better choice: salsa, ketchup, pickle relish, and the like. The first 5 ingredients in my favorite salsa, for example, are tomatoes, orange juice from concentrate, tomato paste, onions, and garlic.

Mustard is also a great choice because it’s made with mainly vinegar, water, and mustard seed. Another of my favorite condiments is barbecue sauce. One tablespoon goes a long way and adds about 30 calories, 0 grams fat, 6 grams sugar, and 120 milligrams sodium, depending on the brand.

Barbecue sauce can also be based on tomatoes, with tomato purée and tomato paste being common ingredients in most store-bought options.

Here’s an easy-to-read breakdown for reference:

Mustard (2 teaspoons): 0 calories, 0 g fat, 110 mg sodium

Salsa (2 tablespoons): 10 calories, 0 g fat, 170 mg sodium

BBQ sauce (1 tablespoon): 30 calories, 0 g fat, 120 mg sodium

Ketchup (1 tablespoon): 15 calories, 0 g fat, 190 mg sodium


By Elaine Magee, MPH, RD
The Recipe Doctor Blog