12 Healthy Condiments to Add to Your Meals

Condiments are a great way to add flavor to meals without much effort, yet not all condiments are created equal. Here is a list of healthy condiments you can include in your diet without forgoing your health or weight loss goals.

What makes a condiment healthy?

Condiments are seasonings, sauces, garnishes, or toppings that are added to food after preparation to add or enhance flavor ⁽¹⁾. Healthy condiments are those that add flavor without adding excessive calories, sodium, or refined sugars, while, ideally, providing additional micronutrients (vitamins and minerals).

Like all healthy foods, healthy condiments are also primarily made of whole foods. Although all condiments qualify as processed foods, those that are minimally processed are much healthier than those that are ultra-processed. In general, the key features of a healthy condiment are:

• Made of whole foods
• Low in calories
• Low in added sugar
• Moderate amount of saturated fat
• Moderate amount of sodium

List of Healthy Condiments

Here is a list of healthy condiments, ranked by ingredient quality and nutritional value, that you can use to support your overall health and weight loss goals.

1. Mustard

Mustard is one of the healthiest condiments. Made with ground mustard seeds, vinegar, water, and salt, it is made solely of whole foods and contains very few calories. Certain prepared yellow mustards also contain turmeric – a bright yellow spice known for its anti-inflammatory properties ⁽²⁾. A 1-teaspoon serving of mustard contains 4 calories ⁽³⁾.

2. Balsamic Vinegar

Balsamic vinegar is another healthy condiment that is low in calories, free of fat, and free of added sugars. It is made of grape must – the freshly pressed juice, skins, seeds, and stems of whole grapes – which is a good source of antioxidants, as it’s packed with plant compounds like polyphenols, flavonoids, and resveratrol ⁽⁴⁾. Balsamic vinegar can be used on its own or in marinades, dressings, sauces, and dips, as can other vinegars such as apple cider vinegar and distilled vinegar. A 1-tablespoon serving of balsamic vinegar contains 14 calories ⁽⁵⁾.

3. Salsa

Salsa comes in many colors and flavors, yet all are considered healthy condiments. Typically made of tomatoes, onions, garlic, peppers, and cilantro, salsa is low in calories and offers numerous health benefits, including antioxidants, hydration, and vitamin C. Whether you make homemade salsa or buy prepared versions, it’s a great way to add flavor to meat, eggs, or veggies. A 2-tablespoon serving of salsa contains 12 calories ⁽⁶⁾.

4. Sauerkraut

Sauerkraut is a highly nutritious, traditional fermented food made from finely shredded cabbage and salt. Packed with probiotics, it improves digestion, supports immune health, and reduces inflammation ⁽⁷⁾. Kimchi – a traditional Korean dish made from fermented napa cabbage – is another excellent probiotic-rich choice. Both sauerkraut and kimchi are healthy condiments that pair well with sausages, meats, stews, and sandwiches. A 1/4-cup serving of sauerkraut contains 7 calories ⁽⁸⁾.

5. Hot Sauce

If you like heat, hot sauce is a great healthy condiment you can add to meals. While there are a wide variety, hot sauce is generally made of chili peppers, vinegar, salt, and water, making it low in calories, low in fat, and free of added sugars. Not to mention, chili peppers contain a compound called capsaicin, which may support weight loss by boosting metabolism ⁽⁹⁾. A 1-teaspoon serving of hot sauce contains 6 calories ⁽¹⁰⁾.

6. Soy Sauce

Soy sauce is a traditional Asian condiment that has been around for thousands of years and is made of soybeans, wheat, salt, water, and koji – a specialized mold culture used to jumpstart fermentation. It is low in calories, free of fat and free of added sugars, and contains several strong antioxidants ⁽¹¹⁾. That said, while it can most certainly be included in a healthy diet, it should be used in moderate amounts as it is high in sodium. A 1-tablespoon serving of soy sauce contains 9 calories ⁽¹²⁾.

