6 Low Calorie Sauces to Add Your Foods

June 15, 2021

Although you may think in order to maintain a “healthy fitness diet” you need to sacrifice the flavours in your food, the truth is, it doesn't have to be this way. You don't need to be eating bland chicken breast, plain brown rice or steamed veggies for every meal. Making the right choices is key for losing fat and building muscle while still eating satisfying meals at the same time. 

Whether your goal is to lose weight, eat healthier, start a new diet,  you don't have to sacrifice all the foods you loved before to achieve this. Healthy condiments can be an alternative for maintaining a low calorie meal without compromising the taste!

While you may be wondering which are healthy condiments? Considering most condiments contain unhealthy ingredients like artificial additives and high amounts of added salt and sugar. Healthy condiments pack nutritious ingredients like protein, healthy fats, fiber, and are low in added sugar. This is key when trying to sustain a healthy lifestyle without stripping you away of the delicious foods and recipes. 

Here are 20 different healthy condiments and spices that are both delicious and nutritious:
1. Mustard

Most of you are already familiar with this popular condiment. Mustard is low in calories, with 2 teaspoons (10 grams) of yellow mustard providing only 6 calories. Most mustards contain a spice called turmeric, which has shown strong anti inflammatory benefits in many studies. Not only can you apply mustard to your burgers, it is also a healthy addition to homemade dressings or marinades. Leaving your food with a delicious taste packed with nutrients. 

2. Greek Yogurt

This very simple yet tasty substitute, a low calorie condiment, Sky Yogurt. This condiment is high in protein and low in fats. It only has under 10 calories per 15 gram! This alternative can be mixed with various ingredients, such as sriracha, salsa, lemon and herb to make Tzatziki, homemade ranch, etc. Enjoy a simple yet tasty homemade sauce!

3. Red hot sauce

For those who love spicing up their meals red hot is a great alternative! Although there may be many varieties of red hot sauce, most contain cayenne peppers, vinegar, and salt. One teaspoon (5 ml) of red hot sauce has only 6 calories. One health benefit is the capsaicin (a compound found in chili peppers) has anti-inflammatory properties and may support weight loss. 

This condiment is an easy way to add a kick of flavour without too many calories. 

4. Salsa

Salsa is a great alternative to spice up your tacos, scrambled eggs, or fajitas. Two tablespoons (30 ml) of salsa only has 10 calories. Salsa can be a great alternative to other high calorie salad dressing such as ranch. Replacing 2 tablespoons of regular ranch with the same serving of salsa will save you 119 calories!

Choose the salsa that is low in sodium and contains no added sugar to obtain the most health benefits. 

5. Low sugar ketchup 

Low sugar ketchup is a healthier choice for cutting down on the calories. It is made up of vinegar, salt, pepper, spices, and tomatoes which are processed and cooked. 1 tablespoon of ketchup has a total of 5 calories. As ketchup being a popularly favourite, you can still enjoy it guilt free!

6. Sriracha

Sriracha is one of the best low-calorie condiments, being very low in sodium and contains capsaicin, which helps in reducing cholesterol in your body and inhibits the growth of cancer. Capsaicin is also known to help regular blood sugar levels and lose weight. 1 tablespoon of sriracha has 5 calories! An easy way to spice up any meal such as eggs, stir fry, and many more!

The Bottom Line

Your condiments can be a great source to add extra flavour, texture, and nutrients to your meals. Eating healthier doesn't mean completely removing them out of your diet. Although many store-bought condiments can be high in calories, sugar and salt, there are many healthier options. Try substituting your condiments for these low cal options, allowing you to enjoy your meals while creating a healthy lifestyle!


Fernandes ES;Cerqueira AR;Soares AG;Costa. Capsaicin and Its Role in Chronic Diseases. Advances in experimental medicine and biology.

Hewlings, S., & Kalman, D. (2017). Curcumin: A Review of Its Effects on Human Health. Foods, 6(10), 92.

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