The Best and Worst Condiments for a ketogenic diet

It is said that “Variety is the spice of life.” Adding condiments to your dishes is a great way to improve the taste of bland dishes  rendering them more palatable and interesting as well. However, when you’re on a ketogenic diet, certain condiments have no place in your kitchen or your home. 

Below, we’re sharing the best and worst condiments for a ketogenic diet.

1. Ketchup

Slow-Cooker-Awesome-Homemade-Ketchup-1

Best Ketchup Condiment: Annie’s Naturals Organic Ketchup

Serving SizeCaloriesFat ContentSodium ContentCarbsProtein
1 Tablespoon20.0 0 grams130.0 mg5.0 grams (4.0 grams of sugar and 0 grams of fibre)0 grams

Worst Ketchup Condiment: Heinz Tomato Ketchup

Serving SizeCaloriesFat ContentSodium ContentCarbsProtein
1 Tablespoon20.00 grams160.0 mg5.0 grams (4.0 grams of sugar and 0 grams of fiber)0 grams

Ideally, you want to use a ketchup designed specifically for those on a ketogenic diet. If have to use a traditional ketchup, it’s best to use an organic ketchup like Annie’s. Not only does research indicate organic tomato products contain roughly double the amount of cancer-fighting lycopene, they also taste better. As a result, you may need less of the organic ketchup. 

Also, Heinz has been voted dead  last in a random ketchup taste test carried out during a research study.  Additionally, it contains high fructose corn syrup, which may be bad for your health.

2. Yellow Mustard

curry-mustard-sauce-2-1024x852

Best Yellow Mustard Condiment: Annie’s Organic Yellow Mustard

Serving SizeCaloriesFat ContentSodium ContentCarbs

Protein
1 Tablespoon15.0 0 grams150.0 mg0 grams (0 grams of sugar and 0 grams of fiber)0 grams

Worst Yellow Mustard Condiment: Heinz Yellow Mustard

Serving SizeCaloriesFat ContentSodium ContentCarbsProtein
1 Tablespoon00 grams150.0 mg0 grams (0 grams of sugar and 0 grams of fiber)0 grams

3. Honey Mustard

Mustard sauce in white bowl. Stock photo

Best Honey Mustard Condiment: Tessemae’s All Natural Organic Honey Mustard

Serving SizeCaloriesFat ContentSodium ContentCarbsProtein
1 Tablespoon30.00 grams240.0 mg6.0 grams (3.0 grams of sugar and 0 grams of fiber)0 grams

Worst Honey Mustard Condiment: Inglehoffer Honey Mustard

Serving SizeCaloriesFat ContentSodium ContentCarbsProtein
1 Tablespoon45.00 grams135.0 mg6.0 grams (6.0 grams of sugar and 0 grams of fiber)0 grams

The nutritional values are the same for both products; however, Tessamae’s is a better option since it uses solely honey for sweetness. Aside from honey, Inglehoffer also uses high fructose corn syrup, which as stated earlier, may not be good for your health.

4. Mayo

mayonnaise

Best Mayo Condiment: Sir Kensington’s Mayo with Avocado Oil

Serving SizeCaloriesFat ContentSodium ContentCarbsProtein
1 Tablespoon90.011.0 grams ( contains 1.0 grams of saturated fat)85.0 mg0 grams (0 grams of sugar and 0 grams of fiber)0 grams

Worst Mayo Condiment: Hellman’s Mayonnaise

Serving SizeCaloriesFat ContentSodium ContentCarbsProtein
1 Tablespoon90.010 grams (contains 1.50 grams of saturated fat)90.0 mg0 grams (0 grams of sugar and 0 grams of fiber)0 grams

Both types of mayo are roughly the same in terms of nutritional values. However, Sir Kensington’s mayo is the better option. That’s because it contains avocado fat. Avocado is high in monounsaturated fat, which may promote sugar elimination according to research. In fact, the oil in avocados contain more than thrice the amount of monounsaturated fat found in soybean oil, the oil used in  Hellman’s mayo. In addition, Sir Kensington’s mayo contains no additives. 

5. Vegan Mayo

20160328-aquafaba-vegan-mayo-recipe-12-edit-1500x1125

Best Vegan Mayo Condiment: Sir Kensington’s Fabanaise

Serving SizeCaloriesFat ContentSodium ContentCarbsProtein
1 Tablespoon90.010.0 grams (contains 1.0 gram of saturated fat)95.0 mg0 grams (0 grams of sugar and 0 grams of fiber)0 grams

Worst Vegan Mayo Condiment: Hampton Creek Just Mayo

Serving SizeCaloriesFat ContentSodium ContentCarbsProtein
1 Tablespoon90.010.0 grams (contains 1.0 gram of saturated fat)80.0 mg0 grams (0 grams of sugar and 0 grams of fiber)0 grams

Sir Kensington’s Fabannaise contains slightly more sodium than Hampton Creek’s Just Mayo. But it is a better option because it does not contain alternative food starch (a taste additive such as MSG which makes up for the missing egg flavor . It also does not contain calcium disodium preservatives that have been associated with the depletion of essential minerals / nutrients from our bodies, high blood pressure, abdominal pain, migraines, and headaches.

