What is the healthiest condiment to put on a sandwich?: A Guide to Nutritious Spreads

October 21, 2025 •

4 min read

Many popular sandwich spreads are surprisingly high in fat, sugar, and sodium, which can undermine an otherwise healthy meal. Navigating the condiment aisle can be tricky, but knowing your options is key to building a nutritious meal. This guide will help you find the answer to the question, what is the healthiest condiment to put on a sandwich?, by exploring flavorful and nutrient-dense alternatives.

Quick Summary

This guide examines a variety of nutritious sandwich spreads, comparing their benefits against high-calorie alternatives. Learn about protein-rich hummus, healthy-fat avocado, and low-calorie mustard, and get tips for making smart, flavorful choices.

Key Points

Opt for Nutrient-Dense Alternatives: Replace high-fat, low-nutrient spreads like regular mayonnaise with healthier options such as hummus, avocado, and Greek yogurt.
Choose Hummus for Protein and Fiber: Hummus, made from chickpeas and tahini, is a great source of protein and fiber, promoting fullness and healthy digestion.
Benefit from Healthy Fats with Avocado: Mashed avocado adds heart-healthy monounsaturated fats and fiber, providing a rich, creamy texture without the unhealthy fats found in some creamy spreads.
Select Mustard for a Low-Calorie Kick: Most mustards are very low in calories, fat, and sugar, offering a tangy flavor boost; just be mindful of the sodium content.
Make Your Own Spreads to Control Ingredients: Preparing your own spreads at home, such as a herb-infused Greek yogurt or blended white bean spread, allows you to control the sodium, sugar, and fat levels.
Incorporate Probiotic-Rich Fermented Foods: Condiments like kimchi or sauerkraut add probiotics for gut health and a unique tangy flavor to your sandwiches.
Use Natural Nut Butters for Sweet Sandwiches: For a sweet sandwich, opt for all-natural nut butters without added sugar or oils, and pair with fruit for extra fiber.

Many traditional sandwich condiments, such as full-fat mayonnaise and some creamy dressings, are high in saturated fat and calories while offering minimal nutritional benefits. These additions can quickly transform a healthy sandwich into a less-than-ideal meal. By focusing on whole-food ingredients that provide fiber, healthy fats, and protein, you can enhance both the flavor and nutritional value of your sandwiches.

Nutrient-Dense Spreads for Your Sandwich

Hummus: The Protein-Packed Spread

Hummus, made from blended chickpeas, tahini, olive oil, lemon juice, and garlic, is a fantastic alternative to traditional spreads. It's rich in plant-based protein and dietary fiber, which helps promote a feeling of fullness and aids healthy digestion. A serving of hummus can significantly boost the nutritional content of your sandwich while providing a creamy, satisfying texture. You can choose a store-bought version or easily make your own at home to control sodium levels.

Avocado: The Heart-Healthy Creaminess

Mashed avocado or guacamole offers a rich, creamy texture and a boost of heart-healthy monounsaturated fats. It's also packed with fiber and essential vitamins and minerals, including folate and potassium. While higher in calories than mustard, its healthy fat content helps increase satiety and is a far better choice than butter or regular mayo.

Mustard: The Low-Calorie Kick

For those seeking a low-calorie, low-fat, and low-sugar option, mustard is an excellent choice. It adds a tangy flavor without compromising health goals. Dijon mustard and yellow mustard are both great, though Dijon tends to have a bit more sodium, so checking the label is wise. Mustard is particularly effective when you want to add a flavor boost without heavy fat content.

Greek Yogurt: The Protein-Rich Substitute

Plain Greek yogurt is a versatile and high-protein alternative to sour cream or mayonnaise. It provides a tangy flavor and a smooth, creamy texture. You can season it with herbs, spices, and a touch of lemon juice to create a flavorful spread for chicken, tuna, or egg salad sandwiches. Its probiotic content also offers additional benefits for gut health.

Pesto: The Flavorful Alternative

Traditional pesto, made with basil, pine nuts, olive oil, and Parmesan cheese, offers healthy fats and a boost of zinc. While it is higher in calories and fat due to the oil and cheese, a little goes a long way in adding a burst of flavor. When preparing at home, you have full control over the quality of ingredients.

