Which condiments don't have sugar?

January 13, 2026 •

4 min read

Did you know that many popular condiments like ketchup and BBQ sauce can contain significant amounts of added sugar? For those watching their sugar intake, knowing which condiments don't have sugar is an essential step toward more flavorful and healthier eating.

Quick Summary

Naturally sugar-free condiments include classic yellow mustard, most hot sauces, and soy sauce. Homemade salsa and plain mayonnaise also offer flavorful options without sugar.

Key Points

Naturally Sugar-Free: Traditional yellow mustard, most basic hot sauces, and plain mayonnaise are typically sugar-free and offer flavorful additions to meals.
Beware of Added Sugars: Many condiments often contain hidden sugars, such as high-fructose corn syrup, so it is crucial to read the ingredients list carefully.
Homemade is Best: For complete control over ingredients, consider making your own condiments like salsa or vinaigrette at home, which guarantees zero added sugar.
Brand-Specific Options: Several brands, including Primal Kitchen and G Hughes, offer dedicated lines of sugar-free ketchups, BBQ sauces, and dressings for those watching their intake.
Healthy Fats: Condiments like hummus and guacamole are naturally low in sugar and provide beneficial fats, making them excellent, flavor-packed choices for a healthy diet.

Discovering Naturally Sugar-Free and Low-Sugar Condiments

For many health-conscious eaters, the hidden sugars in store-bought condiments are a major concern. Reading nutrition labels is crucial, as many seemingly savory sauces are loaded with sweeteners. Fortunately, several flavorful and widely available condiments are naturally free of sugar, or have very minimal amounts. This allows you to add a tangy, spicy, or savory kick to your meals without compromising your health goals.

The Safest Bets: Condiments with No Added Sugar

Certain pantry staples are generally reliable choices for a sugar-free diet. These items get their flavor from ingredients like fermented soybeans, mustard seeds, and vinegar, rather than from added sweeteners.

Yellow Mustard: This classic condiment, made from mustard seed, vinegar, and spices, is almost always sugar-free. Just be sure to check labels, as some specialty or 'honey' varieties do contain sugar.
Soy Sauce: Traditional soy sauce contains minimal to no sugar. However, as with other condiments, flavored or low-sodium versions can sometimes have added sweeteners, so reading the label is vital.
Hot Sauce: The simplest hot sauces, made from peppers, vinegar, and salt, are excellent sugar-free options. Brands like Tabasco and many traditional pepper sauces fit this profile. Always check for brands with unnecessary additives.
Mayonnaise: Traditional, full-fat mayonnaise is made from eggs, oil, and vinegar or lemon juice, meaning it's sugar-free by default. However, watch out for 'salad dressing' or 'light' versions that often include sugar for flavor balance.
Vinegar: Most types of vinegar, including white, apple cider, and red wine vinegar, contain no sugar and add a low-calorie, acidic punch to any dish.
Salsa: When choosing a store-bought salsa, opt for chunky or fresh varieties that list only vegetables and spices. Some jarred versions may contain added sugar, so read carefully.

Reading Labels and Avoiding Hidden Sweeteners

Navigating the condiment aisle requires a keen eye. Sugar can appear under many aliases on ingredient lists. Look out for terms like corn syrup, high-fructose corn syrup, molasses, malt syrup, dextrose, and any words ending in "-ose". For instance, a basic mustard is sugar-free, but honey mustard is not. Similarly, while standard mayonnaise is sugar-free, many salad dressings and spreads with a 'mayo' label are not.

Crafting Your Own Sugar-Free Condiments

Creating homemade condiments is the most reliable way to control sugar content. It's surprisingly simple to make delicious alternatives to high-sugar sauces.

Homemade Salsa: Combine chopped tomatoes, onions, jalapeños, cilantro, and a squeeze of fresh lime juice. The result is a fresh, vibrant, and completely sugar-free topping.
Easy Vinaigrette: Whisk together olive oil, your choice of vinegar, a squeeze of lemon juice, and seasonings like salt, pepper, and dried herbs. This is a far healthier option than most store-bought dressings.
Chimichurri Sauce: This Argentinean sauce features fresh parsley, oregano, minced garlic, vinegar, and olive oil for a bright, savory, and sugar-free topping for meats and vegetables.

