Ketchup vs Mustard: which is healthier?

Per 100g, Ketchup has 100 calories, 1g protein, 0.3g fiber, and 0.1g fat, while Mustard has 60 calories, 4.3g protein, 4.3g fiber, and 3.4g fat. Mustard wins on both fronts here, with fewer calories and more protein per 100g.

Which has more calories, Ketchup or Mustard?

Per 100g, Ketchup has 100 calories and Mustard has 60 calories, a difference of 40 calories. In practical terms, 1 tablespoon (17 calories) of ketchup compares with 1 tablespoon (9 calories) of mustard.

Which has more protein, Ketchup or Mustard?

Mustard leads on protein with 4.3g per 100g; the gap is 3.3g per 100g (Ketchup 1g vs Mustard 4.3g). If you are tracking protein targets, that difference compounds quickly across a full day of meals.

Which is better for a low-carb diet, Ketchup or Mustard?

Mustard has 5.3g of carbs per 100g compared to 27.4g in Ketchup, making Mustard the easier fit for low-carb or keto plans. Fiber is 0.3g vs 4.3g per 100g, which also affects net carbs.

Can I substitute Ketchup for Mustard?

Often, yes. Swapping mustard for ketchup shifts your meal by about 40 calories and 3.3g of protein per 100g, so adjust portions if you are logging macros. Texture and cooking behavior differ more than nutrition in many recipes, so test the swap in small batches first.

Ketchup

Mustard

All Comparisons

Ketchup vs Mustard

It's a Tie!

Both foods have similar nutritional profiles

Compare Ketchup and Mustard calories, protein, and nutrition. See which fits your diet goals.

Verdict (USDA data)

Per 100g, Ketchup has 100 calories vs Mustard's 60. Mustard has more protein (4.3g vs 1g) and more fiber (4.3g vs 0.3g).

Sources: Ketchup (FDC 168556) · Mustard (FDC 326698)

Nutrition Comparison (per 100g)

Nutrient	Ketchup		Mustard
Calories	100	vs	60
Protein	1g	vs	4.3g
Carbs	27.4g	vs	5.3g
Fat	0.1g	vs	3.4g
Fiber	0.3g	vs	4.3g
Sodium	907mg	vs	1100mg

Winner determined by: fewer calories, more protein, more fiber, less fat, less sodium

Source: USDA FoodData Central. Ketchup: FDC 168556 · Mustard: FDC 326698.

When to Choose Each

Choose Ketchup when:

A typical portion is 1 tablespoon (17 calories)
Ketchup fits the dishes you already cook

See full Ketchup nutrition

Choose Mustard when:

You're cutting calories (60 vs 100 per 100g)
You need more protein (4.3g vs 1g per 100g)
You want more fiber (4.3g vs 0.3g per 100g)

See full Mustard nutrition

Frequently Asked Questions

Track Your Food with AI

Snap a photo and instantly get calories for Ketchup, Mustard, and thousands more foods.

Last updated: 2026-01-30

← Back to all comparisons

More condiments →Ketchup →Mustard →