Mayonnaise
Mayonnaise often finds itself at the bottom of the health list, and for good reason. Commercial mayo is typically loaded with refined oils, like soybean or canola oil, which are high in omega-6 fatty acids that can contribute to inflammation if consumed excessively, according to Harvard Medical School. A single tablespoon packs around 90 calories and 10 grams of fat, making it one of the densest condiments calorie-wise. Most popular brands also contain preservatives and added sugars, which add no nutritional value. While some mayos now offer olive or avocado oil versions, traditional mayo still dominates the shelves and sandwiches. Studies published in the American Journal of Clinical Nutrition have linked high intake of processed oils to increased cardiovascular risk. If you can’t resist mayo, opt for homemade versions with healthier oils and keep your portions small.
Ranch Dressing
Ranch dressing is a staple in many fridges, but its health reputation isn’t great. According to the USDA, two tablespoons of ranch add about 130 calories, 13 grams of fat, and over 260 mg of sodium to your meal. Most commercial ranch dressings rely on soybean oil and contain a blend of artificial flavors and preservatives. A 2024 Cleveland Clinic report highlighted that high sodium and fat intake from dressings like ranch can raise blood pressure and risk of metabolic syndrome. Despite creamy dressings being tasty, they have little to offer in terms of vitamins or minerals. Some light versions reduce fat, but often use more sugar or artificial thickeners to compensate. Choosing a yogurt-based ranch or making your own at home with Greek yogurt can be a healthier option.
Barbecue Sauce
Barbecue sauce can turn healthy grilled foods into sugar bombs. The American Heart Association points out that a mere two tablespoons can deliver up to 15 grams of added sugar—almost four teaspoons. Many popular brands include high fructose corn syrup as a main ingredient, which is linked to increased risk of obesity and type 2 diabetes according to a 2023 review in the journal Nutrients. Sodium content is also a concern, with some sauces containing over 350 mg per serving. While its tangy, smoky taste is hard to resist, regular use can significantly add to your daily sugar intake. If you’re a barbecue lover, look for sauces labeled “no added sugar” or try making your own with pureed tomatoes and spices.
Ketchup
Ketchup is one of the most beloved condiments worldwide, but its health profile is mixed. The classic recipe is heavy on sugar, with about 4 grams per tablespoon, and often includes high fructose corn syrup. The CDC warns that added sugars in condiments can quietly push people over the recommended daily limits. Ketchup is also fairly high in sodium, with around 190 mg per tablespoon. However, ketchup does contain lycopene, a powerful antioxidant found in tomatoes, which has been linked to reduced heart disease risk in recent research published in 2024. For a healthier option, seek out ketchups with no added sugar or make a homemade version using tomato paste and spices.
Honey Mustard
Honey mustard seems like a healthier option, but most commercial varieties are surprisingly high in sugar. According to the USDA, two tablespoons may contain up to 8 grams of sugar and about 120 calories. The honey in the name is often just a small component, with the bulk of the sweetness coming from added sugars or corn syrup. While mustard itself is low in calories and contains phytonutrients, the added sweeteners in honey mustard can cancel out these benefits. A 2023 study in Nutrients found that reducing sugar in condiments could significantly lower daily caloric intake for many Americans. If you enjoy the flavor, try mixing plain mustard with a drizzle of real honey for more control over the sugar content.
Teriyaki Sauce
Teriyaki sauce is popular for its umami-packed flavor, but it’s notorious for being both sugary and salty. The USDA reports that one tablespoon contains about 690 mg of sodium and 3 grams of sugar, making it one of the highest-sodium condiments available. Consistent high sodium intake, as highlighted by the American Heart Association in 2024, is a major risk factor for hypertension and stroke. Many teriyaki sauces use soy sauce as a base, which adds even more sodium, and corn syrup or sugar for sweetness. While it can make vegetables or proteins taste amazing, moderation is key. Healthier versions use low-sodium soy sauce and skip the added sugars, or you can create your own marinade with ginger, garlic, and a splash of tamari.
Soy Sauce
Soy sauce is a staple in many Asian dishes, but its health drawbacks are hard to ignore. Just one tablespoon contains about 900 mg of sodium, nearly 40% of the recommended daily limit according to the FDA. Excessive sodium is linked to high blood pressure, kidney damage, and stroke, as reported by the World Health Organization in 2024. While soy sauce does provide some trace minerals and antioxidants, these benefits are overshadowed by the salt content. Some brands now offer “low-sodium” versions that cut sodium by almost half, which is a better option for regular use. If you’re watching your salt intake, coconut aminos or diluted soy sauce may be better alternatives.
Hot Sauce
Hot sauce has earned a reputation as a healthier condiment, and recent studies from 2023 back this up. Most hot sauces are low in calories, sugars, and fats, with a typical serving containing less than 5 calories. They’re also free from added sugars and often use natural ingredients like chili peppers, vinegar, and spices. Capsaicin, the compound that gives peppers their heat, has been shown in multiple studies to boost metabolism and may even help reduce appetite. However, sodium levels can still creep up, with some brands containing over 200 mg per teaspoon. Using hot sauce in moderation can add flavor without piling on calories, and choosing versions with simple, whole ingredients is best.
Mustard
Mustard consistently ranks among the healthiest condiments. It’s low in calories, with only about 5 calories per teaspoon, and contains no added sugars or unhealthy fats. Mustard seeds are rich in phytonutrients and antioxidants, and research published in 2024 in the Journal of Food Science found that mustard may have anti-inflammatory properties. Traditional yellow, Dijon, and spicy brown mustards generally have minimal sodium compared to other condiments—around 55 mg per serving. The absence of artificial additives in most mustards is another plus. Choosing stone-ground or wholegrain mustards provides even more nutrients and fiber.
Salsa
Salsa sits at the top of the healthy condiment list for good reason. Made primarily from tomatoes, onions, peppers, and herbs, salsa is rich in vitamins A and C, as well as the antioxidant lycopene. According to a 2025 CDC nutrition update, fresh salsa contains fewer than 20 calories per quarter-cup serving and has almost no fat or added sugars. The naturally high fiber content from vegetables supports digestion and heart health. Unlike processed condiments, salsa is usually free of preservatives and artificial ingredients when made fresh. Opting for homemade or refrigerated varieties helps maximize health benefits, making salsa a flavorful, nutrient-packed choice for nearly any dish.
