BBQ sauce is honestly the best way to add a little zest to any dish. That’s why there are so many different styles that have become universally beloved (hello, Korean BBQ!). Whether you’re used to sauces that are heavier on the vinegar, or you find yourself leaning more toward tomato-based sauces, there are some truly delicious options gracing grocery store shelves these days.
The only problem: All that flavor often comes with a boatload of unwanted ingredients. “You’ll find many barbecue sauces out there that contain significant amounts of added sugar," says New York City-based plant-forward nutritionist Amy Gorin, RDN. "Some sauces even list it as the first ingredient.” Another issue: “Barbecue sauces can also contain significant amounts of sodium,” Gorin says.
The good news, though, is that a growing number of better-for-you BBQ sauces are popping up in the condiment aisle.
Thanks to these new-and-improved options, "you can actually get nutrition from barbecue sauce,” Gorin says. “Many contain tomato puree, which offers the antioxidant lycopene. Others, meanwhile, are made with spices such as turmeric, which offers anti-inflammatory benefits.”Before putting a bottle in your cart, Gorin recommends scoping out the sugar and sodium content. “Choose one that doesn’t have sugar as a first ingredient,” she says. The sweet stuff can appear as straight sugar, brown sugar, high-fructose corn syrup, honey, molasses, and maple syrup, among other sneaky disguises.
Ideally, a serving of sauce will come with less than eight grams of sugar. (Sadly, your beloved Sweet Baby Ray's packs twice that.) When it comes to sodium, “try to choose one that contains less than 10 percent of the daily value of sodium (230 milligrams) per serving,” she suggests.
A few other no-gos to avoid: artificial sweeteners and caramel coloring, adds New York City-based nutritionist Michal Hertz, RD.
The next time you're craving something sweet-spicy, grab one of these nutritionist-approved bottles of healthier BBQ sauce.
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Fody Food Co Fody "Feelin' Saucy" Barbecue Sauce
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Fody Food Co Fody "Feelin' Saucy" Barbecue Sauce
Whether or not you’re on a low-FODMAP diet, Gorin likes thisonion- and gluten-free sauce for anyone who gets frequent heartburn or doesn't want too much spice.
Though a little higher in sugar than some, its first ingredients are crushed tomatoes and cider vinegar, which means you still score plenty of nutrition.
Per serving: 35 calories, 0 g fat (0 g saturated), 9 g carbs, 8 g sugar, 95 mg sodium, 0 g fiber
Looking for something different? Gorin loves that this spicy sauce gets its sweetness from mango and its heat from fresh jalapeño. It’s also gluten-free, added sugar-free, and Whole30-approved!
Per serving: 30 calories, 0 g fat (0 g saturated), 6 g carbs, 5 g sugar, 190 mg sodium, <1 g fiber, <1 g protein
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GOOD FOOD FOR GOOD Good Food For Good Organic Classic BBQ Sauce
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GOOD FOOD FOR GOOD Good Food For Good Organic Classic BBQ Sauce
This simple barbecue sauce gets tons of flavor from tomato paste, sweetness from dates, and the perfect balance of spice from onion powder, mustard, and garlic powder.
Oh, it also happens to be organic and Whole30-compliant, Gorin says.
Per serving: 20 calories, 0 g fat (0 g saturated), 5 g carbs, 3 g sugar, 130 mg sodium, 1 g fiber, 0 g protein
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If you're looking for a tried-and-true BBQ option that's fairly low in sugar (four grams), go for Stubb's.Clearly a crowd favorite, this vinegary sauce is widely available (and affordable!).
Only con? "It does include some corn syrup in its ingredients list, although it is the second-to-last ingredient, so it is likely very minimal and doesn’t have great impact on its health profile," Hertz says.
Per serving: 25 calories, 0g fat (0g saturated), 6 g carbs, 4 g sugar, 240 mg sodium, 1 g fiber, 0 g protein
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Primal Kitchen's Primal Kitchen Classic BBQ Sauce
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Primal Kitchen's Primal Kitchen Classic BBQ Sauce
"For BBQ sauces, we want ingredients like tomato paste and/or crushed tomatoes, mustard, vinegar, spices, etc.," explainsAbby K. Cannon, RD, a nutritionist inNew York City.
