Could you imagine a hamburger or chicken sandwich without condiments? Whether it’s ketchup, mustard, barbecue sauce, or a more creative condiment like hummus or chipotle mayo, condiments add flavor and in some cases moisture to your sandwiches and other dishes— and they also add a certain palatability to your meals, making certain diet foods easier to choke down than if they were left plain.
However, not all condiments are equally healthy. Some may cost you as much as 100 calories for just a teaspoon, and are packed with added sugars. Others may only set you back about 5 calories per tablespoon, and be chock-full of vitamins and minerals.
Condiments sometimes get a bad rap, but it’s all about being smart and finding ones that fit into your lifestyle. It goes without saying, but if you can find a low-fat, zero sugar version of your favorite sandwich topper, then that’s the way to go.
We’re all for increasing flavor around here, but not at the cost of adding unnecessary calories. Luckily for you, we’ve decided to run down some of the best (and worst) condiments you’re likely to find on the supermarket shelves.
Here’s a rundown of which toppings are better choices and which aren’t so diet-friendly.
1 of 9
Brian Klutch
Hummus
This puree is made of chickpeas, olive oil, and spices. It’s free of cholesterol and provides protein and fiber.
Use 1 tablespoon on chicken, turkey, egg, or grilled vegetable sandwiches or serve on the side of vegetable, beef, lamb, or chicken kabobs.
2 of 9
Africa Studio
Mayo
Made from a mixture of egg yolk, oil, and an acid (like vinegar), mayonnaise is laden with artery-clogging saturated fat. One tablespoon provides 100 calories and 1.5 grams of saturated fat. Add one cup of traditional jarred mayonnaise to a pasta salad or potato salad and you’ve added 1,600 calories and 24 grams of saturated fat (that’s over 100% of the daily recommended amount)!
If you’re craving mayo, opt for light and mix it with nonfat Greek yogurt or choose a mayo made with avocado, olive or canola oil and stick to 1 tablespoon portions.
3 of 9
Brent Hofacker
Best: Dijon Mustard
Although regular mustard is certainly a healthier choice, Dijon has the extra spices for that burst of flavor. Because it’s so flavorful, you don’t need to add much. One teaspoon provides 5 calories and 100 mg sodium and is free of fat, cholesterol, and carbs.
4 of 9
New Africa
Worst: Barbecue Sauce
Bottled barbecue sauce tends to be made from a tomato-based mixture of spices and sweeteners like molasses or sugar. For a 2 tablespoon portion, calories can range from 45 to 70 with about 12 to 17 grams of sugar, and 200 to 350 milligrams of sodium. Some brands use less sugar and sodium than others, so compare labels to find the healthiest one for you.
5 of 9
valkyrielynn
Best: Salsa
Salsa is a mixture of vegetables or fruit and flavorful ingredients. The most popular is tomato salsa which has about 10 calories per 2 tablespoons and about 200 mg of sodium. It’s a good way to get some extra vegetables or fruit in your diet. Serve over burgers, potatoes, or with chicken or fish.
6 of 9
Elena Veselova / Shutterstock
Worst: Ranch Dressing
Thick and creamy dressing like ranch is packed with calories and artery-clogging saturated fat. According to the 2015-2020 Dietary Guidelines for Americans, you should limit saturated fat to no more than 10% of your daily calories. Two tablespoons can range from 120 to 180 calories and about 10% of the recommended daily maximum of saturated fat.
If you choose to add ranch dressing to sandwiches or other dishes, opt for a lighter ranch or make your own healthier version. If you choose to use a traditional bottled version, lessen the portion to 1 tablespoon.
7 of 9
Michelle Lee Photography
Best: Liquid Aminos
If you’re watching your sodium, liquid aminos are a nice alternative to soy sauce. Bragg is one of the popular brands with 1 teaspoon providing no calories and 329 mg of sodium and 0.5 g of protein. You can use liquid aminos anywhere you would soy sauce.
8 of 9
showcake
Worst: Syrup
We aren’t talking about the 100% pure maple syrup, but rather the syrup imposters that taste like syrup but are made from all sorts of added sugars like liquid sugar, high fructose corn syrup, and the like. Two tablespoons of syrup provides around 75 to 100 calories and 10 to 17 grams of added sugar. If you really want syrup, use the real deal – 100% pure maple syrup and cut portions to 1 tablespoon.
9 of 9
Gulsina
Best: Greek Yogurt
Greek yogurt has a thick, creamy texture and tangy flavor that can be used to top baked potatoes or your morning whole grain pancakes or waffles. Greek yogurt has less sugar, sodium, and double the protein compared to traditional yogurt and is also a lower lactose option for those who are sensitive. Opt for 2 tablespoons of nonfat or reduced fat if you’re watching the saturated fat and calories. Full fat is also available, but be mindful of portions.
