10 Condiments For Weight Loss That You Should Know

Some condiments have high sugar. They also have fat and salt in high amounts which would be bad for your weight loss process.

For instance, consuming too much salt could cause a stroke and heart disease. It also increases the risk of you having issues with your blood pressure levels.

Small adjustments could make a significant difference. For instance, condiments are designed to add a small amount of taste to your food.

And many of them are simply low- or even no-calorie garnishes that improve the flavor and satiation of eating your preferred foods.

However, some of them may contain enough extra fat, sugar, or sodium to impede your efforts to lose weight.

You may eat as much of the most popular condiments as you like because they are so minimal in calories and other harmful ingredients. In this article, we will be looking at some of the condiments to lose weight.


Condiments For Weight Loss

Here are some of the better condiments options for weight loss:

  1. Low-Calorie Ketchup

    One tablespoon of ketchup contains 17 calories, 5 grams of sugar, and 4 grams of carbohydrates.

    Ketchup should be used in moderation because of its high carbohydrate and sugar content, especially for diabetics who are on a modified carbohydrate diet. Ketchup could be incorporated into a healthy meal plan.

    Especially if you could limit yourself to a single serving and pick a variety without high fructose corn syrup, especially if you’re replacing higher-calorie and fat items like creamy dressing or sour cream.

  2. Vinegar

    A variety of vinegar with varying flavors is made mostly from red wine, white wine, apple cider, and rice. These condiments have roughly three calories per tablespoon.

    All by itself, vinegar infused with herbs like tarragon or basil makes a flavorful salad dressing. You should only use one tablespoon of balsamic vinegar per serving due to its high sugar content.

  3. Hot Sauce

    Hot sauce is another condiment on the list, though it’s difficult to imagine anyone consuming endless amounts of it at every meal.

    But feel free to add a dash or two if you have a specific love for the scorching spices in hot sauce.

    Using hot sauce may even help you control your appetite, which is a crucial aspect of managing your weight whether you have diabetes or not.

  4. Salsa

    The well-known burrito and taco topping, as well as the dip for tortilla chips, are both laden with non-starchy, vitamin-rich vegetables like tomatoes, peppers, and onions.

    Only four calories are contained in one tablespoon of salsa. Instead of mayonnaise, try combining it with canned tuna for a flavorful, low-calorie protein. Salsa con queso, a cheese and condiment combination, is high in unhealthy fats.

  5. Mustard

    One of the healthiest condiments, mustard contains significant amounts of good antioxidants. Also said to be abundant in turmeric, a spice that aids in the battle against cancer.

    Sugar is absent from mustard. We are talking about regular mustard here. Make sure to check the calorie information in advance because there are many different types of mustard and not all of them fall into the low-calorie category.

  6. Citrus Juice

    Citrus juice is quite effective in terms of health since it contains flavonoids that reduce inflammation and support gut health.

    They also include a lot of vitamin C, which has been found to help the immune system and contribute to the development of healthy skin, bones, and other body tissues.

    From a flavor perspective, citrus juice has a strong flavor and very few calories. Before eating, squeeze a little lemon juice over your salmon.

    To soften the meat and give it a zesty flavor, add lime juice to a marinade for steak. You could also flavor your infused water with grapefruit juice and some zest.

  7. Sriracha

    One of the better low-calorie condiments is Sriracha. It has a very low salt content and also contains capsaicin, which lowers cholesterol levels in the body and even slows the spread of cancer.

    Capsaicin is also known to support healthy blood sugar levels and even aid in weight loss. Sriracha has only 5 calories per tablespoon. Use this adaptable sauce to add flavor to a variety of dishes, including stir-fries and eggs.

  8. Guacamole

    Guacamole could be enjoyed in the same ways that salsa is enjoyed. Guacamole pairs well with lean meats, adding a buttery, flavorful richness that you sometimes miss with mild, grilled chicken breast or a boneless pork chop.

    Guacamole is full of vegetables and avocado, an omega-3-rich healthy fat that could be better for overall health. A serving of Healthy Fat is one-fourth of a cup.

  9. Pesto

    Basil, olive oil, and pine nuts make up the most widely consumed pesto, although other kinds might also contain cilantro, parsley, walnuts, or almonds.

    The monounsaturated fats in olive oil and the polyunsaturated fats in pine nuts, walnuts, and almonds are good for your body. These good fats could improve cardiovascular health and decrease cholesterol.

    Fresh basil is strong in vitamin K, which aids in blood clotting and has antimicrobial, anti-bacterial, and anti-inflammatory effects, according to the author.

    Make sure to select nuts that aren’t salted or cooked in sugar if you’re making homemade pesto. Many dishes could be improved with pesto. Use it on grilled salmon, as a veggie dip, or as pizza sauce.

  10. Tabasco

    In addition to the potential weight loss benefits of eating spicy food, Tabasco Sauce is a better choice due to its incredibly low-calorie content.

    Tabasco Sauce only has 16 calories (67 kilojoules) per 100ml because it is essentially just pepper powder and vinegar.


When following a low-calorie diet, sauces and condiments could be enjoyed. To help you choose healthy foods the next time you restock your cabinet, the above are the sauces and condiments from your neighborhood grocery store.

It’s simple to concentrate on your proteins and vegetables when creating a metabolically healthy meal, but condiments are another place where unhealthy ingredients could sneak in.

You’ll notice that many brands of ketchup and barbecue sauce contain artificial ingredients and added sugars once you start reading the labels.

If you spread or cover a tablespoon or more of that food, your blood sugar may rise quickly.

Regular blood sugar swings caused by dietary decisions could raise the risk of developing insulin resistance. Canola, soybean, and other refined seed oils are found in a lot of condiments.

These contain a lot of linoleic acids, an omega-6 fatty acid that, when consumed in excess, could cause inflammation, weight gain, and a higher risk of developing chronic conditions like Type 2 diabetes.

Additionally, artificial sweeteners like aspartame and additives like titanium dioxide could have a detrimental effect on metabolic health.