Sauces and Condiments Calories: 37 Compared

Summarize with: ChatGPT Claude AI Mode Perplexity

Lowest-calorie sauces and condiments: Garum (Fermented Fish Sauce), 6 calories (1 tbsp, 18 g). Most protein: Cucumber Raita, 4.8 g (1 cup, 200 g).

We have nutrition pages for 37 sauces, condiments, dips and dressings. Per serving the sauces and spreads here run from 6 calories for Garum (Fermented Fish Sauce) (1 tbsp, 18 g) to 192 calories for Guacamole (1/2 cup, 120 g). Serving sizes are small and differ a lot (a teaspoon of hot honey mustard against half a cup of guacamole), so check the serving column before you compare two rows. Each row links to the full page for that item.

Lowest calories6calGarum (Fermented Fish Sauce)Highest calories192calGuacamoleMost protein4.8gCucumber Raita

Garum (Fermented Fish Sauce)1 tbsp (18 g)6calProtein 0.9 g · Carbs 0.7 g · Fat 0 gFresh Salsa (Pico de Gallo)2 tbsp (30 g)8calProtein 0.3 g · Carbs 1.6 g · Fat 0.1 gFresh Salsa (Homemade)2 tbsp (32 g)10calProtein 0.5 g · Carbs 2 g · Fat 0 gPrimal Kitchen Hot Honey Mustard1 tsp (5 g)10calProtein 0 g · Carbs 2 g · Fat 0 gSoy Sauce1 tbsp (18 g)16calProtein 2.2 g · Carbs 1.5 g · Fat 0 gGreen Chutney2 tbsp (30 g)20calProtein 1 g · Carbs 3 g · Fat 0.5 gTomato Sauce100 g29calProtein 1.3 g · Carbs 6.5 g · Fat 0.2 gGravy1/4 cup (60 ml)32calProtein 1.6 g · Carbs 8.2 g · Fat 1.4 gWhite Miso Paste1 tbsp (17 g)34calProtein 2.2 g · Carbs 4.3 g · Fat 1 gCoriander Chutney100 g35calProtein 2.1 g · Carbs 6 g · Fat 1 gTomato Salsa100 g36calProtein 1.5 g · Carbs 8 g · Fat 0.2 gSalsa1/2 cup (125 g)38calProtein 1.5 g · Carbs 9 g · Fat 0.2 gGochujang1 tbsp (17 g)40calProtein 1 g · Carbs 8 g · Fat 0 gTomato Chutney2 tbsp (30 g)45calProtein 0.8 g · Carbs 4.2 g · Fat 3.1 gMint Chutney30 g (2-3 tbsp)48calProtein 0.8 g · Carbs 2.1 g · Fat 3.2 gCucumber Raita1 cup (200 g)52calProtein 4.8 g · Carbs 4.2 g · Fat 1.2 gHarissa Paste1 tbsp (15 g)54calProtein 1 g · Carbs 4 g · Fat 3 gItalian Dressing2 tbsp (31 g)60calProtein 0 g · Carbs 3 g · Fat 4.5 gMiso Caramel Sauce1 serving (20 g)60calProtein 1 g · Carbs 10 g · Fat 2 gChutney100 g68calProtein 2.1 g · Carbs 11 g · Fat 2.4 gHot Honey1 tbsp (21 g)70calProtein 0 g · Carbs 17 g · Fat 0 gRaita1 serving (150 g)75calProtein 4.5 g · Carbs 9 g · Fat 2.3 gChimichurri2 tbsp (30 g)80calProtein 0.5 g · Carbs 2 g · Fat 8 gKale Pesto2 tbsp (30 g)80calProtein 2 g · Carbs 3 g · Fat 7 gBiryani Sauce100 g92calProtein 2.5 g · Carbs 9 g · Fat 6 gMayonnaise1 tbsp (13.8 g)94calProtein 0.1 g · Carbs 0.1 g · Fat 10.3 gGarlic Yogurt Dressing100 g95calProtein 5.2 g · Carbs 6.8 g · Fat 5.4 gGarlic Mayo1 tbsp (15 g)100calProtein 0.2 g · Carbs 0.5 g · Fat 11 gSpicy Mayonnaise1 tbsp (15 g)100calProtein 0.2 g · Carbs 0.5 g · Fat 11 gKetchup100 g101calProtein 1 g · Carbs 25 g · Fat 0.1 gBaba Ganoush1/4 cup (60 g)120calProtein 2 g · Carbs 8 g · Fat 10 gCoconut Chutney3 tbsp (45 g)120calProtein 1.5 g · Carbs 4 g · Fat 11 gTahini Yogurt Dressing100 g165calProtein 7 g · Carbs 9 g · Fat 12 gHummus100 g166calProtein 7.9 g · Carbs 20 g · Fat 9 gGuacamole1/2 cup (120 g)192calProtein 2.4 g · Carbs 11 g · Fat 18 gMuhammara Dip100 g200calProtein 3.3 g · Carbs 13.3 g · Fat 13.3 gBasil Pesto100 g396calProtein 5.3 g · Carbs 5.1 g · Fat 41 g

