What is the healthiest ketchup to use? Your complete nutrition guide

November 5, 2025 •

3 min read

Many commercial ketchups contain surprisingly high levels of high-fructose corn syrup and added sugar, with some containing a teaspoon of sugar per tablespoon. For those focused on a nutritious diet, these hidden ingredients can be a major concern, prompting the question: what is the healthiest ketchup to use?

Quick Summary

This guide reveals how to find the healthiest ketchup options by examining ingredients like sugar, sodium, and preservatives. Explore the benefits of low-sugar, organic, and homemade varieties to make a more informed choice for your diet.

Key Points

Avoid High-Fructose Corn Syrup: The high sugar content in many standard ketchups is primarily from HFCS, which is detrimental to health.
Check for 'No Sugar Added' or Organic Options: Brands like Primal Kitchen and True Made Foods offer unsweetened and naturally sweetened alternatives, providing a cleaner nutritional profile.
Consider Making Your Own: Homemade ketchup offers complete control over ingredients, allowing you to reduce sugar and sodium to your liking.
Look for Natural Sweeteners: Choose brands that use natural plant-based sweeteners like vegetable purees or fruit juice concentrate, though the latter can still contain significant sugar.
Prioritize Low Sodium: Scan nutrition labels for lower sodium options to help manage blood pressure and reduce the risk of heart disease.
Choose Organic for Fewer Pesticides: Organic ketchups are made from tomatoes grown without synthetic pesticides, which can increase the product's antioxidant levels.

Decoding the ketchup label: Ingredients to watch

To determine what is the healthiest ketchup to use, you first need to become a label-reading expert. Standard ketchups often contain a long list of ingredients that compromise their nutritional value. By understanding what to look for, you can make a healthier choice for you and your family.

Key ingredients to avoid

When scanning the ingredient list, be on the lookout for the following:

High-fructose corn syrup (HFCS): This inexpensive sweetener is a primary ingredient in many conventional ketchups and is linked to weight gain and increased risk of type-2 diabetes.
Excessive added sugar: Beyond HFCS, many brands add extra sugar for taste. The American Heart Association recommends limiting added sugar, and standard ketchups can contribute significantly to your daily intake.
High sodium content: Ketchup can be surprisingly high in sodium. Excessive sodium consumption is linked to high blood pressure and an increased risk of heart disease.
Artificial additives and preservatives: Many commercial ketchups use chemicals like sodium benzoate to extend shelf life. While regulatory agencies classify it as safe in small amounts, concerns remain about long-term consumption.

Healthier store-bought ketchup brands

Fortunately, the market offers several brands committed to creating cleaner, more nutritious ketchup. These are often labeled 'no sugar added,' 'organic,' or simply 'natural,' but reading the ingredients is always best.

Some of the best choices include:

Primal Kitchen Organic Unsweetened Ketchup: This is an excellent option for those on keto, paleo, or whole30 diets. It is made with organic ingredients, including organic tomato concentrate and balsamic vinegar, with no added sugars or artificial sweeteners.
Heinz No Sugar Added Ketchup: A lower-sugar alternative from a conventional brand, it contains significantly fewer carbohydrates and calories per serving. However, always check the ingredients for other additives.
True Made Foods Ketchup: This brand naturally sweetens its ketchup with vegetables like butternut squash and carrots, offering a naturally sweet taste without any added sugar.
Good & Gather Organic (Less Sugar & Sodium): Target's store brand offers a healthier version with reduced sugar and sodium. While not always as flavorful as other premium options, it provides a balanced choice for daily use.

The homemade ketchup advantage

For ultimate control over your nutrition, making your own ketchup is the best option. It’s a simple process that allows you to eliminate additives entirely and adjust the flavor to your preference. Homemade ketchup also maximizes the health benefits of tomatoes, which are rich in lycopene, a potent antioxidant. The cooking process actually increases the body's ability to absorb lycopene.

Benefits of homemade ketchup

Control over ingredients: You can use fresh, organic tomatoes and your choice of natural sweeteners like dates or a small amount of maple syrup, avoiding HFCS and artificial flavors.
Lower sodium: You can reduce or even eliminate added salt, making it heart-friendly.
Rich in antioxidants: Cooking tomatoes increases the bioavailability of lycopene, a powerful antioxidant that supports heart health.
No preservatives: Homemade versions do not contain harmful preservatives like sodium benzoate.

Comparison of ketchup options


Feature	Conventional Ketchup	Healthier Store-Bought	Homemade Ketchup
Sweeteners	High-fructose corn syrup, added sugar	Cane sugar, vegetable puree, stevia	Dates, honey, maple syrup, none
Sugar Content	High	Low or no added sugar	Full control
Sodium Content	Often high	Lower options available	Full control
Preservatives	Artificial preservatives common	Generally none or natural alternatives	None
Lycopene Levels	Present, but potentially reduced quality	Varies by brand, often higher in organic	Highest bioavailability from fresh tomatoes
Flavor Control	Limited	Brand dependent	Complete control and customization

Conclusion: The healthiest ketchup choice depends on your priorities

Deciding what is the healthiest ketchup to use comes down to your personal health goals and dietary needs. For those who need maximum nutritional control, making ketchup at home is the best path. It provides unparalleled customization and eliminates all artificial additives, sugar, and excess sodium. For shoppers prioritizing convenience, there are excellent pre-made options available. Brands like Primal Kitchen and True Made Foods stand out for their commitment to clean ingredients, no added sugar, and organic sourcing. Even conventional brands now offer 'no sugar added' varieties, a good step towards reducing your sugar intake. By reading labels and understanding what to avoid, you can enjoy this classic condiment without compromising your health. Choosing a healthy ketchup is a small change that can contribute positively to your overall nutrition diet.

For more insight into selecting healthier products, the Environmental Working Group's (EWG) Food Scores can provide valuable, independently-verified information on processed foods and ingredients. EWG Food Scores

Frequently Asked Questions

Not necessarily. While organic options are free from synthetic pesticides and GMOs, they can still contain high levels of added sugar. It is crucial to check the nutrition label and ingredient list of any organic ketchup to ensure it aligns with your health goals.

Making homemade ketchup is a straightforward process and does not require a lot of time. You have the benefit of controlling all the ingredients, from the freshness of the tomatoes to the amount and type of sweetener used.

Besides high-fructose corn syrup and excessive sugar, you should look out for artificial preservatives like sodium benzoate, artificial flavors, and very high sodium counts. These can add unnecessary chemicals and health risks when consumed regularly.

Healthier alternatives include fresh tomato salsa, guacamole, mustard, and hummus. These offer a wide range of flavors and nutrients without the high sugar and sodium levels found in many ketchups.

Yes, ketchup can be part of a healthy diet, but the key is moderation and choosing a healthy version. Opting for low-sugar, low-sodium, or homemade varieties and consuming them in small amounts is the best approach.

Yes, research indicates that cooking tomatoes, as is done when making ketchup, can actually increase the bioavailability of lycopene, a powerful antioxidant. This means the body can absorb more of it compared to eating raw tomatoes.

The term 'natural' is not regulated as strictly as 'organic'. It generally indicates that natural ingredients were used, but it doesn't guarantee the absence of additives or preservatives. Always read the ingredient list for full clarity.