6. Hot Sauce

DSC_0010-FX1

The Best Hot Sauce Condiment: Melinda’s Original Habanero Pepper Sauce

Serving SizeCaloriesFat ContentSodium ContentCarbsProtein
1 Tablespoon00240.0 mg0 grams (0 grams of sugar and 0 grams of fiber)0 grams

The Worst Hot Sauce Condiment: Goya Hot Sauce

Serving SizeCaloriesFat ContentSodium ContentCarbsProtein
1 Tablespoon00375.0 mg0 grams (0 grams of sugar and 0 grams of fiber)0 grams

Melinda’s Original Habanero Pepper Sauce is a better option since it contains less sodium. Also, unlike Goya Hot Sauce, it contains no food colorings. Food colorings have been associated with impulsivity in kids as well as cancer among adults. 

7. Hummus

almond-pulp-hummus

The Best Hummus Condiment: Roots Original Hummus

Serving SizeCaloriesFat ContentSodium ContentCarbsProtein
2 Tablespoons60.06.0 grams (contains about 0 grams of saturated fat)80.0 mg6.0 grams (1 gram of sugar and 2 grams of fiber)2.0 grams

The Worst Hummus Condiment: Sabra Classic Hummus

Serving SizeCaloriesFat ContentSodium ContentCarbsProtein
2 Tablespoons70.05.0 grams (contains 1.0 grams of saturated fat)
130.0 mg4.0 grams (0 grams of sugar and 1.0 gram of fiber)2.0 grams

Roots Original Hummus is a better option since it contains less sodium. Though it contains more total carbs, it also contains more fibre, which lowers the net carbs. Additionally, it doesn’t contain additives such as potassium sorbate, which has been associated with stomach problems and even migraines. It also uses safflower oil instead of soybean oil. Safflower oil has been associated with lower glucose and cholesterol level, as well as increased weight loss.

8. Barbecue Sauce

shutterstock_432677620

The Best Barbecue Sauce Condiments

  • ​​Stubb’s Original Bar-B-Q Sauce
Serving SizeCaloriesFat ContentSodium ContentCarbsProtein
2 Tablespoon30.00 grams240.0 mg7.0 grams ( 5 grams of sugar)0 grams
  • Primal Kitchen classic barbecue sauce
Serving SizeCaloriesFat ContentSodium ContentCarbsProtein
2 Tablespoon15.00 grams (contains 0 grams of saturated fat)
160.0 mg3.0 grams (2.0 grams of sugar)0 grams

Are you looking for a sauce that is bold on flavour? Primal Kitchen Classic BBQ sauce has the bold flavor that many keto barbecue sauces are missing. It can be used as a marinade and dipping sauce for all sorts of meat.

Primal Kitchen Classic BBQ Sauce is seasoned with organic cumin, organic chipotle powder, and organic Dijon mustard, and bursting with bold, smoky flavor—making this savory sauce the ultimate cookout condiment for grill masters and sauce lovers. Using USDA organic ingredients and unsweetened, it is the real deal without high fructose corn syrup, honey, dates, or refined sugar of any kind.

  • Simple Girl Organic Carolina Kick BBQ Sauce
Serving SizeCaloriesFat ContentSodium ContentCarbsProtein
2 Tablespoon50 grams105.0 mg1.0 gram
(0 grams of sugar and 0 grams of dietary fiber)
0 grams

Are you looking for a sauce sweetened with only Stevia and not a ton of other sweeteners? The Simple Girl sauces contain only Stevia.

Stevia lend sweetness which is balanced out with some great spices. For a delicious kick of flavor, use this tangy barbecue sauce for cooking or dipping! This is the best sugar-free BBQ sauce and is great for anyone who is on a ketogenic diet, or  just striving to lead a healthier life. It is sugar-free, fat-free, oil-free, and gluten-free.

Stevia Sweet BBQ Sauce

Serving SizeCaloriesFat ContentSodium ContentCarbsProtein
2 Tablespoons100 grams
(contains 0 grams of saturated fat
110.0 mg2.0 grams
(1 gram of sugar and 0 grams of dietary fiber
0 grams

This reduced sugar BBQ sauce is sweetened with Stevia and contains no artificial sweeteners. With only 1g of sugar per serving, Stevia Sweet BBQ Low Carb BBQ Sauce will be your family’s new favorite. The little bit  of Stevia adds sweetness and complements the tomato flavor nicely. 

