Ranking the best sauce in every category — guacamole, mustard, and more

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The world of sauces and condiments runs farther and wider than the half-empty bottle of ketchup on your local diner’s checkered-print tables. Though plenty of people will accept any old ketchup or hummus or jam, some people won’t settle for anything but the best.

If you’re one of these people, HealthGrove is here to help. Considering that sauces typically consist of only a few primary ingredients, the freshest, healthiest versions usually taste best. With this in mind, HealthGrove used data from the ESHA nutrition database to find the healthiest sauce in every category of sauces.

Each of the sauces compared falls into one of ESHA’s defined categories, is commercially available and has been ranked using HealthGrove’s “Nutrient Score.” This compares the vitamin and mineral content of a food to its “bad” nutrient content, such as sodium, fat and cholesterol. Many sauces are inherently unhealthy, though, so even the best options should still be enjoyed in moderation.

On this list, products are shown from least to most healthy sauce overall.

 

#25. Category: Tzatziki Sauce

 

[findthebest id=”fUo7zZKBA57″ title=”FAGE Total Tzatziki Sauce – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/fUo7zZKBA57″ link=”http://nutrition.healthgrove.com/l/38642/FAGE-Total-Tzatziki-Sauce” link_text=”FAGE Total Tzatziki Sauce – Nutrition Overview | HealthGrove”]

Best Product: FAGE Tzatziki Sauce
Nutrient Score: D-
Calories per Serving: 30
Serving Size: 2 tablespoons (28g)
Fat: 2 g
Sugar: 2 g
Sodium: 120 mg

#24. Category: Tartar Sauce

 

[findthebest id=”6idn8C1hA9v” title=”Inglehoffer Tartar Sauce – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/6idn8C1hA9v” link=”http://nutrition.healthgrove.com/l/35109/Inglehoffer-Tartar-Sauce” link_text=”Inglehoffer Tartar Sauce – Nutrition Overview | HealthGrove”]

Best Product: Inglehoffer Tartar Sauce
Nutrient Score: D-
Calories per Serving: 139
Serving Size: 2 tablespoons (27.6g)
Fat: 15 g
Sugar: 0.8 g
Sodium: 152.9 mg

#23. Category: Pickle Relish

 

[findthebest id=”hhyvVCzmIVD” title=”B&G Hamburger Pickle Relish – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/hhyvVCzmIVD” link=”http://nutrition.healthgrove.com/l/38186/B-And-G-Hamburger-Pickle-Relish” link_text=”B&G Hamburger Pickle Relish – Nutrition Overview | HealthGrove”]

Best Product: B&G Hamburger Pickle Relish
Nutrient Score: D
Calories per Serving: 15
Serving Size: 1 tablespoon (15g)
Fat: 0 g
Sugar: 3 g
Sodium: 150 mg

#22. Category: Steak Sauce

 

[findthebest id=”NxNK6Kf0Lr” title=”Heinz 57 Steak Sauce – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/NxNK6Kf0Lr” link=”http://nutrition.healthgrove.com/l/32789/Heinz-57-Steak-Sauce” link_text=”Heinz 57 Steak Sauce – Nutrition Overview | HealthGrove”]

Best Product: Heinz 57 Steak Sauce
Nutrient Score: D
Calories per Serving: 20
Serving Size: 1 tablespoon (17g)
Fat: 0 g
Sugar: 4 g
Sodium: 190 mg

#21. Category: Jelly

 

[findthebest id=”bMSWx7ik9xz” title=”Trader Joe’s Pepper Jelly – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/bMSWx7ik9xz” link=”http://nutrition.healthgrove.com/l/55654/Trader-Joe-s-Pepper-Jelly” link_text=”Trader Joe’s Pepper Jelly – Nutrition Overview | HealthGrove”]

Best Product: Trader Joe’s Pepper Jelly
Nutrient Score: D
Calories per Serving: 50
Serving Size: 1 tablespoon (20g)
Fat: 0 g
Sugar: 13 g
Sodium: 55 mg

#20. Category: Stir Fry Sauce

 