Low-Sugar Alternatives and Labeling Tricks

For those who enjoy sweeter or thicker condiments, several brands now offer sugar-free versions of popular sauces. Brands like G Hughes and Sweet Baby Ray's have sugar-free BBQ sauces, marinades, and ketchups. Primal Kitchen offers a range of sugar-free mayos, ketchups, and dressings made with avocado oil. However, always read the ingredient list to ensure they are using alternative sweeteners that fit your dietary needs.

Some traditional condiments are also inherently low in sugar but not zero. Worcestershire sauce is a prime example; its primary ingredients are vinegar and spices, but many recipes use a small amount of molasses or sugar. The best practice is always to check the label for serving size and sugar grams.

Comparison of Common Condiments


Condiment	Typical Sugar Content	Notes	Is it inherently sugar-free?
Yellow Mustard	0g per serving	Made from mustard seeds, vinegar, and spices.	Yes
Soy Sauce (Traditional)	Trace amount (near 0g)	Minimal sugar from fermentation.	Essentially yes, but check labels
Ketchup	High (around 10g per tbsp)	Often contains high-fructose corn syrup or cane sugar.	No (unless marked 'sugar-free')
Hot Sauce (Simple)	0g per serving	Basic ingredients are peppers, vinegar, and salt.	Yes
Mayonnaise (Traditional)	0g per serving	Made with eggs, oil, and acid.	Yes
BBQ Sauce	High (varies, can be 10+g)	Many varieties are very high in sugar.	No (unless marked 'sugar-free')
Hummus	Low (natural sugars only)	Made from chickpeas, tahini, lemon, and oil.	Yes

The Importance of Making Smart Swaps

Choosing sugar-free condiments is a simple yet effective way to cut down on unnecessary sugar intake. By opting for products like yellow mustard, traditional mayonnaise, and hot sauce, you can maintain flavor without added sweeteners. Reading labels carefully is your best defense against hidden sugars, and for complete control, making your own sauces at home is a powerful tool. This approach not only supports your health but also encourages more mindful cooking and eating. For more information on healthier eating, you can explore resources from organizations like the National Institutes of Health.(https://pmc.ncbi.nlm.nih.gov/articles/PMC9114219/)

Conclusion

Navigating the world of condiments without sugar is entirely possible with a little awareness. Naturally sugar-free options such as traditional yellow mustard, simple hot sauce, and mayonnaise provide robust flavor without added sweeteners. Making your own from scratch is a foolproof method, and modern brands offer excellent low-carb alternatives for popular items like BBQ sauce. By consistently checking labels and knowing your ingredients, you can make smarter, healthier choices that enhance your meals every day.

Frequently Asked Questions

Traditional yellow mustard is naturally sugar-free. It is typically made from mustard seeds, vinegar, water, and spices, without added sweeteners. However, always check the label for specialty or flavored mustards, like honey mustard, which will contain sugar.

Yes, classic, full-fat mayonnaise is typically sugar-free, as its ingredients are eggs, oil, and an acid like vinegar or lemon juice. Some brands of light mayonnaise or 'salad dressing' may add sugar for flavor, so be sure to check the nutrition facts.

Most simple hot sauces made primarily from peppers, vinegar, and salt are naturally sugar-free. Look for brands without added sweeteners or preservatives. These hot sauces can be a great way to add flavor without sugar.

To avoid hidden sugars, always read the ingredient list on packaged condiments. Look for alternative names for sugar, such as high-fructose corn syrup, molasses, dextrose, and other "-ose" endings. Choosing brands with simpler ingredient lists is also a good strategy.

Yes, there are several brands that offer sugar-free versions of popular condiments like ketchup and BBQ sauce. For example, brands like G Hughes and Primal Kitchen specialize in these alternatives, often using natural sweeteners or avoiding them entirely.

Traditional soy sauce has a very low to negligible sugar content due to its fermentation process. However, some variations, especially low-sodium or flavored options, might contain added sugar. Checking the label is the safest approach.

Condiments that are naturally sugar-free or very low in carbs, such as yellow mustard, most hot sauces, traditional mayonnaise, and soy sauce, are great for low-carb diets. Homemade options like salsa and chimichurri also fit perfectly.