If any option fits Cannon's bill, it's this simple, unsweetened, vinegar-based product from PrimalKitchen. It lists water, crushed tomatoes, balsamic vinegar, andACVas the first four ingredients.
Per serving: 15 calories, 0 g fat (0 g saturated), 3 g carbs, 2 g sugar, 160 mg sodium, <1 g fiber, 0 g protein
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Traina Sun Dried Apricot Barbecue Sauce
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Traina Sun Dried Apricot Barbecue Sauce
Thanks toingredients that you canpronounce and identify (including tomato paste,vinegar, brown sugar, and apricot puree), this bold and tangy number works great as amarinadeor on burgers.
Pro? No corn syrup in this blend. Con? The brown sugar and apricot pureedoesmeanadded sugar, making this sauce the highest in sugar content on this list. So, watch your serving size and steer clear of other sweet BBQ staples—hello, cherry cobbler—in order to avoid consuming too much sugar for the day.
Per serving: 60 calories, 0g fat (0g saturated), 16 g carbs, 12 g sugar, 120 mg sodium, 1 g fiber, 1 g protein
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True Made Foods Pitmaster Lower Sugar BBQ Sauce
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True Made Foods Pitmaster Lower Sugar BBQ Sauce
While this one's at the higher end of the desirable sugar range,its other ingredients—butternut squash, carrots, and spinach—make it a total winner, says Cannon, who calls it"particularly delicious."
Bonus: It's also packed withpotassium.
Per serving: 35 calories, 0g fat (0g saturated), 9 g carbs, 7 g sugar, 260 mg sodium, <1 g fiber, 1 g protein
On this organic condiment'sresumé: soy-free, dairy-free, gluten-free, vegan, and zero added sugars. Woah.
It's sweetened withdates, which are packed with fiber, potassium,magnesium,copper, and vitamin B6."They're alsohigh inflavonoids, powerful antioxidants that have been studied to potentially reduce the risk of diabetes," Hertz says.
That's a super-charged sauce you can feel good about drowning your pulled pork in.
Per serving: 15 calories, 0g fat (0g saturated), 3 g carbs, 2 g sugar, 190 mg sodium, 0 g fiber, 0 g protein
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Bachan's Original Japanese Barbecue Sauce
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Bachan's Original Japanese Barbecue Sauce
This family-created Japanese teriyaki-ish barbecuesauce gets its name from the Japanese slang word for grandmother, "bachan."
Derived from a generations-long recipe, this sauce is made without preservatives, additives, or flavorings, and it's bottled up in BPA-free packaging. Plus, the ingredients don't take detective work to decipher: tomato paste, cane sugar, toasted sesame oil,fresh green onion, garlic, and ginger to name a few.
Per serving: 35 calories, 0g fat (0g saturated), 8 g carbs, 7 g sugar, 520 mg sodium, 0 g fiber, 0 g protein
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Founded bytwo sisters,Vanessa andKim Pham,Omsom was created with the intention of bringing "proud, loud Asian flavors" to households everywhere.
To use this lemongrass BBQ sauce, you simply tear open the packet and pour it over anything from pork to tofu to shrimp for an easy dinner at home.
Per serving: 80 calories, 5 g fat (<1 g saturated), 8 g carbs, 6 g sugar, 630 mg sodium, 0 g fiber, 1 g protein
LikeOmsom, the Jones Bar-B-Q sauce came into fruition when sistersMary andDeborah took over their family's Kansas City barbecue joint and decided to bottle their beloved "secret sauce."
Brown sugar, molasses, spices, and tomato paste are blended together to create this delicious sauce. Good news? It's low on the sodium scale. Not so great news? The sugar total in thisBBQ sauce is more thandouble Gorin's recommended 8 grams, so you'll want to watch your intake for the rest of the day.
Per serving: 70 calories, 0 g fat (0 g saturated), 18 g carbs, 17 g sugar, 290 mg sodium, 1 g fiber, 0 g protein
This funky Primal Kitchen sauce ischock-full oforganic,whole-food ingredients like crushed tomatoes, mustard, andACV.