Sauce and condiment calories per serving

These 26 rows are per serving, spoonful or portion. The serving is in the second column, so compare two rows only when the weights match.

Item	Serving	Calories	Protein	Carbs	Fat
Garum (Fermented Fish Sauce)	1 tbsp (18 g)	6	0.9 g	0.7 g	0 g
Fresh Salsa (Pico de Gallo)	2 tbsp (30 g)	8	0.3 g	1.6 g	0.1 g
Fresh Salsa (Homemade)	2 tbsp (32 g)	10	0.5 g	2 g	0 g
Primal Kitchen Hot Honey Mustard	1 tsp (5 g)	10	0 g	2 g	0 g
Soy Sauce	1 tbsp (18 g)	16	2.2 g	1.5 g	0 g
Green Chutney	2 tbsp (30 g)	20	1 g	3 g	0.5 g
Gravy	1/4 cup (60 ml)	32	1.6 g	8.2 g	1.4 g
White Miso Paste	1 tbsp (17 g)	34	2.2 g	4.3 g	1 g
Salsa	1/2 cup (125 g)	38	1.5 g	9 g	0.2 g
Gochujang	1 tbsp (17 g)	40	1 g	8 g	0 g
Tomato Chutney	2 tbsp (30 g)	45	0.8 g	4.2 g	3.1 g
Mint Chutney	30 g (2-3 tbsp)	48	0.8 g	2.1 g	3.2 g
Cucumber Raita	1 cup (200 g)	52	4.8 g	4.2 g	1.2 g
Harissa Paste	1 tbsp (15 g)	54	1 g	4 g	3 g
Italian Dressing	2 tbsp (31 g)	60	0 g	3 g	4.5 g
Miso Caramel Sauce	1 serving (20 g)	60	1 g	10 g	2 g
Hot Honey	1 tbsp (21 g)	70	0 g	17 g	0 g
Raita	1 serving (150 g)	75	4.5 g	9 g	2.3 g
Chimichurri	2 tbsp (30 g)	80	0.5 g	2 g	8 g
Kale Pesto	2 tbsp (30 g)	80	2 g	3 g	7 g
Mayonnaise	1 tbsp (13.8 g)	94	0.1 g	0.1 g	10.3 g
Garlic Mayo	1 tbsp (15 g)	100	0.2 g	0.5 g	11 g
Spicy Mayonnaise	1 tbsp (15 g)	100	0.2 g	0.5 g	11 g
Baba Ganoush	1/4 cup (60 g)	120	2 g	8 g	10 g
Coconut Chutney	3 tbsp (45 g)	120	1.5 g	4 g	11 g
Guacamole	1/2 cup (120 g)	192	2.4 g	11 g	18 g

Sauce and condiment calories per 100 g

These 11 rows are all per 100 g, so they compare directly.

