What is in Heinz 57?
Heinz 57 sauce is known for its blend of spices, but a look at the ingredient list reveals a different story. The primary ingredients are tomato puree and high fructose corn syrup, followed by distilled white vinegar, malt vinegar, and salt. The list continues with less than 2% of multiple additives, including modified food starch, raisin juice concentrate, preservatives like sodium benzoate, caramel color, and natural flavors. This combination of base ingredients and additives places it firmly in the category of ultra-processed foods.
The Nutritional Breakdown
A single 1-tablespoon serving of Heinz 57 contains 20 calories and zero grams of fat. However, the key nutritional concerns lie in its sugar and sodium content.
- Added Sugars: Each tablespoon contains 3 grams of added sugar, primarily from high fructose corn syrup. This might seem small, but it can quickly add up, especially if you use more than one serving. The World Health Organization (WHO) recommends limiting added sugars to less than 10% of daily calories, and ideally under 5%.
- High Fructose Corn Syrup (HFCS): The presence of HFCS is a major red flag for health-conscious consumers. Chronic overconsumption of HFCS has been linked to an increased risk of obesity, fatty liver disease, type 2 diabetes, and cardiovascular issues. Since HFCS is a cheaper sweetener, it is prevalent in many processed foods, making it easy to consume in excess without realizing it.
- Sodium: A single tablespoon of Heinz 57 contains 160 mg of sodium, which is 7% of the recommended daily value. Similar to sugar, this adds up quickly. Excessive sodium intake can contribute to high blood pressure and an increased risk of heart disease.
- Preservatives and Colors: The sauce also includes preservatives like sodium benzoate and caramel color. While these are generally recognized as safe in small quantities, some studies raise concerns about long-term, high consumption of food additives.
Comparing Heinz 57 to Other Sauces
To put Heinz 57 into perspective, let's compare it to a popular rival, A.1. Steak Sauce, and a few healthy, homemade alternatives.
| Feature | Heinz 57 (1 tbsp) | A.1. Steak Sauce (1 tbsp) | Homemade Chimichurri (Approx. 1 tbsp) | Homemade Paleo Marinade (Approx. 1 tbsp) |
|---|---|---|---|---|
| Calories | 20 | 15 | ~45 | ~25 |
| Added Sugar | 3g | 5g | 0g (all-natural) | 0g (all-natural) |
| Sodium | 160mg | 280mg | ~50mg (variable) | ~25mg (variable) |
| Fat | 0g | 0g | ~4.5g (healthy fat) | ~2.5g (healthy fat) |
| Processed Level | High | High | Low | Low |
| Key Concern | HFCS, preservatives | High sugar, sodium | High fat (from oil) | Flavor-specific |
From this comparison, it's clear that while A.1. has even higher sugar and sodium content, both are far less healthy than homemade options. The higher calorie count in homemade sauces often comes from healthier fats from olive oil or avocado oil, which can be beneficial in moderation.
Making Healthier Steak Sauce Alternatives
If you're looking to cut down on processed ingredients without sacrificing flavor, consider making your own sauce. Here are a few simple ideas:
- Quick & Easy Zip Sauce: Combine low-sodium soy sauce or tamari, minced garlic, olive oil, and freshly ground black pepper for a simple dipping sauce.
- Fresh Chimichurri: A vibrant, whole-food sauce made with fresh parsley, oregano, garlic, olive oil, and red wine vinegar. It offers a fresh flavor boost without any refined sugar or additives.
- Creamy Mushroom Sauce: Create a rich sauce by sautéing mushrooms, onions, and garlic, then deglazing with low-sodium beef broth and a touch of mustard and Worcestershire sauce (check for low-sugar options).
- Paleo-Friendly Marinade: Use apple cider vinegar, coconut aminos (a low-sodium soy sauce alternative), avocado oil, and a blend of spices for a marinade that doubles as a sauce.
Making your own sauces puts you in control of the ingredients, allowing you to manage sugar, sodium, and preservatives effectively.
Conclusion
While a single serving of Heinz 57 sauce may seem harmless, its status as an ultra-processed food with high fructose corn syrup and sodium means it is not a healthy choice for regular consumption. Enjoying it occasionally as part of a balanced diet is acceptable, but relying on it frequently adds unnecessary sugar, sodium, and preservatives to your meals. By exploring healthier, homemade alternatives, you can achieve a similar flavor profile while supporting better overall health. The abundance of natural recipes proves that you don't have to sacrifice flavor for well-being. To learn more about processed foods, consider visiting the Environmental Working Group's Food Scores database.
Frequently Asked Questions
Is Heinz 57 considered an ultra-processed food?
Yes, the Environmental Working Group (EWG) classifies Heinz 57 sauce as an "unhealthy ultra-processed food" due to its ingredient list, which includes high fructose corn syrup, preservatives, and artificial coloring.
How much sugar is in Heinz 57 sauce?
According to the nutrition label, a single 1-tablespoon serving of Heinz 57 contains 3 grams of added sugar. Since the main added sweetener is high fructose corn syrup, this sugar contributes to concerns about excessive sugar consumption.
Is high fructose corn syrup harmful?
Chronic and excessive consumption of high fructose corn syrup has been linked to several health issues, including increased fat production in the liver, insulin resistance, weight gain, and a higher risk of developing type 2 diabetes and heart disease.
What are some healthier alternatives to Heinz 57?
Healthier alternatives include making your own sauces from scratch using whole-food ingredients. Examples include a fresh chimichurri with herbs and olive oil, a quick zip sauce with low-sodium tamari and garlic, or a creamy mushroom sauce using low-sodium broth.
Is Heinz 57 gluten-free?
No, Heinz 57 is not considered gluten-free. The ingredients list includes malt vinegar, which is made from barley and contains gluten.
Does Heinz 57 contain a lot of sodium?
Yes, a single 1-tablespoon serving contains 160 mg of sodium, which is 7% of the recommended daily value. This amount can add up quickly, contributing to high daily sodium intake.
Is using Heinz 57 in moderation okay for my health?
For most people, consuming a small amount of Heinz 57 sauce in moderation is unlikely to cause significant harm. However, relying on it regularly adds unnecessary processed ingredients, sugar, and sodium to your diet. Occasional use is fine, but healthier habits involve minimizing its consumption.