7. Greek Yogurt

Yogurt is not always thought of as a condiment, but plain Greek yogurt works well as a dressing, sauce, or dip such as tzatziki. It’s also a great swap for higher-calorie condiments, such as mayonnaise and sour cream on baked potatoes, as it provides a similar texture and flavor with less fat and more protein, and is particularly helpful when in a calorie deficit. A 2-tablespoon serving of plain, whole milk Greek yogurt contains 29 calories ⁽¹³⁾.

8. Guacamole

Guacamole is made of ripe avocados, fresh lime juice, and salt, making it a healthy whole-food-based condiment that can be used as a spread, dip, or topping. Avocados also offer numerous health benefits, including being a good source of healthy fats, fiber, vitamin K, vitamin E, and potassium. A 2-tablespoon serving of guacamole contains 46 calories ⁽¹⁴⁾.

9. Hummus

Hummus is a spread made of chickpeas, tahini (sesame paste), lemon juice, and garlic. It’s high in plant-based protein, fiber, and healthy unsaturated fats, making it another healthy condiment. While some store-bought versions contain extra salt and/or vegetable oils, it’s easy to find high-quality versions, or you can make homemade hummus. A 2-tablespoon serving of hummus contains 82 calories ⁽¹⁵⁾.

10. Olive Oil

Olive oil is one of the best cooking oils, making it one of the healthiest condiments. It is made by extracting oil by pressing whole olives and is rich in heart-healthy monounsaturated fats and antioxidants and has anti-inflammatory properties ⁽¹⁶⁾. That said, olive oil is one of the most calorie-dense foods, so portion control is vital. A 1-tablespoon serving of olive oil contains 119 calories ⁽¹⁷⁾.

11. Pesto

Traditional pesto is made of olive oil, pine nuts, basil, garlic, and parmesan cheese. While it is calorie-dense, it’s low in sugar, rich in healthy fats, and a good source of zinc and antioxidants. It can be used as a sauce, spread, salad dressing, or topping for pasta, sandwiches, or salads. A 2-tablespoon serving of pesto contains 125 calories ⁽¹⁸⁾.

12. Tahini

Not only is tahini an ingredient in hummus, but it’s a creamy sauce that can be used as a condiment on its own. Made by grinding sesame seeds into a paste, it’s a good source of vegetarian protein and essential minerals including zinc, iron, phosphorus, and copper. It works well as a spread in wraps or pitas, drizzled over roasted veggies, or as a dressing to grain bowls. A 2-tablespoon serving of tahini contains 178 calories ⁽¹⁹⁾.

Condiment	Calories	Added Sugar	Saturated Fat	Sodium
Mustard	Low	Low	Low	Moderate
Balsamic Vinegar	Low	Low	Low	Low
Salsa	Low	Low	Low	Moderate
Sauerkraut	Low	Low	Low	High
Hot Sauce	Low	Low	Low	High
Soy Sauce	Low	Low	Low	High
Greek Yogurt	Moderate	Low	Moderate	Low
Guacamole	Moderate	Low	Low	Moderate
Hummus	Moderate	Low	Low	Moderate
Olive Oil	High	Low	Low	Low
Pesto	High	Low	Moderate	Moderate
Tahini	High	Low	Low	Low

All nutrition data is based on FoodData Central.

Tips for Buying Healthy Condiments

Here are 3 simple tips to ensure you’re opting for healthier store-bought condiments.

• Read the Ingredients: Look at the ingredients by reading the label and look for versions made primarily of whole foods.
• Look for “No Added Sugar” Options: The Dietary Guidelines for Americans recommend that added sugars should make up no more than 10% of total calorie intake, and ideally no more than 5% ⁽²⁰⁾.
• Look for “Low Sodium” Options: The American Heart Association recommends a sodium intake of no more than 2,300 mg a day and an optimal goal of no more than 1,500 mg a day for most adults ⁽²¹⁾.