What really makesthis sweet-and-tangy option stand out amongst the rest, though: spices likemustard seed,turmeric, and paprika. They provide tons of added flavor, so a little sauce goes a long way.
Per serving: 15 calories, 0g fat (0g saturated), 2 g carbs, 1 g sugar, 300 mg sodium, 0 g fiber, <1 g protein
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No definitive list of the top BBQ sauces would be complete withouta Korean-inspired number.
Notes ofgarlicandgingerwarm up this gluten-free sauce's savory heat.
Though it's higher in sodium than most, it's made with organic ingredients anda totally worthwhile pick when you're craving something unique.
Per serving: 45 calories, 0g fat (0g saturated), 10 g carbs, 8 g sugar, 630 mg sodium, 0 g fiber, 1 g protein
You won't find high fructose corn syrup, preservatives, or MSG in thisketo-friendlyBBQ sauce. Another surprise? The blend is white, the result of it being dubbed amayonnaise-based sauce (with a pinch of cayenne pepper, of course).
Another perk is the easy-to-recognize ingredients, including cider vinegar, filtered water, and honey. Slather it on for a twist on run-of-the-millBBQ sauces, but take note of the calories and fat: because the sauce is more like mayo, the numbers in these categories are on the higher end when compared to other sauces on this list.
Per serving: 150 calories, 16 g fat (2.5 g saturated), 1g carbs, 0 g sugar, 170 mg sodium, 0 g fiber, 1 g protein
Elizabeth Bacharach
Elizabeth Bacharach is the Assistant Editor at Women’s Health where she writes and edits content about mental and physical health, food and nutrition, sexual health, and lifestyle trends across WomensHealthMag.com and the print magazine. She has a master’s degree in journalism from Northwestern University, lives in New York City, and dreams of becoming best friends with Ina Garten, who is, undeniably, an absolute queen.
Christine Byrne
Christine Byrne, MPH, RD, LDN, is a registered dietitian and the owner of Christine Byrne Nutrition, a private practice serving clients in Raleigh, NC, and virtually across the country. She specializes in eating disorders and disordered eating, and takes a weight-inclusive approach to health. A longtime journalist, she has worked as a food editor at BuzzFeed and Self, and her writing has appeared in dozens of national media outlets, including Outside, HuffPost, EatingWell, Food Network, Glamour, Bon Appetit, Health, and more.
FAQs
What brand BBQ sauce does not have high fructose corn syrup? ›
J. Lee's Gourmet BBQ Sauce - Low Sugar, Gluten- Free, No MSG, No High Fructose Corn Syrup, Low Sodium, No Refrigeration Required After Opening.
What do you add to bottled BBQ sauce to improve it? ›Adding garlic or onion powder are standard flavors for barbecue, but get a little creative and try out different chili powders, peppers, cumin, or dried herbs to add body to the sauce.
What is the best not sweet BBQ sauce? ›The Best Overall BBQ Sauce: Lillie's Smoky Barbecue Sauce
It's slightly vinegary and spicy, not too sweet, and has the perfect amount of smokiness. Its mildness and well-rounded flavor makes it the perfect sauce for family cookouts with people of all ages.
Process jars in a boiling water canner for 20 minutes, adjusting for altitude. Turn off heat, remove lid, let jars stand 5 minutes. Remove jars and cool 12-24 hours. Check lids for seal, they should not flex when center is pressed.
Why should I avoid high fructose corn syrup? ›Added sugars and high fructose corn syrup are considered primary causes of the overweighting of America. Weight gain abetted by high-calorie foods containing HFCS can also contribute to heart disease, diabetes, fatty liver disease and dyslipidemia, an abnormal level of cholesterol and other fats in the blood.
Does BBQ sauce raise blood sugar? ›BBQ: Barbecue sauce is super high in sugar and usually piled on in hefty helpings. Creamed: Thick, buttery sauces cancel out any of the nutritional benefits of veggies. Stuffed: Anything stuffed usually means breadcrumbs were involved, which equals that this dish is high in carbs and bad for your glycemic index.
