Ketchup’s Hidden Sugar Bomb
You might think you’re just adding a bit of tangy tomato flavor to your fries, but ketchup packs a surprising sugar punch that most people never see coming. A single tablespoon of ketchup can contain around 4 grams of sugar, and most of this sugar is added sugar. What makes this particularly sneaky is that many brands use high-fructose corn syrup or other sweeteners to achieve that perfect sweet-tangy balance we all crave.
Think about how much ketchup you actually use, though. If you’re anything like most people, you’re probably using way more than a tablespoon. If you love ketchup and have 4–5 tablespoons with a single meal, you could consume 35% or more of the daily value for sugar from the ketchup alone. That’s nearly four teaspoons of sugar just from what seems like a harmless condiment.
Barbecue Sauce’s Sweet Deception
Barbecue sauce might taste savory and smoky, but it’s actually one of the most sugar-laden condiments on the market. BBQ sauce has an average of 4 to 6 grams of sugar per tablespoon, which puts it right up there with ketchup in terms of hidden sweetness. The problem is that barbecue sauce often tastes more complex than it actually is, masking its sugar content behind bold flavors like molasses, smoke, and spice.
What’s particularly concerning is how easily barbecue sauce consumption can add up during grilling season or when you’re enjoying pulled pork sandwiches. It’s hard to imagine why a manufacturer has to include nine different types of sugar in one jar of BBQ sauce, yet that’s exactly what some brands do to achieve their signature taste. The sugar helps create that glossy, caramelized coating that makes grilled foods look so appetizing.
Salad Dressing’s Sugar Trap
Here’s where things get really tricky: you’re trying to eat healthy by having a salad, but your dressing might be sabotaging your efforts. Lower-fat salad dressing tends to use sugar and salt to compensate for flavor loss when removing fat from oils. This means that bottle of “light” or “low-fat” dressing you picked up could actually contain more sugar than the regular version.
Even seemingly healthy options like vinaigrettes can pack surprising amounts of sugar. Many commercial brands add sweeteners to balance the acidity of vinegar, and before you know it, you’re drizzling multiple teaspoons of sugar over your greens. The serving sizes on these bottles are often laughably small too—have you ever actually measured out two tablespoons of dressing?
Sweet and Sour Sauce’s Not-So-Secret Formula
Sweet and sour sauce doesn’t even try to hide its sugar content in the name, but the actual amount might still shock you. A serving of sweet and sour sauce contains 9 grams of sugar, which is more than two teaspoons in just two tablespoons of sauce. This condiment is essentially liquid candy disguised as a flavor enhancer.
The formula for sweet and sour sauce is deceptively simple: it combines water, vinegar, brown sugar, ketchup and soy sauce. Notice how sugar appears twice in that ingredient list—both as brown sugar and as the sugar already present in ketchup. When you order Chinese takeout or make stir-fry at home, you’re often using much more than the recommended serving size, which means you could be consuming 15-20 grams of sugar from sauce alone.
Teriyaki and Soy-Based Sauces’ Sneaky Sweetness
Soy sauce itself is relatively low in sugar, but the moment you venture into teriyaki, hoisin, or other soy-based sauces, the sugar content skyrockets. Teriyaki sauce, hoisin sauce, and other soy-based sauces all have added sugars that mount up. These sauces are designed to provide that perfect umami-sweet balance that makes Asian cuisine so addictive.
What makes these sauces particularly problematic is how they’re often used in large quantities during cooking. Unlike ketchup, which you might add after cooking, these sauces are frequently used as marinades or cooking sauces, meaning your entire dish becomes saturated with their sugar content. A single serving of teriyaki chicken from a restaurant can contain 20-30 grams of sugar, much of it coming from the sauce.
Ranch and Creamy Dressings’ Hidden Sweeteners
Ranch dressing might seem like a savory, herb-filled condiment, but many commercial versions contain surprising amounts of sugar. The sugar isn’t there for sweetness—it’s there to balance the tanginess of buttermilk and the richness of mayonnaise. Even homemade ranch recipes often call for a pinch of sugar to round out the flavors.
The bigger issue comes when ranch is combined with other condiments. BBQ ranch sauce contains 13 grams of sugar per serving, turning what should be a relatively low-sugar condiment into a significant source of added sweeteners. This trend of combining condiments has created hybrid sauces that pack double the sugar punch of their individual components.
Honey Mustard’s Double Sugar Hit
Honey mustard is another condiment where the sugar content is somewhat obvious from the name, but the actual amount often exceeds expectations. The honey provides natural sugar, but many commercial versions also add high-fructose corn syrup or other sweeteners to intensify the sweetness and improve shelf stability.
What makes honey mustard particularly tricky is that it’s often marketed as a healthier alternative to other condiments. People assume that because it contains honey—a natural sweetener—it must be better for you. However, the sugar content often rivals or exceeds that of ketchup, and the portion sizes tend to be generous. A typical honey mustard dipping sauce packet contains about 6-8 grams of sugar, and most people use multiple packets.
Relish and Pickle-Based Condiments’ Sweet Surprise
Relish and other pickle-based condiments seem like they should be sour and salty, but they’re often loaded with sugar to balance their acidity. Relish contains added sugars that mount up, and this is especially true for sweet pickle relish, which can contain 4-6 grams of sugar per tablespoon.
The problem with relish is that it’s often used as a topping rather than a standalone condiment, which means people don’t think of it as a significant source of sugar. But when you’re loading up a hot dog or hamburger with relish, you could be adding the equivalent of 1-2 teaspoons of sugar without realizing it. Even dill pickle spears, which taste sour, often contain added sugar in their brine to balance the vinegar’s harshness.
