A Nutritional Guide to What is the best ketchup to eat?

November 8, 2025 •

4 min read

A typical tablespoon of conventional ketchup can contain around 4 grams of sugar and 180 milligrams of sodium, a significant portion of which is from added sources. This makes many health-conscious consumers question: What is the best ketchup to eat?

Quick Summary

This guide explores the nutritional differences between conventional, organic, and no-sugar-added ketchups. Learn how to read ingredient labels, compare popular brands based on sugar and sodium content, and find healthier alternatives like homemade versions to suit your dietary needs.

Key Points

Choose Low-Sugar Options: Look for ketchups labeled "no sugar added" or those naturally sweetened with vegetables to drastically cut down on sugar intake.
Check the Sodium: Read the nutrition label to compare sodium content between brands, especially if you monitor blood pressure.
Go Organic for Fewer Additives: Organic ketchups are free from synthetic pesticides, GMOs, and artificial preservatives, although they may still contain sugar.
Make Your Own for Control: Homemade ketchup is the best way to control ingredients, allowing you to minimize sugar and sodium to your preference.
Prioritize Whole Ingredients: A simpler ingredient list with real tomatoes and spices, and without high fructose corn syrup or artificial flavors, is the healthiest choice.
Practice Moderation: Even with healthier options, ketchup is a condiment and should be used sparingly as part of a balanced diet.

For many, ketchup is a staple condiment, but its potential impact on a healthy diet is often overlooked. A closer look reveals that many commercial varieties are loaded with added sugars, high fructose corn syrup (HFCS), and excessive sodium. While ketchup is made from tomatoes, which are a source of the antioxidant lycopene, the high concentration of sugar and salt can overshadow any potential benefits.

The Problem with Conventional Ketchup

Typical mass-market ketchup uses a combination of ingredients that, while delicious, are not aligned with a low-sugar or low-sodium diet. High fructose corn syrup is a common sweetener, and the high sodium content is a concern for those watching their blood pressure. This combination of sweetness and saltiness is what makes it so appealing but can contribute to unhealthy eating patterns if not consumed in moderation.

Added Sugars: Conventional ketchup can have as much sugar as some sodas per serving. This is especially true for brands that use high fructose corn syrup. The American Heart Association recommends limiting added sugar intake, and a few squeezes of ketchup can quickly add up.
High Sodium Levels: Sodium is another major component, used to preserve and enhance flavor. A single tablespoon can contain around 8% of the daily value for sodium. While a small amount is not a major issue, habitual use can contribute to excessive sodium intake, which is linked to high blood pressure.
Artificial Ingredients: Some conventional ketchups use artificial preservatives and vaguely defined "natural flavors," which can be a concern for those who prefer clean-label products.

Healthier Ketchup Options in Stores

Fortunately, a growing number of brands offer healthier versions of this classic condiment. When you head to the store, consider these alternatives:

No Sugar Added Ketchup: Brands like Primal Kitchen and Heinz offer ketchups with no added sugar. They rely on natural sweetness from tomatoes or vegetable purees, or use alternative sweeteners like stevia or erythritol. Always check the label, as "no sugar added" doesn't always mean sugar-free.
Organic Ketchup: Organic versions, such as those from Annie's and Trader Joe's, are made without synthetic pesticides, GMO ingredients, or artificial preservatives. Some use cane sugar instead of high fructose corn syrup. However, organic doesn't automatically mean low sugar, so label-reading is still critical.
Veggie-Sweetened Ketchup: Some innovative brands, like True Made Foods, use vegetable purees (such as carrots, butternut squash, and beets) to sweeten their ketchup naturally. This approach adds a unique depth of flavor while significantly reducing or eliminating added sugars.

Making Your Own Homemade Ketchup

For ultimate control over ingredients, nothing beats homemade ketchup. It's surprisingly easy and allows you to customize the flavor profile to your liking. Homemade versions are healthier because you dictate the amount of sweetener and salt, and can avoid preservatives entirely.

Ingredients: Start with high-quality tomato paste, vinegar (apple cider or white), and spices like onion powder, garlic powder, and paprika.
Sweeteners: Instead of refined sugar, you can use honey, agave, or a keto-friendly sweetener like erythritol or stevia.
Method: Simply combine all ingredients in a saucepan, simmer, and blend to your desired consistency.
Storage: Homemade ketchup should be stored in the refrigerator and consumed within a few weeks, as it lacks preservatives.

