Ketchup: Calories, Nutrition and Health Information
The world's most popular condiment, rich in lycopene but high in sodium and sugar. Learn how to enjoy ketchup as part of a balanced diet.
Quick Nutrition Facts
Per 100g (approx. 6 tablespoons)
| Nutrient | Amount |
|---|---|
| Calories | 101 kcal |
| Protein | 1.0g |
| Carbohydrates | 25g |
| Fiber | 0.5g |
| Sugars | 22g |
| Fat | 0.1g |
| Sodium | 1110mg |
| Potassium | 380mg |
| Lycopene | 13-17mg |
| Vitamin A | 140mcg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Ketchup is one of the richest dietary sources of lycopene, a powerful antioxidant that becomes more bioavailable when tomatoes are cooked. However, watch sodium (1110mg per 100g) and sugar (22g per 100g) content for optimal health.
Myth Busters
MYTH #1: Ketchup Is Just Empty Calories
TRUTH: While high in sugar, ketchup provides 13-17mg of lycopene per 100g, a powerful antioxidant linked to reduced heart disease and prostate cancer risk. Cooking concentrates lycopene and makes it more absorbable than raw tomatoes.
MYTH #2: All Ketchup Is the Same
TRUTH: Regular ketchup contains 22g sugar per 100g, while reduced-sugar versions have 50-75% less. Low-sodium options provide 50% less sodium. Always read labels—ingredient quality and nutritional content vary significantly between brands.
MYTH #3: Ketchup Has No Nutritional Value
TRUTH: Beyond lycopene, ketchup provides vitamin A (140mcg per 100g), potassium (380mg), and antioxidants from tomatoes. The processing actually increases certain nutrient bioavailability compared to fresh tomatoes.
MYTH #4: One Serving Won't Affect Your Diet
TRUTH: One tablespoon (17g) contains 167mg sodium (7% DV) and 4g sugar. Using 3-4 tablespoons with a meal adds 500-670mg sodium (up to 29% of daily limit) and 12-16g sugar. Portions matter, especially for high blood pressure or diabetes.
MYTH #5: Ketchup Is Suitable for All Diets
TRUTH: Standard ketchup is problematic for low-sodium diets, strict diabetes management, and low-sugar eating plans. However, specialty versions (sugar-free, low-sodium, organic) can fit most dietary restrictions when used mindfully.
MYTH #6: Homemade Ketchup Isn't Worth the Effort
TRUTH: Homemade ketchup lets you control sugar (use dates, honey, or stevia), reduce sodium by 50-70%, eliminate preservatives, and customize flavors. It takes 30 minutes and lasts 2-3 weeks refrigerated.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Moderate calories (17 per tbsp) but high sugar. Use sparingly—1-2 tablespoons maximum per meal. |
| Muscle Gain |  | Minimal protein, high sugar may cause insulin spikes. Better protein-paired condiments exist. |
| Diabetes Management | | High glycemic load (22g sugar per 100g). Choose sugar-free versions or limit to 1 tablespoon. |
| PCOS Management | | High sugar impacts insulin sensitivity negatively. Opt for no-added-sugar versions. |
| Pregnancy Nutrition | | Lycopene and vitamin A are beneficial, but limit sodium to prevent swelling and blood pressure issues. |
| Viral/Flu Recovery | | Vitamin A and lycopene support immunity. Watch sodium if experiencing nausea or dehydration. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Ketchup
Understanding how ketchup affects your blood glucose helps you make informed decisions about portion sizes and meal pairing.
Typical Glucose Response Curve (2 tablespoons)
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Minimize Blood Sugar Spikes
Pairing ketchup with protein and fiber significantly reduces glucose absorption and blood sugar peaks:
- 🍗 Grilled chicken or fish - Complete protein source
- 🥚 Eggs - Protein and healthy fats slow absorption
- 🍔 Lean burger with whole-grain bun - Protein and fiber combination
- 🥔 Sweet potato fries instead of regular - Lower GI, more fiber
This combination strategy is especially important for diabetes management, PCOS, and weight loss goals.
Cultural Significance
Ketchup, derived from Chinese fermented fish sauce (ke-tsiap), has evolved into a global condiment staple over 300 years.
