Healthy and unhealthy condiments

Condiments are a great way to add flavor and color to food.

In addition to being food toppers, condiments are used in cooking to marinate, tenderize protein, and boost flavor. They are typically a spice, sauce, or other preparation.

Some condiments contain unhealthy ingredients, such as artificial additives and high amounts of added salt and sugar. Healthy condiments are low in calories, unhealthy fat, and are made with less processed ingredients. They can be packed with nutritious ingredients, such as protein, fiber, and healthy fats.

Verywell Fit is an award-winning, online resource for eating well and exercising, and is a partner of The Cleveland Clinic. Its list of healthy and unhealthy condiments are as follows:

Healthy condiments

Mustard--One teaspoon of mustard contains only five calories with no fat, carbohydrates, or sugars. Flavored mustard, such as honey dijon, can contain added sugar, so be sure to read the label.

Vinegar--Balsamic, white wine, or apple cider vinegar can be used to top sandwiches, dress salads, side dishes, and marinate foods. It contains 0 to 10 calories per tablespoon and no sodium.

Hot sauce--Hot sauces contain red chili peppers. They can help curb appetite and speed up metabolism. Unfortunately, many hot sauces are high in sodium.

Pico de Gallo--This low-calorie, low-fat salsa is commonly made with tomatoes, onions, jalapenos, and lime. It can be used to top salads, vegetables, protein, or as a dip for raw vegetables.

Ketchup--Because of its carbohydrate and sugar content, ketchup needs to be portion controlled, especially for people with diabetes. Look for low-sodium, no-salt-added, or no-added-sugar versions.

Unhealthy condiments

Creamy salad dressing--These dressings have added sugar, sour cream, mayonnaise, and egg yolks, making them rich in calories, sugar, and saturated fat.

Mayonnaise--Mayonnaise is made from egg yolks, olive oil, and vinegar. One tablespoon has 100 calories and 11 grams of fat. Healthy alternatives include mustard, avocado, and hummus.

Barbecue sauce--While moderate in calories, it contains large amounts of sodium and sugar. Unfortunately, most people do not adhere to the serving size, which is two tablespoons.

Sour Cream--About half of the fat in sour cream is saturated. A diet rich in saturated fat has been linked with heart disease, high cholesterol, and diabetes. A healthy substitute is non-fat, plain Greek yogurt, which contains more calcium and more filling protein.