Condiments are a fast and easy way to dress up foods that may be lacking in flavor. Some condiments have health benefits, while others just tack on extra calories.
Here are five of the most popular condiments and the lowdown on their nutrition content.
Condiment #1: Ketchup
It seems like no restaurant table is complete without the signature red bottle of Heinz ketchup. This condiment is one of America’s most popular. However, be aware that ketchup can have quite a bit of sugar added to it. Each tablespoon of ketchup is roughly equivalent to one teaspoon of sugar. Some ketchup brands, including Heinz, use high-fructose corn syrup as the main sweetener.
The recommended intake for added sugars is six teaspoons a day for women and nine teaspoons a day for men.
Verdict: Stick to a brand that doesn’t contain high fructose corn syrup and use ketchup in moderation.
Condiment #2: Mustard
Next to ketchup, mustard is the second most commonly found condiment on restaurant tables. The nutritional benefits of mustard depend on the variety. Yellow mustard gets its pigment from turmeric, a spice with anti-inflammatory and heart-healthy properties. Dijon and whole grain mustards have their own phytochemicals, which are natural chemicals in food that can help prevent various diseases.
Honey mustard, like ketchup, may contain added sugars. Many brands sweeten their honey mustard with high-fructose corn syrup. You can easily make your own honey mustard with the mustard of your choice and a dash of honey.
The one thing to watch out for is the sodium content, which can add up quickly if you’re having more than a teaspoon serving at a time. Luckily, mustard is a condiment where a little goes a long way.
Verdict: Most mustards are a go-to condiment choice.
Condiment #3: Hot Sauce
Turns out this college dorm-room staple actually holds its own in the nutrition arena. Hot sauce is a calorie-free food, so you don’t have to worry about mindlessly adding calories when dashing it on. Hot sauce also has capsaicins, which are the active component of chili peppers. Capsaicins boost metabolism and may even suppress appetite. In general, the hotter the hot sauce, the more capsaicins it has. Check out which hot sauce we taste-tested took first place.
Verdict: Choose the hottest hot sauce you can handle for the most health benefits.
Condiment #4: Mayonnaise
Mayonnaise has a reputation for being not-so-healthy. When you look at the nutrition label on mayo, you may notice that it’s mostly mono and polyunsaturated fats. This may be confusing because we generally consider these to be healthy fats. Technically, mayo is made from healthy fats, but overall it’s a not-so-healthy food.
The reason for this is that mayonnaise is calorie dense. In comparison to other healthy fats like avocado, mayo is high in calories and doesn’t provide as much in the way of fiber, vitamins and minerals.
Verdict: Skip the mayo and substitute avocado to get the healthy fat and rich mouthfeel in your meal.
Condiment #5: Salsa
When compared to other dips like queso or sour cream, salsa is usually the lowest calorie of the bunch. Fresh salsa is a better choice than the store-bought variety, as the canned stuff usually has lots of sodium as the main preservative. If you go the store-bought way, compare brands side by side and choose the lowest sodium salsa you can find.
Verdict: Keep an eye out for sodium in store-bought salsas. Check out our Zipongo taste-tested salsa picks, too.
Bobby is the community and social media manager at Zipongo. He has a degree in nutrition and dietetics and previously worked as a health educator.
