A Guide to Low-Calorie Condiments: What is the sauce with the least amount of calories?

October 31, 2025 •

4 min read

Many commercial sauces and dressings are surprisingly high in calories, sugars, and fats, sabotaging a healthy diet. However, a range of zero and near-zero calorie options can transform bland dishes into flavorful meals. This guide helps you identify what is the sauce with the least amount of calories and provides a comprehensive look at the best low-calorie options for your kitchen.

Quick Summary

This article explores various sauces and condiments, from zero-calorie hot sauces and mustard to nutrient-dense salsa, detailing which offer the lowest calorie counts. It covers both store-bought options and simple homemade recipes, explaining how these flavorful additions can help maintain calorie goals and enhance meals for a healthy diet.

Key Points

Zero-Calorie Winners: Classic hot sauces like Frank's RedHot, simple mustard, and low-sodium soy sauce contain virtually zero calories per serving, making them excellent choices for adding flavor freely.
Nutrient-Dense Alternatives: Fresh salsa is a low-calorie sauce packed with vitamins and antioxidants from tomatoes and peppers.
Creamy without the Calories: Greek yogurt is a versatile, protein-rich base for creamy sauces, offering a healthy alternative to high-fat dressings.
Control Your Ingredients: Making sauces at home allows you to manage sugar and sodium content, ensuring your condiments align with your dietary needs.
Vinegar for Flavor: Citrus juice and various vinegars provide a tangy, acidic kick with very few calories, perfect for dressings and marinades.
Beware of Hidden Calories: Always check nutrition labels, as some processed sauces, especially honey-mustard or sweet chili, can be loaded with hidden sugars and calories.
Brands to Look For: Consider specialty zero-calorie brands like Walden Farms for a wider range of diet-friendly options.

The Surprising Truth About Condiment Calories

While a main dish might be healthy, the sauces and dressings we use can quickly add unwanted calories, fat, and sodium. A single serving of certain creamy dressings or barbecue sauces can contain over 100 calories, easily adding hundreds of extra calories over a day if you're not careful. For those focused on weight management or simply trying to eat healthier, understanding the calorie content of condiments is crucial for success. By opting for low or zero-calorie alternatives, you can enjoy all the flavor without any of the guilt.

The Zero-Calorie Champions

When seeking the absolute lowest-calorie option, the answer often lies in simple, vinegar-based condiments. Several popular sauces contain so few calories per serving that they are labeled as zero-calorie, making them perfect for adding flavor freely.

Hot Sauces: Many classic, vinegar-based hot sauces are effectively zero calories. Brands like Frank's RedHot Original Cayenne Pepper Sauce and some Tabasco varieties (e.g., Original Red) contain negligible calories per teaspoon. Their heat comes from capsaicin in the peppers, which has been shown to boost metabolism.
Mustard: Classic yellow mustard, made primarily from mustard seed, vinegar, spices, and water, is a fantastic zero-calorie flavor enhancer. It adds a zesty, tangy kick to sandwiches and meats without any calorie penalty. Just be mindful of honey-mustard and other specialty versions, which often contain added sugars and can have a higher calorie count.
Low-Sodium Soy Sauce: While regular soy sauce has a few calories, low-sodium versions often register as zero calories per serving. This fermented soybean condiment provides a rich, umami flavor ideal for Asian-inspired dishes, marinades, and stir-fries. It’s important to choose the low-sodium option to avoid excessive salt intake.
Walden Farms: This brand specializes in calorie-free and sugar-free products, including dressings and sauces. Their range offers a guilt-free way to enjoy richer flavors like ranch and barbecue, although the taste profile might differ from traditional versions.

Low-Calorie Powerhouses and Homemade Alternatives

Beyond the zero-calorie sauces, there are many other options that offer great flavor for minimal calories. Often, these sauces also provide added nutritional benefits.