[findthebest id=”92y9PRENRQx” title=”Tai Pei Sweet & Sour Sauce – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/92y9PRENRQx” link=”http://nutrition.healthgrove.com/l/15213/Tai-Pei-Sweet-And-Sour-Sauce” link_text=”Tai Pei Sweet & Sour Sauce – Nutrition Overview | HealthGrove”]

Best Product: Tai Pei Sweet & Sour Sauce
Nutrient Score: D
Calories per Serving: 25
Serving Size: 1 tablespoon (14g)
Fat: 0 g
Sugar: 6 g
Sodium: 30 mg

#19. Category: Buffalo Sauce

 

[findthebest id=”k1TiCScT0CF” title=”Uno Chicago Grill Buffalo Sauce – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/k1TiCScT0CF” link=”http://nutrition.healthgrove.com/l/41431/Uno-Chicago-Grill-Buffalo-Sauce” link_text=”Uno Chicago Grill Buffalo Sauce – Nutrition Overview | HealthGrove”]

Best Product: Uno Chicago Grill Buffalo Sauce
Nutrient Score: D
Calories per Serving: 20
Serving Size: 1 portion cup (43g)
Fat: 0.5 g
Sugar: 1 g
Sodium: 510 mg

#18. Category: Alfredo Sauce

 

[findthebest id=”3xSArmnList” title=”Au Bon Pain Alfredo Sauce – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/3xSArmnList” link=”http://nutrition.healthgrove.com/l/55993/Au-Bon-Pain-Alfredo-Sauce” link_text=”Au Bon Pain Alfredo Sauce – Nutrition Overview | HealthGrove”]

Best Product: Au Bon Pain Alfredo Sauce
Nutrient Score: D+
Calories per Serving: 80
Serving Size: 1 portion cup (28g)
Fat: 7 g
Sugar: 1 g
Sodium: 160 mg

#17. Category: Cheese Sauce

 

[findthebest id=”7uJIrxeHkDX” title=”White Castle Cheese Sauce – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/7uJIrxeHkDX” link=”http://nutrition.healthgrove.com/l/38286/White-Castle-Cheese-Sauce” link_text=”White Castle Cheese Sauce – Nutrition Overview | HealthGrove”]

Best Product: White Castle Cheese Sauce
Nutrient Score: D+
Calories per Serving: 130
Serving Size: 1 portion cup (43g)
Fat: 10 g
Sugar: 3 g
Sodium: 560 mg

#16. Category: Cocktail Sauce

 

[findthebest id=”iu4RexMMtq5″ title=”Culver’s Cocktail Sauce – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/iu4RexMMtq5″ link=”http://nutrition.healthgrove.com/l/55489/Culver-s-Cocktail-Sauce” link_text=”Culver’s Cocktail Sauce – Nutrition Overview | HealthGrove”]

Best Product: Culver’s Cocktail Sauce
Nutrient Score: C-
Calories per Serving: 50
Serving Size: 1 portion cup (42g)
Fat: 0 g
Sugar: 7 g
Sodium: 360 mg

#15. Category: Gravy

 

[findthebest id=”204931XELfT” title=”Tofurky Tofu Giblet & Mushroom Gravy – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/204931XELfT” link=”http://nutrition.healthgrove.com/l/38506/Tofurky-Tofu-Giblet-And-Mushroom-Gravy” link_text=”Tofurky Tofu Giblet & Mushroom Gravy – Nutrition Overview | HealthGrove”]

Best Product: Tofurky Tofu Giblet & Mushroom Gravy
Nutrient Score: C-
Calories per Serving: 30
Serving Size: 2 tablespoons (60g)
Fat: 1 g
Sugar: 2 g
Sodium: 210 mg

#14. Category: Horseradish

 

[findthebest id=”cZphQ2vJU21″ title=”Boar’s Head Pub Style Horseradish Sauce – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/cZphQ2vJU21″ link=”http://nutrition.healthgrove.com/l/31176/Boar-s-Head-Pub-Style-Horseradish-Sauce” link_text=”Boar’s Head Pub Style Horseradish Sauce – Nutrition Overview | HealthGrove”]