How to Decode Ketchup Labels

To ensure you're making the healthiest choice, always read the nutrition facts and ingredient list carefully:

Check the Sweetener: Look for ketchups that use natural sweeteners, like vegetable purees, or no added sugar at all. Avoid high fructose corn syrup.
Monitor Sodium: Compare the sodium content per serving. Healthier options will typically have significantly less sodium than traditional brands.
Analyze the Ingredient List: A shorter, more recognizable ingredient list is generally better. Be wary of chemical-sounding preservatives or vague flavorings.
Serving Size: Remember that the serving size is often a single tablespoon, and most people use more than that. Factor this into your total intake of sugar and sodium.

Ketchup Brand Comparison Table


Brand/Type	Sweetener Type	Sugar (per tbsp)	Sodium (per tbsp)	Notes
Heinz Original	High Fructose Corn Syrup	4g	180mg	Classic taste, but high in sugar and sodium.
Heinz No Sugar Added	Unspecified; sweetened with tomatoes	<1g	Not specified, but 75% less sugar	Much lower sugar, still uses Heinz's signature taste.
Primal Kitchen Organic Unsweetened	Unsweetened	1g	Not specified	No added sugar, uses organic ingredients. Paleo and Keto friendly.
Trader Joe's Organic	Cane sugar	~3-4g	Not specified	Organic ingredients, cane sugar instead of HFCS, slightly more vinegary.

The Verdict: Making Your Healthiest Choice

Choosing the "best" ketchup depends on your dietary priorities. If you are focused on reducing sugar, opting for a no-sugar-added or homemade version is your best bet. For those prioritizing organic ingredients, Annie's or Trader Joe's are good options, though you should still be mindful of sugar content. If you're okay with a classic, but want to avoid HFCS, cane sugar options exist. Regardless of your choice, moderation is key. Always remember that ketchup is a condiment, and the bulk of your nutrition should come from whole, unprocessed foods.

Conclusion

The quest for the best ketchup to eat is a personal one, shaped by your health goals and taste preferences. By understanding the nutritional landscape of both conventional and specialty ketchups, you can make an informed decision that aligns with your diet. Whether you choose a low-sugar brand, an organic version, or decide to make your own, a mindful approach to this popular condiment is a step toward a healthier lifestyle. Remember to read labels, experiment with healthier brands, or try your hand at a homemade recipe to find your perfect fit. The right ketchup is one that adds flavor without compromising your nutrition.

For more detailed nutritional information on condiments and how to choose healthier options, you can consult reliable sources like the one from Verywell Fit.

Visit Verywell Fit for more details on Ketchup Nutrition Facts

Frequently Asked Questions

Conventional ketchup is not inherently 'bad,' but it is typically high in added sugars (often from high fructose corn syrup) and sodium. Consumed in moderation, it's generally fine, but excessive use can contribute to health issues related to high sugar and salt intake.

Organic ketchup is made with organically grown tomatoes and often uses cane sugar instead of high fructose corn syrup. It is free of synthetic pesticides, GMOs, and artificial preservatives found in many regular versions, but you should still check the sugar content.

Yes, some brands like Primal Kitchen offer unsweetened ketchups, and Heinz has a "No Sugar Added" version. These options either use natural sweetness from tomatoes or alternative sweeteners like stevia, making them a good choice for keto or low-carb diets.

Since ketchup is made from tomatoes, it contains lycopene, an antioxidant that may help protect against certain cancers and heart disease. However, the amount of ketchup typically consumed is small, and the high sugar and sodium content can outweigh these benefits.

Yes, making your own ketchup is surprisingly simple and gives you complete control over the ingredients. Recipes typically involve simmering tomato paste, vinegar, and spices, with your choice of sweetener, if any.

Start by consciously using less ketchup. You can also explore healthier alternatives like salsa, hot sauce, or homemade condiments. Expanding your palette to appreciate food without sauce can also be effective.

Because it lacks preservatives, homemade ketchup should be stored in the refrigerator and will last for about two to three weeks. You can also add some fermentation liquid, like sauerkraut juice, to help it last longer.