Calories in Condiments
Sauces, dressings, and flavor enhancers. 24 condiments with detailed nutrition.
Condiments at a glance
Best low-calorie condiments
All under 20 calories per serving, all add real flavor:
Mustard
Yellow or Dijon, ~3 calories per tsp. Adds tang and depth to anything from sandwiches to dressings.
Hot Sauce
0-5 calories per tsp depending on brand. Capsaicin has minor appetite-suppressing effects in some studies.
Salsa
10-15 calories per 2 tbsp, plus vegetable content. A top-tier dip for chips, eggs, or grilled meats.
Soy Sauce
10 calories per tbsp, big umami payoff. Watch sodium (low-sodium versions exist).
Ponzu Sauce
Citrus-based soy sauce, 15 cal per tbsp. Brighter and lower-sodium than straight soy.
All condiments (24)
Mayonnaise
94 cal / 1 tablespoon
1g protein • 0.6g carbs • 75g fat
Ketchup
17 cal / 1 tablespoon
1g protein • 27.4g carbs • 0.1g fat
Mustard
9 cal / 1 tablespoon
4.3g protein • 5.3g carbs • 3.4g fat
Soy Sauce
11 cal / 1 tablespoon
10.5g protein • 5.6g carbs • 0.1g fat
Hot Sauce
1 cal / 1 teaspoon
0.5g protein • 1.8g carbs • 0.4g fat
Honey
64 cal / 1 tablespoon
0.3g protein • 82.4g carbs • 0g fat
Salsa
9 cal / 2 tbsp
1.4g protein • 6.7g carbs • 0.2g fat
Guacamole
47 cal / 2 tbsp
1.9g protein • 8.4g carbs • 14.2g fat
Hummus
70 cal / 2 tablespoons
7.9g protein • 14.3g carbs • 17.8g fat
Ranch Dressing
120 cal / 2 tablespoons
1.3g protein • 5.9g carbs • 44.5g fat
Ponzu Sauce
6 cal / 1 tablespoon
0g protein • 6.7g carbs • 0g fat
Caesar Dressing
152 cal / 2 tablespoons
2.2g protein • 3.3g carbs • 57.8g fat
Italian Dressing
67 cal / 2 tablespoons
0.4g protein • 12.1g carbs • 21.1g fat
Blue Cheese Dressing
136 cal / 2 tablespoons
1.4g protein • 4.8g carbs • 51.1g fat
Thousand Island Dressing
114 cal / 2 tablespoons
1.1g protein • 14.6g carbs • 35.1g fat
BBQ Sauce
29 cal / 1 tbsp
0.8g protein • 40.8g carbs • 0.6g fat
Buffalo Sauce
3 cal / 2 tbsp
1.2g protein • 0.8g carbs • 0.7g fat
Maple Syrup
52 cal / 1 tablespoon
0g protein • 67g carbs • 0.1g fat
Teriyaki Sauce
16 cal / 1 tablespoon
5.9g protein • 15.6g carbs • 0g fat
Hoisin Sauce
35 cal / 1 tbsp
3.3g protein • 44.1g carbs • 3.4g fat
Worcestershire Sauce
13 cal / 1 tablespoon
0g protein • 19.2g carbs • 0g fat
Pesto
186 cal / 2 tablespoons
8.6g protein • 5.7g carbs • 59.2g fat
Nutella
199 cal / 2 tablespoons
5.4g protein • 62.4g carbs • 29.7g fat
Jam
56 cal / 1 tablespoon
0.4g protein • 68.9g carbs • 0.1g fat
Higher-calorie but worth it
When you need richness, these are the better-than-average choices:
About condiments
Condiments are the calorie blind spot almost nobody logs. A grilled chicken salad becomes a 700-calorie meal with 3 tablespoons of ranch. A lean turkey sandwich quietly absorbs 200 calories from mayo.
Lean on acid and spice. Mustard, vinegar, hot sauce, salsa. Before you reach for cream and oil. Acid is the most underused flavor lever in home cooking, and it's nearly free.
Tips for eating condiments
Order salad dressing on the side, then fork-dip
Restaurant salads typically come with 4-6 tbsp of dressing pre-poured (300-500 cal). Order it on the side and dip your fork in before each bite. You'll use 1-2 tbsp at most and barely notice the difference. Single highest-leverage move when eating out.
Mayo is the stealthiest calorie source
A measured tablespoon of mayo is 90 calories. The 'thin layer' on a sandwich is closer to 2-3 tbsp = 180-270 calories. Mustard, Greek yogurt, hummus, or mashed avocado all do the moisture job at a fraction of the calories.
Whisk your own vinaigrette in 90 seconds
3 tbsp olive oil + 1 tbsp vinegar + 1 tsp Dijon + salt + cracked pepper, whisked in a jar. That's it. Store-bought dressings are 100-150 cal per 2 tbsp loaded with stabilizers and added sugar. Homemade is better-tasting, cheaper, and lets you control the oil-to-acid ratio.
Reach for acid before reaching for fat
A squeeze of lemon over roasted vegetables, a splash of red wine vinegar in soup, or lime juice on grilled chicken adds enormous flavor at zero calorie cost. Acid is the most underused lever in home cooking. Try it before defaulting to butter, cheese, or cream.
Watch the daily sodium creep
Soy sauce (900mg/tbsp), ketchup (160mg/tbsp), BBQ sauce (175mg/tbsp), salad dressing (200-400mg per serving). The 2,300mg daily cap evaporates fast across a few sandwich and stir-fry meals. Low-sodium soy sauce and reduced-sodium ketchup are near-indistinguishable swaps.
Greek yogurt 1:1 for sour cream and mayo
Plain Greek yogurt is a direct sour cream replacement in tacos, dips, and baked potatoes, and works in tuna and chicken salad as 50-100% of the mayo. You drop 25-30g fat per cup and gain 15-20g protein with no real flavor sacrifice.
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Last updated: Apr 24, 2026