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The 14 Best Healthy BBQ Sauces, According To Nutritionists

Meat your new fave condiment.

By Elizabeth Bacharach and Christine Byrne
Food, Dish, Cuisine, Ingredient, Spare ribs, Pork ribs, Bacon, Ribs, Meat, Pork belly,
Claudia Totir//Getty Images

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.

1

Fody Food Co Fody "Feelin' Saucy" Barbecue Sauce

Fody "Feelin' Saucy" Barbecue Sauce
1

Fody Food Co Fody "Feelin' Saucy" Barbecue Sauce

$33 at Amazon

Whether or not you’re on a low-FODMAP diet, Gorin likes this onion- 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

2

Primal Kitchen Mango Jalapeno BBQ Sauce

Mango Jalapeno BBQ Sauce
2

Primal Kitchen Mango Jalapeno BBQ Sauce

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

3

GOOD FOOD FOR GOOD Good Food For Good Organic Classic BBQ Sauce

Good Food For Good Organic Classic BBQ Sauce
3

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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4

Stubb's Original BBQ Sauce

Stubb's Original BBQ Sauce
4

Stubb's Original BBQ Sauce

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, 0 g fat (0 g saturated), 6 g carbs, 4 g sugar, 240 mg sodium, 1 g fiber, 0 g protein

5

Primal Kitchen's Primal Kitchen Classic BBQ Sauce

Primal Kitchen Classic BBQ Sauce
5

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.," explains Abby K. Cannon, RD, a nutritionist in New York City. 

If any option fits Cannon's bill, it's this simple, unsweetened, vinegar-based product from Primal Kitchen. It lists water, crushed tomatoes, balsamic vinegar, and ACV as 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

6

Traina Sun Dried Apricot Barbecue Sauce

Traina Sun Dried Apricot Barbecue Sauce
6

Traina Sun Dried Apricot Barbecue Sauce

Thanks to ingredients that you can pronounce and identify (including tomato paste, vinegar, brown sugar, and apricot puree), this bold and tangy number works great as a marinade or on burgers. 

Pro? No corn syrup in this blend. Con? The brown sugar and apricot puree does mean added 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, 0 g fat (0 g saturated), 16 g carbs, 12 g sugar, 120 mg sodium, 1 g fiber, 1 g protein 

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7

True Made Foods Pitmaster Lower Sugar BBQ Sauce

True Made Foods Pitmaster Lower Sugar BBQ Sauce
7

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 with potassium.

Per serving: 35 calories, 0 g fat (0 g saturated), 9 g carbs, 7 g sugar, 260 mg sodium, <1 g fiber, 1 g protein

8

Tessemae's Matty's Organic BBQ Sauce

Tessemae's Matty's Organic BBQ Sauce
8

Tessemae's Matty's Organic BBQ Sauce

On this organic condiment's resumé: soy-free, dairy-free, gluten-free, vegan, and zero added sugars. Woah.

It's sweetened with dates, which are packed with fiber, potassium, magnesiumcopper, and vitamin B6. "They're also high in flavonoids, 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, 0 g fat (0 g saturated), 3 g carbs, 2 g sugar, 190 mg sodium, 0 g fiber, 0 g protein

9

Bachan's Original Japanese Barbecue Sauce

Bachan's Original Japanese Barbecue Sauce
9

Bachan's Original Japanese Barbecue Sauce

This family-created Japanese teriyaki-ish barbecue sauce 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, 0 g fat (0 g saturated), 8 g carbs, 7 g sugar, 520 mg sodium, 0 g fiber, 0 g protein

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10

Omsom Lemongrass BBQ Cooking Sauce

Omsom Lemongrass BBQ Cooking Sauce
10

Omsom Lemongrass BBQ Cooking Sauce

Founded by two sisters, Vanessa and Kim 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

11

Jones Bar-B-Q Sweet & Tangy BBQ Sauce

Jones Bar-B-Q Sweet & Tangy BBQ Sauce
11

Jones Bar-B-Q Sweet & Tangy BBQ Sauce

Now 14% Off

Like Omsom, the Jones Bar-B-Q sauce came into fruition when sisters Mary and Deborah 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 this BBQ sauce is more than double 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

12

Primal Kitchen's Golden BBQ Sauce

Primal Kitchen's Golden BBQ Sauce
12

Primal Kitchen's Golden BBQ Sauce

This funky Primal Kitchen sauce is chock-full of organic, whole-food ingredients like crushed tomatoes, mustard, and ACV.

What really makes this sweet-and-tangy option stand out amongst the rest, though: spices like mustard seed, turmeric, and paprika. They provide tons of added flavor, so a little sauce goes a long way. 

Per serving: 15 calories, 0 g fat (0 g saturated), 2 g carbs, 1 g sugar, 300 mg sodium, 0 g fiber, <1 g protein

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13

Sky Valley Korean BBQ Sauce

Sky Valley Korean BBQ Sauce
13

Sky Valley Korean BBQ Sauce

Now 22% Off

No definitive list of the top BBQ sauces would be complete without a Korean-inspired number.

Notes of garlic and ginger warm up this gluten-free sauce's savory heat.

Though it's higher in sodium than most, it's made with organic ingredients and a totally worthwhile pick when you're craving something unique.

Per serving: 45 calories, 0 g fat (0 g saturated), 10 g carbs, 8 g sugar, 630 mg sodium, 0 g fiber, 1 g protein

14

Lillie's Q Ivory Barbecue Sauce

Lillie's Q Ivory Barbecue Sauce
14

Lillie's Q Ivory Barbecue Sauce

You won't find high fructose corn syrup, preservatives, or MSG in this keto-friendly BBQ sauce. Another surprise? The blend is white, the result of it being dubbed a mayonnaise-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-mill BBQ 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), 1 g carbs, 0 g sugar, 170 mg sodium, 0 g fiber, 1 g protein

Headshot of Elizabeth Bacharach
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.
Headshot of 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.
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