Global Evolution:
- Original Chinese ke-tsiap (17th century): Fermented fish/soy sauce
- British adaptation (18th century): Mushroom, walnut, and oyster versions
- American tomato ketchup (1812): James Mease first tomato recipe
- Heinz formula (1876): Henry Heinz created the iconic sweet tomato version
Modern Impact:
- Over 650 million bottles sold annually worldwide
- Heinz alone produces 650 million bottles per year
- Americans consume 3 bottles per household annually
- Present in 97% of American homes
Indian Usage:
- Popular condiment with pakoras, samosas, and street foods
- Maggi tomato ketchup dominates Indian market
- Often mixed with green chutney for fusion flavors
- Essential accompaniment for indo-chinese dishes
Compare & Substitute
Ketchup vs Similar Condiments (Per 100g)
| Nutrient | 🍅 Ketchup | 🌶️ Hot Sauce | 🍯 BBQ Sauce | 🥫 Tomato Sauce |
|---|---|---|---|---|
| Calories | 101 kcal | 12 kcal | 167 kcal | 29 kcal |
| Carbs | 25g | 3g | 40g | 7g |
| Fiber | 0.5g | 1.5g | 1g | 2g |
| Protein | 1g | 0.5g | 0.8g | 1.5g |
| Fat | 0.1g | 0.1g | 0.6g | 0.2g |
| Sodium | 1110mg | 2110mg | 815mg | 350mg |
| Sugar | 22g | 1g | 33g | 4.5g |
| Lycopene | 13-17mg | 2mg | 8mg | 25mg |
| Best For | Flavor with lycopene kick | Weight loss, low-calorie | Sweet & tangy BBQ flavors | Low-sugar, versatile |
Frequently Asked Questions
Is ketchup healthy for weight loss?
Ketchup can fit into a weight loss diet when used sparingly. One tablespoon (17g) contains only 17 calories but includes 4g sugar and 167mg sodium.
Best practices: Limit to 1-2 tablespoons per meal; choose reduced-sugar versions (50% less sugar); avoid ketchup-heavy sauces; measure portions rather than free-pouring.
The sugar content can trigger cravings and insulin spikes, potentially hindering fat loss. Pair with protein to minimize blood sugar impact.
Can diabetics eat ketchup?
Diabetics should limit regular ketchup due to its high sugar content (22g per 100g, GI approximately 55).
Tips for diabetics:
- Choose sugar-free or no-added-sugar versions (sweetened with stevia or erythritol)
- Limit to 1 tablespoon (15g) per meal (approximately 3.3g sugar)
- Always pair with protein or healthy fat to slow glucose absorption
- Monitor blood sugar response 2 hours after eating
- Consider making homemade ketchup with natural sweeteners
Regular ketchup causes moderate blood sugar spikes. Always consult your healthcare provider about condiment choices.
How much lycopene is in ketchup?
Ketchup provides approximately 13-17mg of lycopene per 100g, making it one of the richest dietary sources of this powerful antioxidant.
For context:
- One tablespoon (17g) provides 2.2-2.9mg lycopene
- Raw tomatoes contain 3-5mg per 100g (less bioavailable)
- Cooking and processing increases lycopene absorption by 2-3 times
Lycopene has been linked to reduced risk of prostate cancer, heart disease, and certain cancers. The recommended daily intake for health benefits is 10-30mg.
What are the health benefits of ketchup?
Key Benefits:
- Lycopene (13-17mg per 100g): Powerful antioxidant for heart and prostate health
- Vitamin A (140mcg per 100g): Supports vision and immune function
- Potassium (380mg per 100g): Helps balance sodium effects
- Antioxidants: From tomato processing, including beta-carotene
- Low Fat: Only 0.1g per 100g, suitable for low-fat diets
Cautions: High sodium (1110mg per 100g) and sugar (22g per 100g) offset benefits if consumed in excess. Choose reduced-sugar and low-sodium versions for optimal health.
How much sodium is in ketchup?
Regular ketchup contains approximately 1110mg sodium per 100g (167mg per tablespoon).
Sodium Context:
- 1 tablespoon = 167mg sodium (7% of 2300mg daily limit)
- 100g = 1110mg sodium (48% of daily limit)
- Low-sodium versions: 500-600mg per 100g (50% reduction)
For high blood pressure, heart disease, or kidney issues, choose low-sodium varieties and limit to 1 tablespoon per meal. Track total daily sodium intake as condiments add up quickly throughout the day.
Is homemade ketchup healthier than store-bought?
Yes, homemade ketchup is significantly healthier as you control sugar and sodium content.
Homemade Advantages:
- Sugar Control: Use dates, honey, maple syrup, or stevia (50-75% less than store-bought)
- Sodium Reduction: Control salt level (reduce by 50-70%)
- No Preservatives: Avoid sodium benzoate and other additives
- Fresh Ingredients: Use organic tomatoes, natural spices
- Customization: Adjust sweetness, tanginess, and spice level
Simple Recipe: Tomato paste + vinegar + natural sweetener + spices + minimal salt = 30 minutes cooking time, lasts 2-3 weeks refrigerated.
Store-bought averages 22g sugar and 1110mg sodium per 100g, while homemade can reduce both by half or more.
How should I store ketchup?
Unopened: Store in cool, dark pantry for up to 1 year (check expiration date).
Opened:
- Commercial ketchup: Refrigerate; lasts 6-9 months (vinegar and preservatives extend shelf life)
- Homemade ketchup: Refrigerate immediately; lasts 2-3 weeks
- Signs of spoilage: Mold, off smell, separation, darkening color
Keep bottle cap clean, avoid cross-contamination with utensils, and always use clean spoons. While high acidity and salt preserve ketchup, refrigeration after opening maintains quality and flavor.
