We Asked a Dietitian to Pick the Healthiest BBQ Sauces — These 6 Made the Cut
Barbecue sauce can be suprisingly high in added sugar and sodium. These brands keep both at bay and taste really good, too!
Barbecue sauce is a beloved condiment you can (and should) enjoy all-year-round thanks to its smoky, sweet and tangy flavor and versatility. While it can elevate a meal, some varieties can also be surprisingly high in added sugar and sodium. Below is a rundown of what you should look for when buying barbecue sauce, plus six store-bought options that stand out nutritionally.
How to Choose a Better BBQ Sauce
Barbecue sauce can be part of a healthy, balanced meal. When scanning the shelves for barbecue sauce at the market or online, here are a few things to keep in mind:
- Portion Size: A typical serving size of barbecue sauce is 1 or 2 tablespoons — but can go as high as 1/4 cup. That’s why it is important to check the serving size before using. Depending on the brand, the designated portion can contain a notable amount of calories, and it can be easy to eat more than one serving.
- Added Sugar: Many classic barbecue sauces taste great, but they can also be surprisingly high in added sugar. Some popular brands can provide as much as 17 grams of added sugar per a 2 tablespoon serving. That’s more than 4 teaspoons of sugar! The American Heart Association recommends limiting added sugar to no more than 25 grams per day for women and 36 grams per day for men. This means that women and men, respectively, can take in 68 percent and 47 percent of the daily recommended added sugar maximum with just two tablespoons of barbecue sauce. That’s why reading and comparing brand labels is so important.
- Sugar Sources: You can now find barbecue sauces using natural sources of sugar and low- and no-calorie sweeteners. Choose whatever is best for your individual dietary needs and taste preferences. Just remember, even if the sugar is from natural sources like honey or molasses, it’s still considered an added source.
- Sodium: Many condiments like barbecue sauce can also have loads of sodium, which is often added to enhance flavor and help with preservation. Most barbecue sauces contain between 100 to 500 milligrams of sodium per a 2 tablespoon serving. The recommended daily maximum for sodium is 2,300 milligrams per day, most of which tends to be from packaged and processed food. When choosing a barbecue sauce, opt for those that have lesser amounts of sodium.
The 6 Healthiest Store-Bought BBQ Sauces to Try, According to a Dietitian
Kikkoman, best-known for their teriyaki sauces, recently expanded their offerings to include this reformulated teriyaki-based barbecue sauce. It's made from an artisanal blend of sesame seeds, ginger and garlic and provides a complex flavor profile that feels like something homemade. The sauce also has a thicker consistency. The serving size is 1 tablespoon, which has a reasonable amount of added sugar, but be mindful of how much you add, as a little goes a long way! Enjoy it as a dipping sauce, marinade or glaze on meats, chicken, fish and tofu. Other flavors in the new line include Korean BBQ, Gojuchang Miso and Triple Ginger.
- Serving Size 1 tablespoon
- Added Sugar 5 grams
- Sodium 460 milligrams
Tia Lupita Foods barbecue sauce offerings are sweet, smoky and bursting with real Mexican chiles and spices. Whether tossed with roasted vegetables, brushed onto grilled chicken or drizzled over pulled pork tacos, these sauces will bring bold flavor to your table. The brand offers two varieties — Chipotle Tinga and Smoky Pineapple — both of which are non-GMO, gluten-free certified, vegan, low in sodium and free of binders and preservatives.
- Serving Size 1 tablespoon (Chipotle Tinga), 1 tablespoon (Smoky Pineapple)
- Added Sugar 5 grams (Chipotle Tinga), 5 grams (Smoky Pineapple)
- Sodium 100 milligrams (Chipotle Tinga), 65 milligrams (Smoky Pineapple)
This upgrade on classic BBQ sauce from Primal Kitchen is organic and made without any added sugars. Instead, it gets a touch of sweetness from date paste. It has a smoky and tangy flavor that's perfect for grilled chicken and burgers, and can be used as a condiment or in dressings and marinades. I’ve used it many times to marinade salmon, which has become an easy family favorite.
- Serving Size 2 tablespoons
- Added Sugar 0 grams
- Sodium 115 milligrams
This sweet and spicy Bulgogi (meaning fire meat) sauce from Kevin's Natural Foods is made with coconut aminos, garlic and toasted sesame seeds. The pouch can be simmered on the stovetop and used to add spicy flavor to any protein, including steak, chicken or pork in about 10 minutes. It’s also gluten-, dairy- and soy-free, non-GMO and Paleo-certified.
- Serving Size 1/4 cup
- Added Sugar 2 grams
- Sodium 530 milligrams
This Japanese barbecue sauce from Bachan (Japanese for granny) has a bold, savory-sweet flavor profile. The sauce reimagines traditional ingredients like brewed soy sauce, mirin, ginger, garlic and green onions to create a condiment that's extremely versatile and can be used on meat as well as noodles, seafood and so much more. In addition to Original BBQ, the brand also offers hot sauces in a variety of flavors including Hot Honey, Roasted Garlic, Sweet Honey, Sweet Pineapple, Sweet & Spicy and Hella Hot.
- Serving Size 1 tablespoon
- Added Sugar 8 grams
- Sodium 540 milligrams
For those on a FODMAP diet looking to manage foods that trigger uncomfortable symptoms, Fody Foods offers a variety of options that are gut-friendly. This Original BBQ Sauce is free from onion, garlic, gluten and artificial additives. Whether you use it as a glaze, a marinade or to finish your chosen dish, this sauce will add a smoky-sweet balance to chicken, beef, pork, tofu or fish. It’s also vegan, non-GMO and kosher.
- Serving Size 2 tablespoons
- Added Sugar 6 grams
- Sodium 110 milligrams
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