Salsa: A fresh, tomato-based salsa typically contains only about 5 calories per tablespoon. Ingredients like tomatoes, onions, jalapeños, and cilantro provide vitamins A and C and antioxidants while delivering a massive flavor punch.
Greek Yogurt-Based Sauces: Greek yogurt is an excellent, protein-rich base for creamy, low-calorie sauces. By mixing it with fresh herbs like dill, garlic, and a squeeze of lemon juice, you can create a delicious and nutritious dip or dressing for around 30 calories per 2 tablespoons. This is a great, healthier alternative to high-fat cream-based dressings.
Lemon or Lime Juice: A simple squeeze of citrus juice adds a bright, tangy flavor with virtually no calories. This natural acid can replace oil in dressings and marinades, providing vitamin C and enhancing the taste of vegetables, seafood, and salads.
Vinegar: Different types of vinegar, such as red wine vinegar or apple cider vinegar, can be used as a flavorful, low-calorie base for vinaigrettes. A half-cup of vinegar contains only about 25 calories and offers a rich, tangy flavor.
Pesto (with modifications): Traditional pesto is high in calories due to nuts and oil. However, a modified, lighter version can be made by blending basil, garlic, a small amount of olive oil, and some water to thin it, creating a vibrant sauce for a fraction of the calories.

Homemade Low-Calorie Sauces

Making your own sauces puts you in control of every ingredient, allowing you to reduce sodium, sugar, and unhealthy fats. Here are some easy ideas:

Spicy Mustard Sauce: Combine Dijon mustard, a splash of apple cider vinegar, a touch of honey or stevia, and a pinch of cayenne pepper for a sauce that works well with grilled chicken.
Lighter Teriyaki Sauce: Simmer low-sodium soy sauce, rice vinegar, a modest amount of honey, fresh ginger, and garlic for a sweet and savory glaze.
Creamy Avocado Cilantro Sauce: Blend a ripe avocado with cilantro, non-fat Greek yogurt, lime juice, and garlic for a zesty, creamy topping with healthy fats.

Low-Calorie Condiment Comparison Table


Sauce/Condiment	Calories per Tablespoon	Flavor Profile	Best Uses
Hot Sauce (e.g., Frank's RedHot)	~0	Spicy, tangy	Eggs, wings, meats, soups
Mustard (Yellow)	~0	Zesty, tangy	Sandwiches, hot dogs, dressings
Low-Sodium Soy Sauce	~0	Salty, umami	Stir-fries, marinades, dipping sauce
Salsa (Tomato)	~5	Fresh, savory, spicy	Tacos, chicken, scrambled eggs
Greek Yogurt Sauce (Homemade)	~15–30	Creamy, herby, tangy	Salads, dipping veggies, baked potatoes
Vinegar (e.g., Apple Cider)	~3	Tangy, acidic	Salad dressing base, marinades
Sugar-Free Ketchup	~5	Sweet, tomato-based	Burgers, fries, meatloaf
Sugar-Free BBQ Sauce	~5–10	Smoky, sweet	Grilling, marinades

Conclusion: Flavorful and Diet-Friendly Choices

The search for what is the sauce with the least amount of calories leads to several excellent options, with classic hot sauces and mustard taking the top spot at effectively zero calories. However, a whole world of low-calorie alternatives, from vibrant salsa to creamy Greek yogurt-based dressings, allows for endless variety without compromising your health goals. The key is to be mindful of ingredients, especially added sugars and sodium, and consider making your own sauces for maximum control. By making smart swaps, you can continue to enjoy delicious, flavorful meals as part of a healthy lifestyle.

For more information on choosing healthy foods, you can refer to resources like this Healthy Food Guide.

Frequently Asked Questions

Many simple hot sauces made primarily from peppers, vinegar, and salt have zero calories. However, some spicier or sweeter hot sauces may contain a few calories due to other ingredients like sugar or added vegetables, so it's best to check the label.

Standard yellow mustard contains approximately 0 to 5 calories per serving (about one teaspoon), depending on the brand and recipe. Specialty mustards with added sweeteners can contain more calories.

Yes, fresh tomato-based salsa is a great low-calorie choice, typically containing around 5 calories per tablespoon. It's also packed with flavor and beneficial nutrients like Vitamin C.

Absolutely. Low-sodium soy sauce is a fantastic low-calorie way to add an umami flavor to meals. Many varieties register as zero calories per serving, but pay attention to the sodium content.

A great alternative is a homemade sauce using plain, non-fat Greek yogurt as a base. By mixing it with herbs, garlic, and lemon juice, you get a creamy texture for a fraction of the calories found in traditional creamy dressings.

Brands like Walden Farms offer a wide range of zero-calorie dressings and sauces, which can be useful for managing calorie intake. While they are calorie-free, it is still a good practice to review the ingredients for artificial additives and determine if the flavor profile meets your needs.

A simple and delicious low-calorie stir-fry sauce can be made with low-sodium soy sauce, fresh ginger, garlic, a splash of rice vinegar, and a small amount of sweetener like honey or stevia. This combination provides classic flavor with minimal calories.