Most of us don’t plan our meals around condiments, instead focusing on the main components, like protein and vegetables. “Because of that, condiments are often used mindlessly, and as with many foods, people tend to underestimate portion sizes,” says Shannon Stockero, RD, a Minneapolis-based registered dietitian and a member of the Obesity Society. “It’s common to have multiple servings of things like salad dressing, ketchup, or sauces without realizing it.”
Many condiments are high in calories, added sugar, sodium, or saturated fat. Over time, adding bits of these condiments here and there can have a meaningful impact on total energy intake, Stockero notes.
That said, some condiments can benefit health by providing nutrients such as fiber, healthy fats, and antioxidants, in addition to flavor. “Condiments are one of the simplest ways to upgrade a meal without completely changing what you’re eating,” says Brittany Poulson, RDN, CDCES, a registered dietitian–nutritionist and certified diabetes care and education specialist based in Grantsville, Utah. “That can make it easier for people to eat more vegetables, build balanced meals, and stick with healthy habits long term.”
With that in mind, here are seven healthy, RD-approved condiments to keep on hand.
1. Mustard
Unsweetened
mustards — including classic yellow, spicy brown, and Dijon — offer a punch of flavor with very few calories and no added sugar. One teaspoon of Dijon, for example, has only 5 calories.
Plus, mustard seeds (a component of the condiment) contain compounds such as glucosinolates, which have antioxidant and anti-inflammatory properties, among other potential benefits.
How to use it: Beyond using it on hot dogs, hamburgers, and pretzels, Poulson suggests whisking mustard into a simple salad dressing with olive oil and vinegar; spreading it on roasted vegetables before baking; or using it as a low-fat, low-calorie alternative to mayonnaise in tuna or chicken salad.
2. Salsa
Salsas are usually a mixture of low-calorie, nutrient-rich ingredients like
onions,
tomatoes, peppers, cilantro, and lime juice. These ingredients provide antioxidants, such as lycopene and
vitamin C, which support
heart health and immunity.
“Salsa is a great way to add flavor without excess fat,” Stockero adds.
How to use it: Salsa is more than a great dip for veggies or chips, or a topping on tacos, fajitas, and burritos. Stockero suggests combining it with vegetable stock to cook rice or other grains, using it as a base for tortilla soup or chili, or combining it with chicken breast in a slow cooker for an easy weeknight meal.
3. Hummus
Made with chickpeas, tahini, and olive oil, hummus provides a blend of plant-based protein, fiber, and healthy fats that help support satiety and steady blood sugar, says
Stephanie Crabtree, RD, a registered dietitian in Venice, Florida. A 1 tablespoon (tbsp) serving contains 1 gram (g) of protein, nearly 1 g of fiber, and 2.3 g of unsaturated fats.
Hummus is also a source of antioxidants, as well as essential minerals like manganese, copper,
iron, and folate.
How to use it: Crabtree suggests using hummus as a topping for grain bowls, spreading it on sandwiches or wraps in place of mayo, tossing it with roasted vegetables for added flavor and richness, or thinning it with water and lemon juice to create a creamy salad dressing. “It also pairs surprisingly well with simple chicken or tuna salads as a replacement for, or addition to, mayo,” she notes.
4. Vinegar
Vinegar adds bold flavor with minimal calories and no added sugar, reducing the need for heavier dressings, Poulson says.
It also contains organic compounds like polyphenols and acetic acid that may support cardiometabolic health, and research suggests that regular consumption of these improves blood sugar control, lowers cholesterol, and reduces blood pressure.
Most simple vinegar varieties — including white wine, red wine, balsamic, rice, and apple cider — are healthy options, Poulson adds. Just be aware that sweetened variations, like balsamic glaze, tend to be high in calories and added sugar.
How to use it: Poulson suggests using vinegar to brighten up grain bowls or pasta salads. Or drizzle it over roasted vegetables or fresh fruit, such as strawberries or watermelon.
5. Hot Sauce
Most hot sauces have few or no calories, and as with mustard, a little goes a long way.
But the benefits may go beyond the calorie count, as the chili peppers that give hot sauce its
spicy kick may support heart health and reduce inflammation.
Capsaicin, the active compound responsible for the heat, has been shown to trigger the release of nitric oxide, which helps blood vessels relax and improves circulation. It may also help reduce inflammation by lowering levels of a neurotransmitter that carries pain and inflammatory signals.
How to use it Poulson suggests adding hot sauce to soups or chilis for added depth of flavor, mixing it into eggs or avocado toast, or stirring it into hummus or yogurt-based dips for a spicy twist.
6. Guacamole
Made of creamy
avocado, guacamole provides healthy fats and fiber that help support satiety and blood sugar balance, Crabtree notes. A single tablespoon offers nearly 2 g of unsaturated fats and 1 g of fiber.
Guacamole also provides nutrients that support eye health, including vitamins C and E, as well as the antioxidants lutein and zeaxanthin.
How to use it: Crabtree suggests trying it as a spread on sandwiches and wraps in place of mayo or spooning it over eggs or roasted veggies. You can also thin it into a healthier alternative to traditional creamy salad dressing with water or vinegar, lime juice, garlic, and cilantro.
7. Sauerkraut and Kimchi
These pickled cabbage condiments are also low in calories and rich in a type of fiber known as prebiotics, which help feed probiotics, Crabtree says. For maximum benefit, she recommends looking for unpasteurized varieties in the refrigerated section, as pasteurization can kill live probiotic cultures.
How to use it: Both of these condiments are delicious straight from the jar and make great toppings for avocado toast, sandwiches, burgers, and wraps. Crabtree also suggests adding them to salads, slaw, or grain bowls.
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