Nutrition Diet: How unhealthy is tartar sauce?

October 29, 2025 •

4 min read

With a high calorie density of over 400 kcal per 100g in traditional recipes, understanding how unhealthy is tartar sauce requires a closer look at its ingredients. This creamy condiment, while delicious, is packed with a mayonnaise base, a primary source of fat and calories.

Quick Summary

Tartar sauce is high in calories, fat, and sodium due to its mayonnaise base. Commercial versions may contain added sugars and preservatives. Homemade and healthier alternatives are excellent options for a balanced diet.

Key Points

High in Calories and Fat: Traditional tartar sauce, with its mayonnaise base, is very calorie-dense and high in fat, primarily from oil and egg yolks.
High Sodium Content: Both homemade and especially commercial varieties often contain high levels of sodium, posing a risk for individuals with hypertension.
Better Homemade Options: Substituting the mayonnaise base with Greek yogurt can significantly lower the fat and calorie count, while also adding protein and probiotics.
Commercial Additives: Many store-bought tartar sauces include unhealthy additives like high-fructose corn syrup, preservatives, and excess salt.
Portion Control is Key: Limiting your serving size is crucial for managing the calorie and fat intake from this condiment, regardless of the recipe.
Digestive Concerns: The high fat and vinegar content can sometimes lead to digestive distress, particularly when paired with other fatty or fried foods.
Pairing Matters: Enjoying a healthier version of tartar sauce with baked or grilled fish is a better option than with deep-fried seafood.

Tartar sauce is a beloved condiment, most notably paired with fish and chips or fried seafood. Its rich, tangy, and creamy profile makes it a flavorful addition to many meals. However, its classic preparation has raised questions about its nutritional value and overall impact on a healthy diet. The key to understanding its health profile lies in its main ingredients, portion size, and the significant differences between homemade and store-bought varieties.

What Makes Tartar Sauce Unhealthy?

At its core, traditional tartar sauce is fundamentally a variation of mayonnaise, which consists primarily of oil and egg yolks. This foundation is what makes it so calorically dense and high in fat. Standard store-bought versions often contain additional ingredients that further compromise their nutritional quality.

High Fat Content: A single two-tablespoon serving can contain up to 9 grams of fat. The majority of these calories come from the fat content, which can include saturated fats that, when consumed excessively, can contribute to elevated LDL ("bad") cholesterol levels.
High Sodium: Pickles, capers, and added salt in both homemade and commercial recipes result in a high sodium count. Some varieties contain over 200mg of sodium per two-tablespoon serving, which is a concern for those managing high blood pressure or kidney issues.
Added Sugars and Preservatives: Many commercial tartar sauces include added sweeteners, such as high-fructose corn syrup, to enhance flavor. These unnecessary sugars provide empty calories and can negatively impact blood sugar levels. Artificial preservatives are also common in shelf-stable products.
Calorie Density: The concentrated mix of oil and egg yolks makes tartar sauce very calorie-dense. While a small amount may not drastically impact your meal, liberal use, especially when paired with already high-calorie fried foods, can quickly add up.

The Nutritional Breakdown

Let's examine the typical nutritional values for a standard two-tablespoon (30g) serving of tartar sauce based on readily available data. Keep in mind that values can differ between brands and homemade recipes.

Calories: 60-90 kcal
Total Fat: 5-9 grams
Saturated Fat: 0.5-2 grams
Cholesterol: 5-10 mg
Sodium: 190-260 mg
Total Carbohydrates: 4 grams
Sugars: 1-2 grams
Protein: <1 gram

As you can see, the main health concerns are the high amounts of fat, and particularly the elevated sodium levels, which can be a significant portion of a person's daily recommended intake, even in a small serving.

How Tartar Sauce Compares to Other Condiments

To put the healthiness of tartar sauce into perspective, let's compare it to a few other common condiments. This table provides an approximate nutritional comparison per two-tablespoon serving, based on various sources.


Condiment	Calories	Total Fat (g)	Sodium (mg)	Notes
Tartar Sauce	60-90	5-9	190-260	High in fat and sodium, varies by brand.
Mayonnaise	180-200	20-22	160-200	The base for tartar sauce, extremely high in fat.
Ketchup	~35	~0	300-380	Generally fat-free, but very high in sodium and sugar.
Greek Yogurt	~30-40	~1	30-40	Low-fat, high-protein alternative with probiotics.

