What Condiments Have the Lowest Calories?

October 29, 2025 •

4 min read

Adding flavor to a meal doesn't have to sabotage your health goals, as many condiments are naturally very low in calories. In fact, plain yellow mustard contains only about 5-10 calories per teaspoon, making it an ideal choice for adding a tangy kick without guilt. This guide explores which condiments have the lowest calories and offers smarter, flavorful options to keep you on track.

Quick Summary

This article highlights condiments that are naturally low in calories and fat, such as mustard, salsa, and hot sauce. It also explores healthy, low-calorie alternatives to common high-calorie sauces and provides tips for making homemade dressings and marinades to control ingredients and calories.

Key Points

Vinegar, Herbs, and Spices: These are almost calorie-free and can be used generously to add flavor to any dish.
Mustard is Low-Calorie: Plain yellow and Dijon mustards are excellent low-calorie choices, typically containing under 10 calories per teaspoon.
Salsa and Pico de Gallo are Nutritious: These fresh, tomato-based condiments are low in calories and packed with natural flavor.
Use Greek Yogurt as a Base: Replace high-fat, creamy spreads like mayonnaise and sour cream with plain Greek yogurt for a low-fat, high-protein alternative.
Make Your Own Dressings: Homemade condiments allow you to control ingredients and avoid excess sugar, salt, and unhealthy oils.
Watch for Hidden Sugars: Be mindful of condiments like ketchup, BBQ sauce, and honey mustard, which often contain high amounts of added sugar.

Your Guide to Low-Calorie Condiments

For many people watching their calorie intake, condiments can be a hidden source of extra fat and sugar. Swapping out high-calorie dressings and creamy spreads for lower-calorie alternatives is an easy way to manage weight and improve overall nutrition. The best approach is to focus on natural, flavor-packed options and to practice portion control.

Condiments with Negligible Calories

Many of the best low-calorie options are simple ingredients that add flavor without significant calories. These can be used generously to enhance almost any dish:

Vinegar: From tangy apple cider vinegar to rich balsamic, most vinegars contain very few calories (e.g., 3 calories per tablespoon for cider vinegar).
Herbs and Spices: Fresh and dried herbs like basil, oregano, and dill, along with spices such as garlic powder, cumin, and cayenne, contain negligible calories and are full of flavor.
Hot Sauce: Many hot sauces are primarily made from chili peppers and vinegar, giving them a big flavor punch for very few calories (around 0-5 calories per teaspoon).
Lemon and Lime Juice: A squeeze of fresh citrus adds brightness to dishes for minimal calories, and it can be used to lighten up dressings.
Mustard: Plain yellow or Dijon mustard is very low in calories, with most varieties having only 5 to 10 calories per teaspoon. Be cautious with honey mustard, which has added sugar.

Flavorful Low-Calorie Spreads and Dips

If you prefer thicker, more substantial condiments, several delicious and healthy options exist:

Salsa and Pico de Gallo: Made from tomatoes, onions, and peppers, these fresh condiments are low in calories and fat while providing a wealth of flavor. One tablespoon of salsa contains only about 4 calories.
Plain Greek Yogurt: A fantastic low-fat and high-protein base for creamy dips and dressings. Mix it with herbs, garlic, or a little vinegar to create a healthier alternative to sour cream or mayonnaise.
Hummus: Made from chickpeas, tahini, lemon juice, and olive oil, hummus offers a creamy texture with more protein and fiber than many dips. Portion control is key, but it's a nutritionally superior choice.
Mashed Avocado: While higher in calories than other options, avocado provides healthy monounsaturated fats and fiber. Mashing it with some lime juice makes a creamy, nutrient-dense spread.

High-Calorie Condiment Swaps

When trying to reduce calorie intake, it's wise to consider healthier versions or alternatives to high-calorie staples. For instance, mayonnaise is often overused and loaded with fat and calories. Switching to mustard or a Greek yogurt-based spread can save you significant calories. Barbecue sauce and ketchup often contain large amounts of hidden sugar and sodium. Opt for low-sugar versions or use spices to get a similar smoky or sweet flavor.

