7 Healthiest Condiments You Can Find at the Supermarket, According to Registered Dietitians

Condiments are every foodie’s secret weapon. The perfect condiment can elevate an average recipe to something worth writing home about—or take an already tasty dish to an exquisite level. However, from a health perspective, not all condiments are created equal.

Some condiments qualify as healthy choices, containing few concerning nutrients—and in some cases, even offering beneficial ones. Then there’s a whole other class of condiments loaded with ingredients and nutrients that we should limit, including added sugar, sodium, saturated fat, additives, and preservatives. It’s okay to enjoy these now and then, but cutting back on them is a smart move. “Condiments can absolutely fit into a balanced diet—you don’t have to skip them entirely,” says Brannon Blount, MS, RDN registered dietitian and owner of Brannon in Balance Nutrition LLC based in Danville, VA.. 

Here, we’ll teach you how to determine whether a condiment is more or less healthy than another option on the shelf, and share seven of our favorite healthy picks.

What Makes Condiments More or Less Healthy?

“The healthiness of a condiment comes down to its ingredients. Condiments made from real, whole-foods are the best choices. If the ingredients can be traced back to nature, that’s a good sign that you’re making a healthy condiment choice,” says registered dietitian Maggie Bell, MS, RD, RN. These better-for-you ingredients include fruit, vegetables, herbs, spices, low-fat dairy, nuts, seeds, vinegars, legumes, and olive oil.

On the other side of the coin, this also means that condiments with high amounts of mystery ingredients, like additives and preservatives, should be avoided as much as possible. While these ingredients are technically deemed as safe, they lack the long-term evidence needed to fully understand their health impacts. “If you look at the label and are unable to pronounce the ingredients or you don’t recognize them, you should find a healthier option,” adds Bell.

“It’s also smart to watch sodium, especially if you’re using multiple condiments in one meal—it adds up fast,” explains Blount. Excessive sodium intake can lead to elevated blood pressure levels and even hypertension when consumed over long periods of time. Classic culprits of sodium in condiments include salt, soy sauce, fish sauce, and bouillon. Options with 250 milligrams (mg) of sodium or less per serving are ideal.

Added sugar is another common find in less-than-healthy condiments. “The addition of added sugars can turn an otherwise simple topping into one that contributes to inflammation and blood sugar spikes,” explains Bell. If not from cane sugar, refined sugar can be added to condiments in the form of high fructose corn syrup, molasses, maltose, fructose, and malt syrup, to name a few. Look for condiments with five grams or less of added sugar per serving.

Saturated fat is also a nutrient to be wary of in condiments. Though at the root of some controversial research, this fat has been linked to increased cholesterol levels which can contribute to heart disease risk, warranting caution around its consumption. Full-fat dairy, eggs, cheese, palm products, and coconut oil are all sources of saturated fat in condiments. Three grams of saturated fat or less per serving is an indicator of a healthier condiment.

And while it might not seem like the concerning nutrients and ingredients in condiments are a big deal—since they’re used in small amounts—the numbers can add up quickly. “Many people don’t realize how easy it is to go over the suggested serving size—especially with high-calorie options like creamy dressings or mayonnaise. A single tablespoon can pack a lot of hidden calories without offering much nutritional value,” Blount concurs.

The Healthiest Condiments 

Taking these factors into account, we’ve rounded up seven of the healthiest condiments to reach for on your next grocery run!

Mustard

No proper sandwich would be complete (in my humble opinion) without a swipe of mustard. “It’s low in calories and packs a tangy punch without added sugar. I love it on sandwiches or mixed into marinades. It’s a great alternative to mayo when you’re looking for a different flavor profile,” explains Blount. Plus, there’s so many different types of mustard to explore, whether that be whole grain, stone ground, Dijon, yellow, and more. Two excellent, low-ingredient brands to look for include Primal Kitchen and Grey Poupon.

Honey

White cane sugar, coffeehouse syrups, whipped cream, and chocolate hazelnut spread are all tempting sweet condiment options. And while these are obviously unhealthy choices, sweet condiments don’t have to be off the table completely. Honey is an excellent alternative because, while it is a source of sugar, it’s also full of immune-boosting bioactive compounds and has a lower glycemic response than refined sugar. Local Hive is a delicious raw, unfiltered brand that has plenty of regional and local honey options to choose from nationwide.

Salsa

Salsa is not just for dipping tortilla chips into—it’s actually an excellent condiment as well. “Fresh salsa is typically low in calories and adds texture and flavor. I love it with eggs, grain bowls, or as a salad topper. It’s also a great way to get more veggies in,” says Blount. Plus, it’s chock-full of fiber, vitamin C, and lycopene for gut, immune, and eye health support. Siete and Late July offer fantastic low-sodium store-bought options.

Greek Yogurt

There’s no denying that mayonnaise is one of the most popular condiments, but unfortunately, it’s loaded with saturated fat, sodium, and a range of mystery ingredients. A refreshing, tangy, and more nutritious alternative is Greek yogurt, as it’s full of protein, B vitamins, calcium, and phosphorus to support muscle, bone, heart, and metabolic health. “I also swap Greek yogurt in for sour cream or creamy dressings. You can season it with herbs and lemon for a quick, protein-rich topping or spread,” shares Blount. Some tasty plain Greek yogurt brands to look for include Chobani and Stonyfield Organic.

Hot Sauce

In my household, hot sauce is a must-have ingredient when whipping up eggs, salads, marinades, sauces, sandwiches, toasts, tacos, burritos, or quesadillas. “Hot sauce is also my go-to for my seafood dishes,” Bell adds. This spicy condiment is a particularly healthy choice as a little goes a long way, helping to keep any nutrients of concern to a minimum. Many shelf-stable sauces have very few ingredients, too, which is a major bonus. My personal favorites are Cholula and Tapatío.

Hummus

If you’re looking for another mayo or sour cream alternative, hummus is a fabulous substitute that will leave you feeling more satisfied as a nutrient-dense food. “Hummus is a great alternative to mayo or creamy dips, offering fiber, protein, and micronutrients. I spread it on wraps, or use it as a veggie dip. My favorite [store-bought] hummus is Sabra Roasted Garlic, as one serving (two tablespoons) has only 70 calories, 0.5 grams of saturated fat, 125 mg of sodium and zero grams sugar,” shares Blount.

Low-Sugar Fruit Preserves

Jam and jelly are necessities when whipping up a PB&J, loaded toast, or yogurt bowl for a yummy pop of sweetness. However, many options on grocery store shelves are packed to the brim with pro-inflammatory added sugar, detracting from any health benefits associated with the fruit-based nutrients they offer. Low-sugar fruit preserves, however, are a fantastic substitute, as they boast all the fruit flavor you crave without as much added sugar. Smucker’s Low Sugar and Crofters Organic Just Fruit Spread are tasty and accessible brands with only five grams of added sugar per serving.

What to Look for in Healthy Condiments

“A drizzle of the right condiment can elevate your meal without sabotaging your health goals,” says Blount—and she couldn’t be more right! While the options we’ve highlighted above are delicious healthier choices to start with, there are plenty more available at the supermarket. To find them, follow these guidelines:

• Choose condiments with five grams or less of added sugar per serving
• Less than 250 milligrams of sodium per serving is ideal
• Look for brands with less than three grams of saturated fat per serving
• Avoid condiments with saturated fat-heavy ingredients like egg yolk, heavy cream, sour cream, or full-fat milk
• Search for options with as few preservatives, additives, and mystery ingredients as possible
• Reach for options with nutrient-dense ingredients like fruits, veggies, herbs, spices, vinegar, olive oil, nuts, seeds, or legumes