The Best (And Worst) Condiments For Health & Weight Loss

Condiments can make the difference between enjoying your meal or not!

Imagine a salad without dressing?

Or chips without dip?

Unfortunately, most people don’t count, or even realize, the amount of calories, fat and sugar hidden in many popular condiments.

Let’s take a look at a few of the worst condiments out there and some of their healthier alternatives.

Condiments To Avoid

BBQ Sauce

Despite being one of my favorite condiments, BBQ sauce should be avoided due to its extremely high sugar content.  Ketchup is a slightly healthier and similar condiment due to its lycopene content, but it has similar problems, which brings us to…


While ketchup is a household favorite and is made from tomatoes, most varieties contain a large amount of sugar or high fructose corn syrup. The key is to use this in moderation, not drown all your favorite foods in it!


Mayo is typically made with processed soybean oil and is high in calories!  In fact, a single tablespoon contains 90 calories! It’s best to use this condiment sparingly.

Many Salad Dressings

Salads are a great way to consume nutrient rich vegetables and can even help you lose weight when eaten at the beginning of your meal. However, many salad dressings can add a lot of fat and hundreds of unnecessary calories. It’s best to use in moderation and opt for healthier low calorie salad dressings like Newman’s Own Low Fat Sesame Ginger Dressing.

Chip Dips

A lot of the chip dips on the market have processed soybean oil as their first ingredient and are extremely high in calories! It’s best to pass on these altogether or choose one of the healthier options below!

Healthy Condiments


A great alternative to ketchup and BBQ sauce is mustard!  It’s actually one of the healthiest condiments available that is low in calories, rich in antioxidants and contains no added sugar!


Hummus is another extremely healthy condiment and makes a great dip for chips and vegetables, spreads for sandwiches and is even great by itself.  Hummus is made up of mostly chickpeas, lemon juice, garlic and olive oil with a few other ingredients.  These ingredients provide a healthy mix of  protein, good fats and antioxidants.


Salsa is mainly just vegetables, so it’s hard to go wrong, though you may want to read through the ingredients list since some brands like to sneak in a little sugar.  Salsa happens to be one of  my favorite healthy condiments which is obvious by the fact that I put it in just about everything from my chili, on top of my eggs, a dip for chips and so on!


Guacamole is made from avocado’s (which are extremely healthy) and is full of healthy fat’s, fiber, vitamins, antioxidants and more!  And it makes a great dip for chips and vegetable sticks like carrots or celery, on tacos, etc.


Wait, I thought you said ketchup was bad!  For the most part it is for the reasons mentioned above, but there are healthy low calorie ketchup options that have hit the market in recent years.  And you can even find all-natural, no sugar added options!

Hot Sauce

Hot sauce, for the most part, can be healthy.  In addition, the cayenne pepper in hot sauce can even provide a temporary metabolism boost.  But, just be wary of the high amount of sodium.  If you enjoy in moderation hot sauce can be a healthy way to spice up your favorite foods!


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