Best Product: Boar’s Head Pub Style Horseradish Sauce
Nutrient Score: C-
Calories per Serving: 15
Serving Size: 1 teaspoon (5g)
Fat: 1.5 g
Sugar: 0 g
Sodium: 15 mg

#13. Category: Hot Sauce

 

[findthebest id=”af4v8MSdCkZ” title=”Taco John’s Super Hot Sauce – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/af4v8MSdCkZ” link=”http://nutrition.healthgrove.com/l/37195/Taco-John-s-Super-Hot-Sauce” link_text=”Taco John’s Super Hot Sauce – Nutrition Overview | HealthGrove”]

Best Product: Taco John’s Super Hot Sauce
Nutrient Score: C-
Calories per Serving: 5
Serving Size: 1 portion cup (28g)
Fat: 0 g
Sugar: 0.5 g
Sodium: 25 mg

#12. Category: Ketchup

 

[findthebest id=”lepDVNqiL77″ title=”Organicville Ketchup – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/lepDVNqiL77″ link=”http://nutrition.healthgrove.com/l/12079/Organicville-Ketchup” link_text=”Organicville Ketchup – Nutrition Overview | HealthGrove”]

Best Product: Organicville Ketchup
Nutrient Score: C-
Calories per Serving: 20
Serving Size: 1 tablespoon (17g)
Fat: 0 g
Sugar: 3 g
Sodium: 125 mg

#11. Category: Barbecue Sauce

 

[findthebest id=”4KoVKhBb2WV” title=”Organicville Tangy Barbecue Sauce – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/4KoVKhBb2WV” link=”http://nutrition.healthgrove.com/l/12081/Organicville-Tangy-Barbecue-Sauce” link_text=”Organicville Tangy Barbecue Sauce – Nutrition Overview | HealthGrove”]

Best Product: Organicville Tangy Barbecue Sauce
Nutrient Score: C
Calories per Serving: 35
Serving Size: 2 tablespoons (30g)
Fat: 0 g
Sugar: 6 g
Sodium: 200 mg

#10. Category: Salad Dressing

 

[findthebest id=”fJK4xi9gbJ3″ title=”Marie’s Poppy Seed Salad Dressing – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/fJK4xi9gbJ3″ link=”http://nutrition.healthgrove.com/l/32934/Marie-s-Poppy-Seed-Salad-Dressing” link_text=”Marie’s Poppy Seed Salad Dressing – Nutrition Overview | HealthGrove”]

Best Product: Marie’s Poppy Seed Salad Dressing
Nutrient Score: C
Calories per Serving: 150
Serving Size: 2 tablespoons (30g)
Fat: 13 g
Sugar: 7 g
Sodium: 170 mg

#9. Category: Non-Pickle Relish

 

[findthebest id=”67zk5UpWbNr” title=”Boston Market Restaurant Cranberry Walnut Relish – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/67zk5UpWbNr” link=”http://nutrition.healthgrove.com/l/53572/Boston-Market-Restaurant-Cranberry-Walnut-Relish” link_text=”Boston Market Restaurant Cranberry Walnut Relish – Nutrition Overview | HealthGrove”]

Best Product: Boston Market Cranberry Walnut Relish
Nutrient Score: C
Calories per Serving: 140
Serving Size: 1 portion cup (85g)
Fat: 2 g
Sugar: 27 g
Sodium: 0 mg

#8. Category: Pesto

 

[findthebest id=”h6UsSUY1kzz” title=”Buitoni Basil Pesto – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/h6UsSUY1kzz” link=”http://nutrition.healthgrove.com/l/3520/Buitoni-Basil-Pesto” link_text=”Buitoni Basil Pesto – Nutrition Overview | HealthGrove”]

Best Product: Buitoni Basil Pesto
Nutrient Score: C+
Calories per Serving: 300
Serving Size: 0.25 cup (62g)
Fat: 28 g
Sugar: 4 g
Sodium: 540 mg

#7. Category: Mayonnaise

 