The Worst Barbecue Sauce Condiment: Sweet Baby Ray’s Original Barbecue Sauce

Serving Size



Calories
Fat ContentSodium ContentCarbsProtein
2 Tablespoons70.00 grams (contains 0 grams of saturated fat)290.0 mg18.0 grams (16.0 grams of sugar and 0 grams of fiber)0 grams

Sweet Baby Ray’s Original BBQ sauce is not only packed with carbs, it also contains a higher content of high fructose corn syrup. This makes it a poor choice for your ketogenic diet, and your health as well.

The Best Barbecue Sauce Condiment: Sweet Baby Ray’s Original Barbecue Sauce

Serving Size

CaloriesFat ContentSodium ContentCarbs
Protein
1 Tablespoon15.00 grams (contains about 1.0 grams of saturated fat)
490.0 mg<1.0 grams (0 grams of sugar and 0 gram of fiber)1.0 grams

9. Soy Sauce

kecap-1

The Best Soy Sauce Condiment: San-J Tamari Lite 50% Less Sodium Soy Sauce

Serving SizeCaloriesFat ContentSodium ContentCarbsProtein
1 Tablespoon10.00 grams490.0 mg1.0 grams1.0 grams

The Worst Soy Sauce Condiment: Lee Kum Kee Premium Soy Sauce

Serving Size



CaloriesFat ContentSodium ContentCarbsProtein
1 Tablespoon150 grams (contains 0 grams of saturated fat)1030.0 mg2.0 grams (1.0 grams of sugar and 0 grams of fiber)1.0 grams

San-J Tamari Lite 50% Less Sodium Soy Sauce is the better option. It not only contains less carbs, but less sodium as well. On the other hand, Lee Kum Kee’s Premium Soy Sauce provides almost 50% of your daily sodium needs. 

10. Maple Syrup

canadian-maple-syrup

The Best Maple Syrup Condiment: Maple Grove Dark Amber Maple Syrup

Serving Size

Calories
Fat ContentSodium ContentCarbsProtein
1/4 cup210.00 grams (contains 0 grams of saturated fat)10.0 mg53.0 grams (53.0 grams of sugar and 0 grams of fiber)0 grams

The Worst Maple Syrup Condiment: Aunt Jemima Original Syrup

Serving Size
CaloriesFat Content
Sodium Content
CarbsProtein
1/4 cup210.00 grams 120.0 mg52.0 grams (32.0 grams of sugar and 0 grams of fiber)0 grams

Maple Grove Dark Amber Maple Syrup is the clear winner. It contains much less sodium. Also, unlike Aunt Jemima Original Syrup, it also doesn’t contain high fructose corn syrup, synthetic flavorings, and caramel coloring. As a whole, these substances have been associated with a host of health issues from fatty liver disease to even cancer.

In addition, since Maple Grove Dark Amber Maple Syrup has a complete-bodied maple sweetness, a little goes a long way. So, you end up using less of it than if you were using Aunt Jemima Original Syrup.

11. Guacamole

guacamole-horiz-a-1600

The Best Guacamole Condiment: Wholly Guacamole Classic Dip

Serving Size

CaloriesFat ContentSodium ContentCarbsProtein
2 tablespoons60.06.0 grams (contains 1.0 grams of saturated fat)130.0 mg1.0 grams (0 grams of sugar and 1.0 gram of fiber)1.0 grams

The Worst Guacamole Condiment: Dean’s Guacamole Flavored Dip

Serving Size

CaloriesFat ContentSodium Content
CarbsProtein
2 tablespoons90.09.0 grams (contains 3.0 grams of saturated fat)170.0 mg2.0 grams (1.0 grams of sugar and 0 gram of fiber)1.0 grams

Wholly Guacamole is the better option. It contains fewer calories and slightly less carbs than Dean’s Guacamole Flavored Dip.

But the big difference is the amount of avocado used. Dean’s Guacamole Flavored Dip uses less avocado. Avocado is the third item on the ingredient list. The rest is a slurry of ingredients such as food colorings, skim milk, gums and gels. 

Wholly Guacamole on the other hand is comprised mostly of avocado. In fact, avocado is the first item on the ingredient list.

Wholly Guacamole also has a more natural ingredient list. Apart from distilled vinegar, it contains jalapeno peppers, salt, dehydrated onion, and granulated garlic.

Conclusion

Condiments are a great way to improve the taste of your dishes. However, it is important to choose wisely. Choose condiments that are lower in carbohydrates, sodium, and additives. This will help you stay in ketosis and maintain good health!