Women's Health may earn commission from the links on this page, but we only feature products we believe in. Why Trust Us?
The 14 Best Healthy BBQ Sauces, According To Nutritionists
Meat your new fave condiment.
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.
Fody Food Co Fody "Feelin' Saucy" Barbecue Sauce
Fody Food Co Fody "Feelin' Saucy" Barbecue Sauce
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
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
GOOD FOOD FOR GOOD Good Food For Good Organic Classic BBQ Sauce
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
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
Primal Kitchen's Primal Kitchen Classic BBQ Sauce
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
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
True Made Foods Pitmaster Lower Sugar BBQ Sauce
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
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, magnesium, copper, 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
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
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
Jones Bar-B-Q Sweet & Tangy BBQ Sauce
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
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
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
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
Watch Next
Here's Everything Jennifer Garner Eats In A Day
15 Vegan Cheeses That Taste Like The Real Deal
12 Fish You Should Never Eat
Mom Faces Backlash For Her Kiddie Pool Nachos
