How many calories are in 1 tablespoon of burger sauce?

November 24, 2025 •

5 min read

On average, a single tablespoon of brand-name burger sauce contains between 40 and 65 calories. The exact caloric content can vary significantly based on the specific recipe and ingredients used, so checking the nutrition label is crucial for an accurate figure when wondering how many calories are in 1 tablespoon of burger sauce.

Quick Summary

The calorie count for one tablespoon of burger sauce differs by brand, typically ranging from 40 to 65 calories due to varying fat and sugar content. Homemade sauces may have different nutritional values based on ingredients used. Checking labels provides the most accurate data for dietary planning and managing intake.

Key Points

Variable Calories: A single tablespoon of burger sauce contains between 40 and 65 calories, but this can vary significantly by brand.
Main Calorie Sources: The high caloric content is primarily due to the fat from the mayonnaise base and added sugars.
Homemade vs. Store-Bought: Homemade sauces allow for calorie control by substituting ingredients like full-fat mayo with lower-calorie alternatives such as light mayo or Greek yogurt.
Nutritional Differences: Compared to other condiments, burger sauce is typically more calorie-dense than ketchup or mustard but often comparable to mayonnaise or ranch dressing.
Check Labels: The most accurate way to know the calorie count is to check the nutrition label, as brands can differ widely in their recipes.
Consider Portion Control: Measuring your serving size is crucial for managing intake, as it's easy to use more than the standard one-tablespoon serving.
Look Beyond Calories: In addition to calories, be mindful of sodium and fat content, as some sauces can be high in both.

The question of how many calories are in 1 tablespoon of burger sauce is a common one for those tracking their nutritional intake. The short answer is that it varies widely by brand, but generally falls within a range that is not insignificant, especially when considering multiple servings. The primary caloric contributors in most burger sauces are fats from the mayonnaise base and sugars, with varying levels of other ingredients like mustard, pickles, and seasonings affecting the final count.

Brand variations of burger sauce calories

Burger sauce is not a standardized product, and its composition is different for every brand and even for different recipes within the same brand. This leads to a considerable range in caloric density. Some brands focus on a rich, fatty, and creamy consistency, while others might lean towards a more tangy, ketchup-based profile with lower fat and slightly higher sugar content. Some specialty or diet-friendly versions are also available, which can drastically lower the calorie count.

Heinz Burger Sauce: One tablespoon contains around 40 calories, with most of its energy coming from fat.
Best Foods/Hellmann's Classic Burger Sauce: This version typically contains about 50 calories per tablespoon, slightly higher than Heinz, and is predominantly fat-based.
Coles Special Burger Sauce (Australia): An example of a higher-calorie option, this can have up to 88 calories per tablespoon, reflecting a higher fat content.
G Hughes Sugar-Free Burger Sauce: A notable lower-calorie alternative, with just a handful of calories per tablespoon, as it replaces sugar with sweeteners.

Why the calorie counts differ

The main factors influencing the calorie count are the base ingredients. Mayonnaise, a key component, is an emulsion of oil and egg yolk, making it very high in fat. Brands that use more mayonnaise or a higher fat content in their base will have more calories per serving. The addition of sweeteners, such as sugar or high-fructose corn syrup, also drives up the carbohydrate and total calorie count. In contrast, low-fat or sugar-free alternatives use different emulsifiers and zero-calorie sweeteners to reduce the energy content significantly.

How homemade burger sauce compares

When making burger sauce at home, you have complete control over the ingredients and can therefore adjust the calorie content. A typical homemade recipe often uses mayonnaise, ketchup, mustard, and relish. The calorie count of your homemade sauce will be the sum of the calories from all these ingredients, divided by the number of servings. For example, if you use a high-fat mayonnaise, your sauce will be richer and more caloric. Substituting light mayo or Greek yogurt can help reduce calories significantly.

Tips for controlling calories in homemade sauce

Swap full-fat mayo for lighter options: Using light mayonnaise or a non-fat alternative like Greek yogurt can cut fat and calories dramatically.
Adjust the ratio: Decrease the amount of mayo and increase the volume of low-calorie ingredients like mustard, vinegar, and chopped pickles.
Use natural sweeteners: If your recipe calls for sugar, use a natural, zero-calorie sweetener to reduce carbs and calories.

Nutritional comparison of condiments

Burger sauce, though delicious, is often more calorie-dense than some other common condiments. Understanding this can help you make more informed decisions about your food choices.


