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A Dietitian Ranks The ‘Best’ And ‘Worst’ Condiments For Weight Loss: Mustard, BBQ, More

March 15, 2025 by Faith Geiger

 
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It’s easy to overlook the calories and harmful ingredients in the condiments we add to our meals. But while they may seem like inconsequential additions, the truth is that these seemingly harmless sauces and spreads could ultimately be holding you back from your weight loss goals. While some condiments pack in flavor without adding much to your daily calorie count—and may even come with health benefits—others are loaded with sugars and fats that may sabotage your weight loss efforts. Choosing the right ones and avoiding bad options can make a significant difference in achieving your health goals.

We spoke to registered dietitian Jesse Feder to get his ranking of some of the most popular condiments, from best to worst in terms of their impact on weight loss. Find his advice on everything ranging from mustard to mayonnaise below.

1. Mustard

If you love a Chicago-style hot dog, we've got great news. This yellow condiment tops Feder's list of the healthiest options. According to him, mustard is "naturally low in calories, fats, and sugars, and high in flavor." This makes it an excellent choice when you want to add some bold flavor to your meals without increasing calorie intake. "This is great for aiding in weight loss," he adds. Sign us up!

2. Hot Sauce

Attention, spice lovers! Another weight-loss-friendly option, hot sauce is "also naturally low in calories, fats, and sugars." What sets it apart, however, is its capsaicin content, which could do wonders for weight loss. "It contains an active ingredient called capsaicin, which is a natural metabolism booster," Feder explains. "This can help you burn extra calories throughout the day and aid in weight loss." Pass the hot sauce!

3. Ketchup

Ketchup is one of the most popular condiments around. From burgers to hot dogs to French fries, people will add it to just about anything—especially greasy, salty meals. But beware: While ketchup is relatively low in calories, it often contains added sugars, Feder warns. "This can affect metabolism and potentially hinder weight loss efforts," he says. For those watching their weight, opting for a low-sugar or homemade version might be a better alternative.

4. BBQ Sauce

With summer just around the corner, you may be fantasizing about firing up the grill. And where there's a barbecue, there's normally barbecue sauce. Unfortunately, Feder says this is a poor choice for those aiming to shed some pounds, as BBQ sauce is typically loaded with calories and sugar. "This can add significant amounts of calories to your meals, which can hurt your weight loss efforts," says Feder. As with anything else, moderation is crucial.

5. Mayonnaise

At the bottom of the list is mayonnaise. Primarily made from fats, Feder warns that this popular sauce is "high in calories." He goes on, "This can really pack on the calories to your meals and lead to weight gain instead of weight loss." If you love mayo, consider a lighter version made with healthier oils or use it sparingly.

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