6 Low Calorie Sauces to Add Your Foods

Some people think you need to sacrifice flavour in order to have a “healthy fitness diet”, but it's just not true! 

You don't need to eat bland chicken breast, plain brown rice or steamed veggies for every meal. Making the right sauce choices is key for losing fat and building muscle while satisfying your taste buds at the same time.

Most condiments contain unhealthy ingredients like artificial additives and high amounts of added salt and sugar, but healthy condiments are packed full of protein, healthy fats, fibre, and are low in added sugar. Low-calorie sauces help sustain a healthy lifestyle that's full of tasty food.

Here are 6 low-calorie sauces
1. Mustard

6 calories per serving

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 also contain a spice called turmeric, which has shown strong anti-inflammatory benefits in many studies. Use mustard on your burgers or add it to homemade dressings or marinades.

2. Greek Yogurt

10 calories per serving

Greek yogurt is another delicious low calorie condiment. It's high in protein, low in fat and has under 10 calories per 2 teaspoons (or 10 grams). This tasty alternative can be mixed with various ingredients, such as sriracha, salsa, lemon and herb to make Tzatziki, homemade ranch, and more! Enjoy a simple yet tasty homemade sauce!

PROTIP - Use greek yogurt as a direct replacement for sour cream. Trust me, it tastes the same but will save drastically lower your calories.

3. Hot sauce

6 calories per serving

For those who love spicing up their meals, Franks Red Hot® hot sauce is a great option! Although there may be many varieties of red hot sauce, most are comprised of cayenne peppers, vinegar, and salt. One teaspoon (5 ml) of red hot sauce has only 6 calories. As an added bonus, capsaicin, a compound found in chili peppers, has anti-inflammatory properties which may even support weight loss!

4. Salsa

10 calories per serving

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

PROTIP: Choose a salsa that is low in sodium and contains no added sugar.

5. Low-sugar Ketchup 

5 calories per serving

Low sugar ketchup is a healthier choice for cutting down calories. It is comprised of vinegar, salt, pepper, spices, and tomatoes. 1 tablespoon of low-sugar ketchup has only 5 calories. As ketchup being a popularly favourite, you can still enjoy it guilt free!

6. Sriracha

5 calories per serving

Sriracha is one of the best low-calorie condiments. It's very low in sodium and also contains capsaicin, which helps reduce cholesterol in your body and even inhibits the growth of cancer. Capsaicin is also known to help regular blood sugar levels even help you lose weight. 1 tablespoon of sriracha has only 5 calories! Use this versatile sauce to spice up any meal, such as eggs, stir fry, and more!

The Bottom Line

Your condiments can be a great source to add extra flavour, texture, and nutrients to your meals. Although many store-bought condiments can be high in calories, sugar and salt, there are healthier options. Try substituting your condiments for these low cal options, allowing you to enjoy your meals and enjoy 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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