How do you jazz up store bought sauce? ›Maybe it needs a touch of salt, red pepper flakes, or some fresh garlic to liven it up. You could add dried or fresh herbs too: oregano, basil, thyme, tarragon, parsley—they're all great! Want to go next level? Toss in some chopped anchovies (or anchovy salt), olives, or some lemon zest and/or juice.
How do you make bottle sauce taste better? ›Tossing in strips of basil, a sprig of thyme or some oregano can take your sauce to the next level. Although fresh herbs might pop a bit more, dried herbs and spices can work just as well. Sprinkling in some red pepper flakes, a pinch of parsley and a dash of salt and pepper can liven up your jarred pasta sauce.
Does bottled BBQ sauce need to be cooked? ›It is not correct. All commercially bottled dressings are fully cooked. HOWEVER… if you were to do something like marinade raw meat and you want to mix the marinade with BBQ sauce, then it DOES need to be cooked before consuming it since it now contains raw meat juices.
What BBQ sauce is good for diabetics? ›- Keto Primo Oh So Sweet Super BBQ Sauce.
- Stevia Sweet BBQ Sauce.
- G Hughes Smokehouse Sugar-Free BBQ Sauce.
- Tessemae's Natural Mild Buffalo BBQ Sauce.
- Simple Girl Organic Carolina Kick BBQ Sauce.
- AlternaSweets Sweet & Smokey BBQ Sauce.
What is the number one BBQ sauce in the US? ›
It doesn't get more classic than Sweet Baby Ray's, which is the best-selling barbecue sauce in the country.
What is the most popular BBQ sauce in America? ›There's a reason why Sweet Baby Ray's is the most popular barbecue sauce in America—it delivers a drool-worthy sweet taste and thick texture.
What foods Cannot be canned in a water bath? ›...
Very Dense Purees
- Pureed or mashed pumpkin or winter squash. ...
- Pureed cooked dried beans (refried beans). ...
- Mashed potatoes.
Water-bath canning is NOT for meats, seafood, poultry, chili and beans, corn, and other low-acid vegetables that require a higher temperature (240°F) to raise the heat inside the jars above the boiling point of water (212°F) and hot enough to kill harmful bacteria. Low-acid food requires Pressure Canning.
What foods can be water bathed canned? ›- Fruits and fruit juices.
- Jams and jellies.
- Salsas.
- Tomatoes.
- Pickles and relishes.
- Chutneys, sauces, pie fillings.
- Vinegars.
- Condiments.
Ingestion of fructose chronically has contributed to multiple health consequences, such as insulin resistance, obesity, liver disorders, and diabetes.
What happens to your body when you eat high fructose corn syrup? ›Studies show that high fructose corn syrup increases your appetite and promotes obesity more than regular sugar. “High fructose corn syrup also contributes to diabetes, inflammation, high triglycerides and something we call non-alcoholic fatty liver disease,” says Dr.
Can your body digest high fructose corn syrup? ›However, high fructose corn syrup isn't the same as eating a corn on the cob from your own backyard veggie patch. It is a controversial ingredient which is used as a liquid sugar substitute. It is digested by the body the same way as sugar.
What sauces are best for diabetics? ›- vinegar.
- olive oil.
- mustard.
- any spice or herb.
- any variety of extract.
- hot sauce.
- salsa.
Keep moderation in mind for the following: Barbecue: It's hard to turn down smoked barbecue, and you don't have to. Opt for a serving approximately the size of your palm (typically 3-4 ounces) and keep the sauce limited to a tablespoon or two. Lean meat: Chicken breast, turkey breast or fish are smart meat options.
Is spaghetti good for blood sugar? ›
A new study, published in The Journal of Nutrition, concluded that pasta consumption results in lower blood glucose and insulin responses, when compared with other durum semolina responses, making pasta a healthier carbohydrate source.
Does Sweet Baby Ray's BBQ sauce contain high fructose corn syrup? ›Sweet Baby Ray's is made mostly with High Fructose Corn Syrup. This heavily processed sweetener is made from cornstarch and contains more fructose than regular corn syrup. It's linked to increased risk of weight gain, type 2 diabetes (even in children), heart disease, cancer and dementia.