Item	Serving	Calories	Protein	Carbs	Fat
Tomato Sauce	100 g	29	1.3 g	6.5 g	0.2 g
Coriander Chutney	100 g	35	2.1 g	6 g	1 g
Tomato Salsa	100 g	36	1.5 g	8 g	0.2 g
Chutney	100 g	68	2.1 g	11 g	2.4 g
Biryani Sauce	100 g	92	2.5 g	9 g	6 g
Garlic Yogurt Dressing	100 g	95	5.2 g	6.8 g	5.4 g
Ketchup	100 g	101	1 g	25 g	0.1 g
Tahini Yogurt Dressing	100 g	165	7 g	9 g	12 g
Hummus	100 g	166	7.9 g	20 g	9 g
Muhammara Dip	100 g	200	3.3 g	13.3 g	13.3 g
Basil Pesto	100 g	396	5.3 g	5.1 g	41 g

To log a meal with sauce on it, take a photo of the plate in NutriScan. The app names the food, estimates the portion and records the calories, protein, carbs and fat against your day. The free plan includes 5 scans a week. NutriScan has 150k+ downloads and a 4.6 star rating.

Log this food

Lowest calorie sauces and condiments per serving

1. Garum (Fermented Fish Sauce): 6 calories, 0.9 g protein, per 1 tbsp (18 g)
2. Fresh Salsa (Pico de Gallo): 8 calories, 0.3 g protein, per 2 tbsp (30 g)
3. Fresh Salsa (Homemade): 10 calories, 0.5 g protein, per 2 tbsp (32 g)
4. Primal Kitchen Hot Honey Mustard: 10 calories, 0 g protein, per 1 tsp (5 g)
5. Soy Sauce: 16 calories, 2.2 g protein, per 1 tbsp (18 g)

Highest protein sauces and condiments per serving

1. Cucumber Raita: 4.8 g protein, 52 calories, per 1 cup (200 g)
2. Raita: 4.5 g protein, 75 calories, per 1 serving (150 g)
3. Guacamole: 2.4 g protein, 192 calories, per 1/2 cup (120 g)
4. Soy Sauce: 2.2 g protein, 16 calories, per 1 tbsp (18 g)
5. White Miso Paste: 2.2 g protein, 34 calories, per 1 tbsp (17 g)

Frequently Asked Questions

How many calories are in mayonnaise?

A serving of mayonnaise (1 tbsp, 13.8 g) has 94 calories, with 0.1 g of protein, 0.1 g of carbs and 10.3 g of fat.

How many calories are in ketchup?

100 g of ketchup has 101 calories, with 1 g of protein, 25 g of carbs and 0.1 g of fat.

How many calories are in gravy?

A serving of gravy (1/4 cup, 60 ml) has 32 calories.

How many calories are in salsa?

A serving of salsa (1/2 cup, 125 g) has 38 calories, with 1.5 g of protein, 9 g of carbs and 0.2 g of fat. Fresh salsa (pico de gallo) has 8 calories per 2 tbsp (30 g).

How many calories are in soy sauce?

A serving of soy sauce (1 tbsp, 18 g) has 16 calories, with 2.2 g of protein, 1.5 g of carbs and 0 g of fat.

Which of these sauces and condiments is lowest in calories?

Counting the 26 rows listed per serving, the lowest in this chart are Garum (Fermented Fish Sauce) at 6 calories (1 tbsp, 18 g), Fresh Salsa (Pico de Gallo) at 8 calories (2 tbsp (30 g)), Fresh Salsa (Homemade) at 10 calories (2 tbsp (32 g)).

Which of these sauces and condiments has the most protein per serving?

Cucumber Raita has the most protein per serving in this chart at 4.8 g (1 cup (200 g)), with 52 calories.

More calorie charts

Compare other groups the same way: oils and fats, beans and chickpeas, salads, pasta and noodles, soup and stew, Mexican food, rice dishes. For a single food, search the full calories and nutrition index, or work out your daily target with the calorie calculator.