Condiment	Calories per Tablespoon	Key Calorie Source	Notes
Burger Sauce	40–88+	Fat (Mayonnaise)	Varies significantly by brand and recipe.
Mayonnaise	~90	Fat (Oil)	High in fat, the base for many creamy sauces.
Ranch Dressing	~73	Fat (Cream/Buttermilk)	Creamy dressing, also high in fat.
Ketchup	~19	Sugar	Lower in calories but can be high in added sugars.
Mustard	5–10	Spices/Vinegar	Very low-calorie, offers flavor without added fats.
BBQ Sauce	~50	Sugar	Varies by brand, but generally higher in sugar.

Understanding the ingredients

The primary ingredients of a classic burger sauce are mayonnaise, ketchup, and relish. The high caloric nature comes mostly from the mayonnaise, which provides almost all the fat. Ketchup contributes sugar and carbohydrates, while relish adds a small amount of sugar and bulk. By altering the proportions of these ingredients, you can control the final calorie count. Some modern or 'healthy' recipes replace the mayonnaise with Greek yogurt or a reduced-fat alternative, and some use sugar substitutes to reduce the sugar content.

Portion control and health

For those watching their weight or caloric intake, the solution is not necessarily to avoid burger sauce entirely but to practice portion control. A single tablespoon (about 15ml) is a standard serving size and adds a modest amount of calories, but it's easy to overpour. By being mindful of the amount used and measuring it out, you can enjoy the flavor without significantly impacting your diet. Considering the nutritional content of the entire meal is also important, as the sauce is just one component. Opting for a leaner protein and loading up on vegetables can balance the meal.

Conclusion

Ultimately, the calorie content of 1 tablespoon of burger sauce is not a single, fixed number but a range that depends on the specific brand and recipe. Commercial versions can contain anywhere from 40 to over 80 calories per tablespoon, with the primary culprits being fat and sugar. By understanding the ingredients and making conscious choices, such as using low-fat alternatives or controlling portion sizes, you can continue to enjoy the distinctive flavor of burger sauce as part of a balanced diet. Homemade options offer the most flexibility for those who want to customize the nutritional profile to their exact needs.

Additional considerations

Beyond calories, it's worth noting that burger sauces often contain significant amounts of sodium. For those monitoring their sodium intake for health reasons, comparing brands and looking for low-sodium options is advisable. The fat content, particularly saturated fat, should also be considered as part of your overall daily intake. Low-fat sauces are available for those who want to limit their saturated fat consumption.

Final summary of calories

Typical store-bought burger sauce: 40–65 calories per tbsp.
Higher-fat variants: Can exceed 80 calories per tbsp.
Low-calorie/diet versions: As low as 5–10 calories per tbsp.
Homemade (standard recipe): Approximately 50–60 calories per tbsp.

This broad range reinforces the importance of reading nutrition labels to get the most accurate information for your dietary needs. For a guide to deciphering nutrition labels, check out this resource from the FDA.

Frequently Asked Questions

The main ingredient that contributes most of the calories to burger sauce is mayonnaise. As a high-fat emulsion of oil and egg yolks, mayonnaise provides the majority of the fat and, consequently, the energy content.

To lower the calorie count in homemade burger sauce, you can replace full-fat mayonnaise with a lighter version or use a non-fat alternative like Greek yogurt. You can also increase the proportion of low-calorie ingredients like mustard, relish, and vinegar.

Not necessarily. Burger sauce is often made with mayonnaise as a primary ingredient, plus other components that add calories. Standard mayonnaise generally contains around 90 calories per tablespoon, while burger sauce varies from 40 to over 80 calories depending on the brand. The 'healthier' option depends on the specific product and ingredients.

Based on nutrition facts, Heinz burger sauce contains approximately 40 calories per tablespoon (15 ml). However, the exact figure can vary slightly by region and specific product formulation, so it's always best to check the label.

Some versions of 'special' burger sauce can have a higher calorie count than others, depending on the brand and recipe. For example, some 'special' versions can contain up to 65 calories per tablespoon, due to a different fat-to-sugar ratio.

Yes, several brands offer low-calorie or sugar-free burger sauce options. For instance, G Hughes makes a sugar-free version that is very low in calories by using sugar substitutes instead of sugar.

The wide calorie range is due to the lack of a standard recipe for 'burger sauce.' Each brand uses a different blend of ingredients, proportions, and bases. Variations in the amount of mayonnaise (fat), sugar, and other additions directly impact the final calorie count.