Is tartar sauce high in calories?

December 31, 2025 •

3 min read

A typical tablespoon of traditional tartar sauce contains between 60 to 80 calories, with most of that energy coming from fat. This fact makes many people wonder: is tartar sauce high in calories and how does it fit into a balanced diet?

Quick Summary

Traditional tartar sauce, primarily based on mayonnaise, is energy-dense and relatively high in calories and fat, requiring mindful portion control and ingredient choices.

Key Points

Mayonnaise Base: The primary reason traditional tartar sauce is calorie-dense is its oil-rich mayonnaise base.
Calorie Count Varies: A single tablespoon typically contains 60–80 calories, but this can fluctuate based on ingredients and portion size.
Portion Control is Key: Limiting your serving size is the most effective way to manage calorie intake from tartar sauce.
DIY for Lower Calories: Making homemade tartar sauce with Greek yogurt or light mayonnaise can significantly cut the calorie and fat content.
Higher than Mayonnaise: Traditional tartar sauce often contains slightly more calories than basic mayonnaise due to extra ingredients like sugar and pickles.
Fat is the Main Macro: A tablespoon of tartar sauce derives most of its calories from fat, with minimal protein or carbs.

The Calorie Breakdown of Traditional Tartar Sauce

Traditional tartar sauce is fundamentally a mayonnaise-based condiment, and its high-calorie reputation is a direct result of this primary ingredient. Mayonnaise is an emulsion of oil, egg yolk, and an acid like vinegar or lemon juice. Since oil is extremely calorie-dense, a traditional tablespoon of tartar sauce often packs 60–80 calories, with one source reporting up to 80 calories per tablespoon for certain brands. This is largely because fat is the most dominant macronutrient, contributing most of the caloric value. The additional ingredients in tartar sauce—including pickles, capers, onions, and sweeteners—also contribute a small amount to the overall calorie count, pushing it slightly higher than plain mayonnaise.

How Calorie Content Varies

It's important to note that the exact calorie count can vary significantly depending on the recipe or brand. Store-bought versions can be made with different types of oil and may contain added sugars or fillers that affect the nutritional profile. For instance, a larger 30-gram serving might deliver closer to 140 calories, while a smaller 14-gram tablespoon could be around 60 calories. Portion size is therefore a critical factor in understanding the true caloric impact.

Healthier Swaps for a Lighter Tartar Sauce

For those watching their calorie or fat intake, making a homemade version allows for precise control over ingredients. Here are several simple substitutions to create a low-calorie alternative:

Swap Mayo for Yogurt: Replacing half or all of the traditional mayonnaise with low-fat or nonfat Greek yogurt is an effective strategy. Yogurt offers a creamy texture with a protein boost and far fewer calories.
Use Lighter Bases: Reduced-fat mayonnaise is another option, though it won't cut as many calories as a yogurt-based alternative. Low-fat sour cream can also be used as a creamy base.
Enhance Flavor Naturally: Boost the flavor with fresh lemon juice, vinegar, herbs like fresh dill or parsley, and a variety of finely chopped pickles and capers instead of relying on high-calorie ingredients.

Here are some key ingredients for a low-cal DIY recipe:

Low-fat Greek yogurt
Reduced-fat mayonnaise (optional)
Chopped dill pickles or relish
Capers, rinsed and minced
Fresh lemon juice
Mustard for a tangy kick
Fresh dill or parsley

Comparison Table: Traditional vs. Lighter Tartar Sauce


Feature	Traditional Tartar Sauce (1 tbsp)	Lighter Tartar Sauce (1 tbsp)
Calories	60–80 kcal	~30–45 kcal (depending on base)
Fat	6–8g	~2–4g (depending on base)
Saturated Fat	0.8–1.5g	<1g
Primary Base	Mayonnaise	Low-fat Greek Yogurt or light mayonnaise
Protein	Minimal (0.2–0.3g)	Higher (from yogurt base)
Sodium	Variable, can be high	Often lower, as homemade controls salt

The Role of Portion Control

For those who prefer the rich taste of traditional tartar sauce, portion control is paramount. A small, controlled serving can be part of a balanced diet without derailing calorie goals. A good strategy is to use it as a flavorful accent rather than a heavy, all-over topping. Pairing it with lean protein, such as grilled fish or shrimp, instead of high-calorie, fried seafood dishes can also help manage the overall calorie load of a meal. The key is to remember that while the sauce is calorie-dense, it's the total meal that counts.

Conclusion

In conclusion, yes, traditional tartar sauce is relatively high in calories and fat due to its primary mayonnaise base. However, this doesn't mean it must be eliminated from a healthy diet. For those looking to reduce calorie intake, simple alternatives using low-fat Greek yogurt or light mayonnaise offer a delicious and creamy substitute with far fewer calories. For those who enjoy the classic version, mindful portion control is the most effective way to enjoy the condiment without excessive consumption. By being aware of its composition and exploring lighter options, you can enjoy tartar sauce as part of a balanced and healthy eating plan. For an excellent low-calorie recipe idea, check out this Reduced Calorie Tartar Sauce.

Frequently Asked Questions

A single tablespoon of traditional tartar sauce typically contains between 60 and 80 calories, though the exact amount can vary by brand and recipe.

Yes, traditional tartar sauce is often slightly higher in calories than basic mayonnaise because of added ingredients like sugar, pickles, and sometimes extra oil.

You can reduce calories significantly by substituting half or all of the mayonnaise with low-fat Greek yogurt, nonfat yogurt, or low-fat sour cream.

Homemade is generally healthier as it allows you to control the quality of ingredients, reducing preservatives, added sugars, and high sodium content found in many store-bought jars.

Yes, due to its mayonnaise base made from oil, tartar sauce is relatively high in fat. The fat content accounts for most of its calorie content.

Tartar sauce provides small amounts of nutrients like vitamin K, folate, and potassium from its various ingredients, but it is not considered a significant source.

Yes, but moderation and portion control are essential. Opting for a low-calorie homemade version or limiting traditional sauce to a small serving is a good strategy.