Too Much Sauce: 12 Healthiest Condiments

Have you heard that the “secret is in the sauce?” It was a common term used by chefs and home cooks alike to share why the food tastes so good. But the sauce is also the one thing that can ruin your waistline or your health. But have no fear, here are some of the best sauces you can add on to every meal.


Sriracha Hot Chili Sauce
1 tsp.: 5 calories, 0g fat, 150mg sodium, 1g carbs, 0g fiber, 0.5g sugars, 0g protein

This spicy sauce is like the sauce of the moment: every restaurant seems to have sriracha on the menu. But be sure to be on the lookout for sauces that have sirachi in them instead of just plain old sriracha. The sriracha “sauces” have a ton more ingredients and aren’t as healthy

Stubb’s Green Chile Anytime Sauce
1 tbsp.: 5 calories, 0g fat, 240mg sodium, 1g carbs, 0g fiber, 1g sugars, 0g protein

I wasn’t a fan of most Stubb’s BBQ sauces, but his marinades are on point. You can use this hot sauce to baste raw poultry or fish, or add it to your food after it’s been cooked. They call it Anytime Sauce for a reason…

Tabasco Chipotle Pepper Sauce
1 tsp.: 0 calories, 0g fat, 120mg sodium, <1g carbs, 0g fiber, 0g sugars, 0g protein

This hot sauce does more for meats and roasted potatoes than anything i’ve ever tasted. Plus, it’s the perfect ingredient for making low-cal chipotle mayo that is a perfect pairing for your tacos or spicy burgers.

Frank’s RedHot Original Cayenne Pepper Sauce
1 tsp.: 0 calories, 0g fat, 190mg sodium, 0g carbs, 0g fiber, 0g sugars, 0g protein

The “I’ll-put-that-sh*t-on-everything” sauce is a good one, but lookout, it has one of the highest sodium values, so one teaspoon will do you just fine.

Nature’s Hollow Sugar-Free Ketchup
The name says it all. This condiment made with Xylitol (an artificial sweetener) instead of sugar has only 11 calories per tablespoon.

Annie’s Naturals
Made of organic tomatoes with only a dozen calories per serving.


Beaver Hickory Bacon Mustard
1 tsp.: 10 calories, 0g fat, 70mg sodium, 1g carbs, 0g fiber, 0g sugars, 0g protein

Beaver makes some incredible flavored mustards; full of flavor, not overpowering and goes good with meat and fish.

Saucy Mama Smoky Garlic Mustard
1 tsp.: 0 calories, 0g fat, 55mg sodium, 0g carbs, 0g fiber, 0g sugars, 0g protein — PointsPlus® value 0*

This mustard is mild and creamy, with a serious gourmet taste. If you have a taste for some Grey Poupon or are a fan of spicy mustard, this will be a pleasant surprise for you.


Newman’s Own Medium Pineapple Salsa
2 tbsp.: 15 calories, 0g fat, 90mg sodium, 3g carbs, <1g fiber, 3g sugars, 0g protein — PointsPlus® value 0*

I fell in love with this salsa when I tasted it a sample in the store–I couldn’t get enough! This salsa has just enough “sweet” that mixes in with the “heat” that takes the flavor over the top. Put it on your salads, use it as a chip dip, spoon it over chicken. And as always, Newman’s salsa is…

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