How many calories are in honey BBQ sauce?

November 29, 2025 •

3 min read

A single two-tablespoon serving of a popular honey BBQ sauce, such as Sweet Baby Ray's, typically contains 70 calories. Knowing how many calories are in honey BBQ sauce can be critical for managing daily dietary intake, especially given its high sugar and carbohydrate content compared to other condiments.

Quick Summary

The calorie count for honey BBQ sauce varies significantly by brand, with most of the caloric content coming from added sugars. A standard two-tablespoon serving can range from 45 to 70 calories, with minimal protein or fat. Nutritional content is a major difference compared to traditional BBQ sauces and homemade versions offer more control over ingredients.

Key Points

Calorie Range: Commercial honey BBQ sauces typically contain between 45 and 70 calories per two-tablespoon serving.
Primary Calorie Source: The vast majority of calories in honey BBQ sauce come from its high sugar content, including honey and corn syrup.
Low in Other Macronutrients: The sauce is generally very low in protein and fat, with its nutritional value being almost entirely carbohydrates.
Homemade vs. Store-Bought: Homemade versions offer the ability to control and reduce sugar and calorie levels by substituting ingredients.
Moderation is Key: Due to the high sugar content, it's best to consume honey BBQ sauce in moderation, especially if you are monitoring your sugar intake or weight.
Consider Alternatives: For a lower-calorie option, look for low-sugar varieties or consider making your own healthier version using alternative sweeteners.

Understanding the Calorie Count in Honey BBQ Sauce

The number of calories in a serving of honey BBQ sauce can vary, but most commercially available options range from 45 to 70 calories per two-tablespoon serving. The primary source of these calories is the high sugar and carbohydrate content, which gives the sauce its signature sweet flavor. Honey, corn syrup, and other sweeteners are key ingredients that boost the sauce's overall energy density. For individuals monitoring their sugar intake or following a specific diet, understanding this nutritional profile is crucial.

Macronutrient Breakdown of Honey BBQ Sauce

Unlike many other condiments, honey BBQ sauce is almost exclusively made of carbohydrates. Most brands contain little to no fat or protein per serving. The majority of the carbs are simple sugars, making it a source of quick energy but offering very little in the way of other nutritional benefits. This high sugar load is what contributes to the higher calorie count when compared to a traditional, less sweetened BBQ sauce.

Here's a list detailing the typical macronutrient profile for a 2-tablespoon (37g) serving based on several popular brands:

Carbohydrates: 12-18g (often with 11-16g as added sugars)
Total Fat: 0-0.5g
Protein: 0-1g
Sodium: 160-310mg

Comparison Table: Honey BBQ vs. Other Sauces

To put the calorie count of honey BBQ into perspective, here is a comparison with other common condiments based on a two-tablespoon serving size.


Condiment	Calories	Carbs (g)	Sugar (g)	Fat (g)	Sodium (mg)
Honey BBQ Sauce (Average)	65	16	14	<1	250
Classic BBQ Sauce	45	11	9	0	330
Ketchup	30	8	6	0	320
Mayonnaise (Regular)	180	0	0	20	160
Ranch Dressing	130	2	1	14	260

How Different Brands and Homemade Versions Stack Up

Popular Commercial Brands: Brands like Sweet Baby Ray's and Buffalo Wild Wings offer honey BBQ sauces with specific calorie information readily available. Sweet Baby Ray's Honey Barbecue Sauce has 70 calories per 2 tbsp, with 16g of sugar. In contrast, McDonald's Honey BBQ Dip contains 45 calories per packet. The difference often depends on the recipe, with some fast-food versions being slightly lower in calories due to their packaging size and formulation.

Homemade Honey BBQ Sauce: Making your own honey BBQ sauce can give you complete control over the ingredients, especially the sugar content. Recipes can vary widely, with some yielding higher calorie counts due to additional fat from oil or higher proportions of honey. For example, a quarter-cup of a homemade recipe can have 131 calories and 23g of sugar, though this is for a larger serving size. By substituting ingredients like honey with lower-calorie alternatives such as maple syrup or a keto-friendly sweetener, you can drastically reduce the caloric impact.

The Health Implications of Honey BBQ Sauce

Because of its high sugar content, honey BBQ sauce should be used in moderation as part of a balanced diet. Consuming too much added sugar can contribute to weight gain and other health issues. For those looking to enjoy the flavor without the sugar, low-sugar or sugar-free alternatives are available on the market, which often replace traditional sweeteners with sugar substitutes. Another option is to use a smaller portion or water it down with a splash of vinegar or water for a less concentrated taste.

Conclusion: Making Informed Choices

In summary, the number of calories in honey BBQ sauce is a direct result of its high sugar content, with a typical serving ranging from 45 to 70 calories. While a small amount can be enjoyed as a treat, it's wise to be mindful of its overall contribution to your daily sugar and calorie intake. By comparing brands, being aware of portion sizes, and considering homemade or alternative recipes, you can make smarter choices while still enjoying the sweet and smoky flavor of this popular condiment.

For more information on nutritional guidelines, you can visit the official website of the USDA's FoodData Central at https://fdc.nal.usda.gov/.

Frequently Asked Questions

Generally, yes. Honey BBQ sauce often has a higher sugar content than standard BBQ sauce recipes to achieve its sweeter flavor, which results in a higher calorie count per serving.

You can reduce calories by using less honey or substituting it with lower-calorie natural sweeteners like maple syrup, or sugar-free alternatives such as erythritol, as mentioned in some recipes.

While honey is a natural sweetener, it is still a form of sugar and contains calories. The body processes it similarly to other sugars, so it's not significantly healthier in terms of caloric impact. It's best used in moderation.

Yes, many brands now offer low-sugar or sugar-free honey BBQ sauces that use artificial or natural, zero-calorie sweeteners to achieve a similar taste profile without the added calories.

The primary macronutrient is carbohydrates, mostly in the form of simple sugars. The sauce contains very little fat or protein.

Beyond providing carbohydrates for energy, honey BBQ sauce offers very little in the way of vitamins, minerals, fiber, or protein, especially in a typical serving size.

The calorie count varies depending on the specific ingredients and proportions used by each brand. Some use more high-fructose corn syrup, while others might rely more on honey, and the serving sizes can also differ slightly.