[findthebest id=”CTKHp8TCpn” title=”Hellmann’s Mayonnaise – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/CTKHp8TCpn” link=”http://nutrition.healthgrove.com/l/36491/Hellmann-s-Mayonnaise” link_text=”Hellmann’s Mayonnaise – Nutrition Overview | HealthGrove”]

Best Product: Hellmann’s Mayonnaise
Nutrient Score: C+
Calories per Serving: 50
Serving Size: 1 tablespoon (15g)
Fat: 5 g
Sugar: 0 g
Sodium: 120 mg

#6. Category: Enchilada Sauce

 

[findthebest id=”bCeTupGYLbv” title=”Trader Joe’s Enchilada Sauce – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/bCeTupGYLbv” link=”http://nutrition.healthgrove.com/l/41254/Trader-Joe-s-Enchilada-Sauce” link_text=”Trader Joe’s Enchilada Sauce – Nutrition Overview | HealthGrove”]

Best Product: Trader Joe’s Enchilada Sauce
Nutrient Score: C+
Calories per Serving: 30
Serving Size: 0.25 cup (60g)
Fat: 1.5 g
Sugar: 0 g
Sodium: 220 mg

#5. Category: Mustard

 

[findthebest id=”8RU6Na3stut” title=”Blimpie Honey Mustard – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/8RU6Na3stut” link=”http://nutrition.healthgrove.com/l/28978/Blimpie-Honey-Mustard” link_text=”Blimpie Honey Mustard – Nutrition Overview | HealthGrove”]

Best Product: Blimpie Honey Mustard
Nutrient Score: B-
Calories per Serving: 20
Serving Size: 1 portion cup (15g)
Fat: 0.5 g
Sugar: 3 g
Sodium: 85 mg

#4. Category: Jam

 

[findthebest id=”jRffAaBxCgB” title=”Bob Evans Blackberry Diet Jam – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/jRffAaBxCgB” link=”http://nutrition.healthgrove.com/l/28514/Bob-Evans-Blackberry-Diet-Jam” link_text=”Bob Evans Blackberry Diet Jam – Nutrition Overview | HealthGrove”]

Best Product: Bob Evans Blackberry Diet Jam
Nutrient Score: B-
Calories per Serving: 5
Serving Size: 1 portion cup (11.3g)
Fat: 0 g
Sugar: 1 g
Sodium: 5 mg

#3. Category: Guacamole

 

[findthebest id=”3nexoEMpU6p” title=”Trader Joe’s Avocado’s Number Guacamole – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/3nexoEMpU6p” link=”http://nutrition.healthgrove.com/l/34925/Trader-Joe-s-Avocado-s-Number-Guacamole” link_text=”Trader Joe’s Avocado’s Number Guacamole – Nutrition Overview | HealthGrove”]

Best Product: Trader Joe’s Avocado’s Number Guacamole
Nutrient Score: B-
Calories per Serving: 50
Serving Size: 2 tablespoons (30g)
Fat: 4 g
Sugar: 0 g
Sodium: 75 mg

#2. Category: Hummus

 

[findthebest id=”emzGbFkv2Sx” title=”Trader Joe’s Quartet Hummus – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/emzGbFkv2Sx” link=”http://nutrition.healthgrove.com/l/40964/Trader-Joe-s-Quartet-Hummus” link_text=”Trader Joe’s Quartet Hummus – Nutrition Overview | HealthGrove”]

Best Product: Trader Joe’s Hummus Quartet
Nutrient Score: B
Calories per Serving: 45
Serving Size: 2 tablespoons (30g)
Fat: 2.5 g
Sugar: 0 g
Sodium: 75 mg

#1. Category: Tomato Sauce

 

[findthebest id=”8bjUClE4U4d” title=”Del Monte Tomato Sauce – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/8bjUClE4U4d” link=”http://nutrition.healthgrove.com/l/5906/Del-Monte-Tomato-Sauce” link_text=”Del Monte Tomato Sauce – Nutrition Overview | HealthGrove”]

Best Product: Del Monte Tomato Sauce
Nutrient Score: A-
Calories per Serving: 20
Serving Size: 0.25 cup (61g)
Fat: 0 g
Sugar: 3 g
Sodium: 10 mg