Comparison Table: Common vs. Low-Calorie Condiments


Condiment	Calories (per 1 Tbsp)	Key Calorie/Health Factor	Low-Calorie Alternative	Alternative Calories (per 1 Tbsp)
Mayonnaise	~90-100 kcal	High in fat and calories	Plain Greek Yogurt	~8-15 kcal
Ranch Dressing	~70-190 kcal	High in fat, oil, and calories	Bolthouse Farms Yogurt Dressing	~20-45 kcal
Ketchup (standard)	~19 kcal	Contains high amounts of added sugar	Heinz No Sugar Added Ketchup	~5 kcal
Creamy Caesar	~80 kcal	High in fat and oil	Lemon Juice & Parmesan	~10-20 kcal (estimated)
Standard BBQ Sauce	~29 kcal	High in added sugar and sodium	G Hughes Sugar-Free BBQ	~5-10 kcal

Homemade Low-Calorie Dressings and Sauces

Making your own condiments at home offers maximum control over ingredients, especially calories, sugar, and sodium content. Here are a few ideas:

Greek Yogurt Ranch: Mix plain Greek yogurt with fresh dill, garlic powder, onion powder, and a splash of milk to thin. This provides a creamy texture with a significant protein boost and fewer calories than traditional ranch.
Simple Vinaigrette: Whisk together extra virgin olive oil (use sparingly), a vinegar of your choice (balsamic, apple cider), and a squeeze of lemon juice. Add herbs and spices to taste. A healthier choice for salads. For an almost calorie-free version, use only vinegar, herbs, and spices.
Spicy Garlic Sauce: Combine hot sauce with a little minced garlic, water, and apple cider vinegar. This is an excellent, low-calorie way to add a flavorful kick to proteins or vegetables.

Portion Control and Mindful Eating

Even with low-calorie condiments, portion control is important. It's easy to overpour. A few strategies include:

Use measuring tools: Stick to the recommended serving size, usually 1 to 2 tablespoons.
Serve sauces on the side: This prevents you from inadvertently drenching your food.
Think of condiments as flavor accents: Use them to complement your meal, not as the main focus.

Conclusion

Enjoying flavorful food is crucial for a satisfying diet, and low-calorie condiments make this possible. By opting for inherently low-calorie options like mustard, hot sauce, vinegar, and salsa, and by making simple homemade alternatives to creamy, high-fat sauces, you can keep your meals exciting without sabotaging your health goals. Mindful portion control and choosing low-sugar or zero-calorie brands like G Hughes or Walden Farms further ensure you're making smart, healthy choices. With these strategies, you can easily find and use what condiments have the lowest calories to support a healthier lifestyle.

For more detailed nutritional information on many popular condiments, the U.S. Department of Agriculture's FoodData Central is a highly authoritative source for comparing nutritional content and making informed choices.

Frequently Asked Questions

Brands such as G Hughes, Walden Farms, and Bolthouse Farms specialize in low or zero-calorie dressings and sauces. G Hughes offers a range of sugar-free BBQ sauces and ketchups, while Walden Farms produces zero-calorie dressings.

Yes, classic yellow mustard is very low in calories, with one teaspoon containing only about 5-10 calories and virtually no fat. Dijon mustard is also a great low-calorie choice, though some specialty mustards like honey mustard can contain added sugars.

Yes, absolutely. Salsa, especially fresh pico de gallo, is an excellent low-calorie option for dressing salads, topping proteins, or adding flavor to vegetables. It adds a fresh, zesty taste without the heavy oils and fats found in many commercial dressings.

Several good alternatives exist. Plain Greek yogurt can be used as a high-protein, low-fat substitute. Mashed avocado or hummus also provide a creamy texture with healthier fats, though they are higher in calories than Greek yogurt.

You can reduce calories by thinning thick sauces with water, broth, or citrus juice. Another strategy is to make your own sauces at home, which gives you control over the ingredients, allowing you to use less sugar and oil.

The best way is to choose naturally low-calorie options like mustard, salsa, and hot sauce. For creamier dressings and dips, use plain Greek yogurt as a base. Always practice portion control and consider serving sauces on the side to monitor how much you're consuming.

Most vinegars, including balsamic, apple cider, and white wine vinegar, are very low in calories, typically between 0 and 10 calories per tablespoon. This makes them a perfect, guilt-free way to add a tangy, acidic flavor to your food.