This comparison clearly illustrates that while tartar sauce is less calorically dense than pure mayonnaise, it remains a high-fat and high-sodium option compared to simpler condiments or healthier alternatives like Greek yogurt.

Making a Healthier Tartar Sauce at Home

One of the best ways to mitigate the unhealthy aspects of tartar sauce is to prepare it yourself. This gives you complete control over the ingredients, allowing you to reduce the fat, sodium, and sugar content.

Here is a simple recipe for a lightened-up tartar sauce using Greek yogurt:

Start with the base: In a bowl, combine 1/2 cup of plain Greek yogurt (full-fat or low-fat) and 1/4 cup of light mayonnaise. This blend cuts calories and fat while maintaining creaminess.
Add the tangy elements: Stir in 2 tablespoons of finely chopped dill pickles or dill relish. Add 1 tablespoon of capers, minced.
Include fresh flavor: Squeeze in 1-2 tablespoons of fresh lemon juice for brightness. Add 1 tablespoon of finely chopped fresh dill or parsley.
Season to taste: Add a pinch of black pepper. Skip the salt, or add it minimally, as the pickles and capers already provide a briny, salty flavor.
Let flavors meld: Refrigerate for at least 30 minutes before serving to allow the flavors to blend together beautifully.

Tips for Enjoying Tartar Sauce Moderately

Even with a homemade version, moderation is key. Here are some simple tips for incorporating tartar sauce into a healthy diet:

Portion Control: Stick to a small serving, like a teaspoon or two, rather than a large dollop.
Pair with Baked or Grilled Fish: Enjoy tartar sauce with healthier, non-fried options like baked cod, grilled salmon, or shrimp to avoid extra calories and fat from deep-frying.
Use as a Flavor Enhancer: Use the sauce to add a burst of flavor rather than as a thick dressing. A little goes a long way.
Explore Alternatives: Consider alternatives for your seafood dishes. A squeeze of fresh lemon, a sprinkle of fresh herbs, or a small side of salsa can provide flavor with minimal calories.

Conclusion

So, how unhealthy is tartar sauce? In its traditional and commercial form, it can be quite unhealthy due to its high fat, calorie, and sodium content, especially when consumed in large quantities alongside fried foods. However, this does not mean it needs to be completely off the menu for those on a nutrition-conscious diet. By making a simple switch to a Greek yogurt-based homemade recipe, you can drastically reduce the unhealthy components while still enjoying the tangy, creamy flavor. As with most condiments, the health impact is more about quantity and context than the food itself. With mindful consumption and smart substitutions, tartar sauce can be a small, flavorful part of an otherwise healthy eating plan.

For more healthy condiment alternatives, check out resourceful blogs like Healthy Recipes Blog, which offer a variety of nutritious sauces and dips to try.

Frequently Asked Questions

Tartar sauce is high in calories and fat primarily because its main ingredient is mayonnaise. Mayonnaise is made from oil and egg yolks, making it inherently calorie-dense due to its high fat content.

You can make a healthier tartar sauce by replacing or mixing the mayonnaise with plain Greek yogurt. Greek yogurt is lower in fat and calories, offers protein, and contains probiotics.

Excessive consumption of tartar sauce, especially commercial varieties, can lead to high intake of calories, fat, and sodium, potentially contributing to weight gain, high blood pressure, and high cholesterol levels.

Often, yes. Store-bought tartar sauces may contain extra unhealthy ingredients such as high-fructose corn syrup and preservatives, in addition to higher levels of sodium than homemade versions.

Commercial tartar sauce made with pasteurized eggs is generally safe for pregnant women. However, due to the high sodium and calorie content, it should be consumed in moderation, and homemade options with pasteurized ingredients are often preferred.

Traditional tartar sauce is often slightly more caloric than plain mayonnaise per 100g because of added ingredients like sugar. However, a small serving of tartar sauce might have fewer total calories than mayonnaise, but both are high-fat, calorie-dense condiments.

Healthy alternatives to tartar sauce include a simple lemon herb aioli (made with Greek yogurt), fresh salsa, a squeeze of lemon juice, or a spicy chipotle dip using Greek yogurt as a base.