Does Heinz BBQ sauce have high fructose corn syrup? ›Ingredients:Tomato Puree (Water, Tomato Paste), High Fructose Corn Syrup, Distilled White Vinegar, Salt, Contains 2% Or Less Of: Modified Corn Starch, Spices, Natural Smoke Flavoring, Paprika, Dehydrated Garlic, Sodium Benzoate as a Preservative, Dehydrated Onion, Turmeric, Natural Flavorings, Soybean Oil.
Does BBQ sauce have high fructose corn syrup? ›Worst: Jack Daniel's BBQ Sauce Original
"It is made with a high amount of added sugar, 14 grams, likely to create and keep the thick consistency and sweet flavor that high fructose corn syrup typically provides," Richards says. A two-tablespoon serving is a hefty 70 calories, too.
This original flavor barbecue sauce that tastes like homemade, slow-simmered sauce brings his legacy to life – it's the real deal. Made with gluten-free ingredients and no high-fructose corn syrup….
Is fructose corn syrup worse than sugar? ›High-fructose corn syrup isn't necessarily worse for us than table sugar, but there is just too much of it in our food supply, says Harvard School of Public Health nutrition expert Frank Hu.
Is sugar of High Fructose Corn Syrup worse for you? ›The Bottom Line. The most common form of high-fructose corn syrup, HFCS 55, is virtually identical to regular table sugar. Evidence to suggest that one is worse than the other is currently lacking. In other words, they're both equally bad when consumed in excess.
What is the difference between High Fructose Corn Syrup and glucose fructose syrup? ›In turn, when the fructose content exceeds 50%, the name changes to Fructose-Glucose Syrup to reflect the higher content of fructose. In the United States, the syrup is produced from a maize starch, usually with either 42% or 55% fructose content, hence it is called High Fructose Corn Syrup.
What are 5 foods that contain high fructose corn syrup? ›- Fast food items.
- Breakfast cereals.
- Bread and baked goods.
- Sweetened dairy products like yogurts.
- Candies.
- Canned foods like soups and fruit.
- Soft drinks.
Candies like Baby Ruth, Hershey's Watchamacallit and even Lifesavers contain HFCS. Better Halloween treat choices with no HFCS and less than 10 grams of sugar include Hershey's Nuggets, Kit Kat snack-size bar or fun-sized Peanut M&M's.
Is BBQ sauce inflammatory? ›
You should always try to limit your sugar intake, but added sugar in candy, soda, ice cream, and even some condiments like barbecue sauce or ketchup can heighten inflammation and worsen arthritis symptoms.
What is the difference between corn syrup and high fructose corn syrup? ›High-fructose corn syrup is corn syrup that has been further treated with enzymes to break down some of the glucose into another common sugar, fructose. Fructose “is the sweetest of the common sugars,” McGee says, which makes high-fructose sweeter than regular corn syrup.
Does Heinz ketchup have high fructose corn syrup? ›Simple ketchup made with the highest quality ingredients
Simply Heinz™ is made from the basics: red ripe tomatoes, vinegar, sugar, salt, and a special blend of spices and flavorings. No GMO ingredients, no high-fructose corn syrup, and 100% Heinz taste.
Just like other sweet and salty condiments, there's a lot of added sugar and salt to reckon with in bottled barbecue sauce, jacking up the calorie and sodium count faster than you can say, "Pass me a chicken wing!" Popular sauces average anywhere from 45 to 70 calories for a two-tablespoon serving.
Does high fructose corn syrup cause fatty liver? ›Studies have linked excessive consumption of high-fructose corn syrup and other added sugars to health problems like obesity, diabetes, heart disease, and nonalcoholic fatty liver disease (NAFLD), in which too much fat is stored in liver cells.
Does Chick-fil-A use high fructose corn syrup? ›Bowing to pressure from customers and one particularly determined food blogger, Chick-fil-A is removing artificial ingredients and high fructose corn syrup from products.
Is fructose corn syrup the same as fructose? ›Fructose is also known as a monosaccharide. High fructose corn syrup (HFCS) is also a sweetener and is used to sweeten foods and beverages. However, HFCS is not the same as fructose. HFCS is a mixture of fructose and glucose, made by an enzymatic process from glucose syrup from corn.