Other Nutritious Additions

Salsa: A low-calorie and flavorful way to add moisture and vegetables.
Hot Sauce: A few drops can add a kick of flavor and antioxidants like capsaicin without significant calories.
Fermented Vegetables (Kimchi or Sauerkraut): These are rich in probiotics, which are great for gut health, and add a tangy, complex flavor.

Comparison of Common Sandwich Spreads


Condiment	Calories (per 1 tbsp)	Key Nutrients	Benefits & Considerations
Mayonnaise (Traditional)	~90-100	Fats, Sodium	High in fat and calories; low nutritional value.
Mustard (Yellow)	~5-10	Magnesium, Potassium	Very low-calorie; adds flavor without fat or sugar.
Hummus	~25-30	Protein, Fiber, Healthy Fats	High in protein and fiber; creamy, satisfying texture.
Avocado	~20-25	Healthy Monounsaturated Fats, Fiber, Vitamins	Excellent source of healthy fats and fiber; increases satiety.
Plain Greek Yogurt	~15-20	Protein, Probiotics	High-protein alternative; tangy flavor, supports gut health.
Pesto	~50-60	Healthy Fats, Zinc	Intense flavor profile; best used in moderation due to calorie density.

Making Your Own Healthy Condiments at Home

Creating your own spreads is a great way to avoid preservatives, excess sodium, and added sugars often found in store-bought options.

For a mayo-like consistency: Mash cooked chickpeas with a bit of lemon juice, tahini, and spices. For a richer, plant-based option, blend silken tofu with seasonings.
For a tangy spread: Combine Greek yogurt with finely chopped herbs like dill, chives, or basil.
For a sweet spread: Mash berries with a tiny bit of honey or use all-natural nut butter without added oils or sugar.

The Power of the Right Choice

Choosing the right condiment is a simple yet impactful way to improve your overall nutrition. By swapping high-fat, high-sodium spreads for nutrient-rich alternatives like hummus, avocado, or mustard, you can add beneficial nutrients and fiber to your meal. Experimenting with different spreads allows you to enjoy a variety of flavors while staying on track with your health goals.

For more detailed information on healthy alternatives, consult reputable nutrition resources like Healthline, which offers a comprehensive list of healthy condiments. Remember, a healthy sandwich starts with smart, mindful choices.

Conclusion

While there is no single "healthiest" condiment for everyone, choices like hummus, avocado, mustard, and Greek yogurt consistently rank high due to their superior nutritional profiles compared to traditional options. The best choice for you depends on your dietary needs and taste preferences. The key is to prioritize spreads made from whole-food ingredients that provide essential nutrients like fiber, protein, and healthy fats, while keeping an eye on calories and sodium.

Outbound Link Example: For more healthy condiment ideas, see Healthline's guide: 20 Healthy Condiments (And 8 Unhealthy Ones).

Frequently Asked Questions

Traditional mayonnaise is not inherently unhealthy in small amounts, but it is high in fat and calories. For better nutrition, there are many excellent low-fat and nutrient-dense alternatives, such as hummus or Greek yogurt.

In most cases, mustard is the healthier choice. It contains significantly fewer calories and less fat than mayonnaise. While some Dijon mustards can be high in sodium, standard yellow mustard is a very light and flavorful option.

For a creamy texture without mayo, consider using mashed avocado, plain Greek yogurt, or hummus. These alternatives provide creaminess along with beneficial nutrients like healthy fats, protein, and fiber.

Yes, there are many healthy plant-based options. Hummus, avocado, mustard, salsa, and homemade spreads using pureed white beans or cashews are all excellent choices.

Pesto contains healthy fats from olive oil and pine nuts, as well as nutrients like zinc. A small amount can add significant flavor, but it is higher in calories and fat than other options like mustard, so portion control is key.

Mustard is one of the best low-calorie choices, while salsa is also a very low-calorie option that adds moisture and flavor. You can also use seasoned plain Greek yogurt or a thin smear of hummus.

Yes, making your own spreads is highly recommended as it gives you control over the ingredients, especially sodium and added sugar. Examples include homemade hummus, a Greek yogurt and herb mixture, or mashed avocado with seasonings.