Take your healthy meals to the next level with these tasty low calorie sauces! From hot sauce to barbeque sauce, to ketchup and dressings, there's a healthy and delicious low calorie option here for every meal.
Table of Contents
The Best Low Calorie Sauces
Regular sauces - and condiments - can spike your calorie count with just a couple of tablespoons. And, honestly, sometimes they can add up to more calories than your meal itself - this happens with salads a ton of the time actually!
But, the good news is there are plenty of low calorie sauce options you can buy that are just as delicious as the "normal" ones, you just have to know what to look for.
And, although you can make low calories sauces from scratch, like my sugar free bbq sauce, there's not always time to whip up a recipe. So that's exactly why I put together this list of what I think are the best low calorie condiments and sauces under 50 calories.
I truly believe all of these are actually worth stocking in your pantry, and that's especially true if you're trying to follow a low calorie diet.
Anyway, let's not waste any more time. Let's get into this list of the best healthy sauces and condiments.
Low Calorie Sauce List
1. Frank's RedHot
Nutritional Info for 1 tsp. (5ml):
- 0 Calories
- 0g Fat
- 0g Carbs
- 0g Protein
You can find Frank's RedHot practically anywhere and eat it with practically anything. So you might be glad to know if you're following a low calorie diet you'll never have to cut back on this popular hot sauce.
Honestly, Frank's is easily one of my favorite low calorie sauces. I'm guilty of adding some 0 calorie sweetener to it and using it as a salad dressing. Yeah, that's how much I like this stuff.
It's also delicius on chicken. I highly recommend using it on this air fryer chicken, these chicken wings, or even to make this Instant Pot Buffalo chicken. It's just the best.
You can pick up a bottle here.
2. Cholula Hot Sauce (All Flavors)
Nutritional Info for 1 tsp. (5ml) of Original:
- 0 Calories
- 0g Fat
- 0g Carbs
- 0g Protein
If you didn't know already, Cholula hot sauce is available in 5 delicious flavors, and they all have 0 calories!
You can get this iconic Mexican hot sauce in original, chipotle, chili garlic, chili lime, and green pepper flavors.
My favorite meal to eat this with is my air fryer pork chops. The dry rub on the pork goes really well with any of the low calorie sauce options from Cholua.
You can get a 3 pack here.
3. Tapatio
Nutritional Info for 1 tsp. (5g):
- 0 Calories
- 0g Fat
- 0g Carbs
- 0g Protein
Another incredibly popular Mexican hot sauce, Tapatio, is a must-have in your low calorie sauce collection if you're a fan of spicy food. And, just like the other classic hot sauces on this list, it's super low in calories at literally 0 calories per serving.
Grab some of this sauce here.
4. Tabasco Sauce
Nutritional Info for 1 tsp. (5ml) of Original:
- 0 Calories
- 0g Fat
- 0g Carbs
- 0g Protein
Tabasco is the quintessential hot sauce. I mean, it's basically in every single restaurant. And it's definitely worth stocking up in your spice cabinet for when you're in the mood for a hot sauce that has a bit of kick to it.
Plus, all four flavors - original, garlic pepper, green pepper, and habanero - come out to 0 calories per serving! And I love using all of the different flavors with these low carb tacos to change it up every time I make them.
Anyway, you can grab a three-pack of the green pepper flavor - which is my favorite - here.
5. Huy Fong Chili Garlic Sauce
Nutritional Info for 1 tsp. (5g):
- 0 Calories
- 0g Fat
- 0g Carbs
- 0g Protein
Chili and garlic are a match made in heaven, and this super savory Asian condiment is one of the best ways to enjoy them together. It's basically just chilis, garlic, salt, and distilled vinegar, so the taste is versatile enough to add to any cuisine.
And don't be afraid to go crazy with it - each serving has zero calories!
You can pick up a two-pack here.
6. Heinz Organic Yellow Mustard
Nutritional Info for 1 teaspoon (5g):
- 0 Calories
- 0g Fat
- 0g Carbs
- 0g Protein
This organic version of Heinz's yellow mustard is made with simple, good quality ingredients, so you can expect delicious mustard flavor with no calories. They also make an all-natural spicy brown mustard that has just 5 calories per serving.
I love using this mustard on some food from my low calorie Burger King list, so check that out too!
Pick up the yellow mustard here.
7. Yo Mama's Ketchup
Nutritional Info for 1 tbsp. (14g):
- 0 Calories
- 0g Fat
- 1g Carbs
- <1g Protein
Most ketchup brands have a lot of added sugar, which drives up the calorie count. So, if you want to enjoy that tomatoey goodness without the calories, just look for any unsweetened or no sugar added ketchup.
This one from Yo Mama is made with monkfruit extract for a nice balance of sweet and tangy deliciousness.
They also make a sugar free BBQ sauce, spicy ketchup, and buffalo sauce at 5 calories or less, and even pizza sauce at 30 calories for ¼ cup!
You can get a two pack of this sugar free ketchup here.
Oh, and this ketchup is great with a variety of things from my list of Wendy's healthy food options, so you'll want to check that out!
8. G Hughes Mango Habanero Sauce
Nutritional Info for 1 tbsp. (15mL):
- 5 Calories
- 0g Fat
- 1g Carbs
- 0g Protein
This mango habanero is loaded with flavor, but not calories. It has a balance of sweet and spicy flavors that is just addictive. But the heat isn't too much, it's just the right amount for a little kick.
Also, for what it's worth, this is a wing sauce, and it goes incredible on these baked turkey wings. But you can also use it for things like my Instant Pot shredded chicken or even this air fryer chicken breast recipe.
By the way, this wing sauce also comes in Thai chili, Caribbean jack, and sweet honey. I highly recommend giving all of them a try.
With that said, you can get the mango habanero flavor here.
9. Huy Fong Sriracha
Nutritional Info for 1 tsp. (5g):
- 5 Calories
- 0g Fat
- 1g Carbs
- 0g Protein
There are a ton of great sriracha brands out there, but the one from Huy Fong is the OG. It's garlicky, slightly sweet, and has the perfect amount of heat. And, just like their chili garlic sauce, this sriracha tastes good with just about anything and everything.
Plus, each serving has only 5 calories! So, you can really use just about as much as you want of it!
You can get this sriracha sauce here.
1o. Coconut Secret Organic Coconut Aminos
Nutritional Info for 1 tsp. (5ml):
- 5 Calories
- 0g Fat
- 1g Carbs
- 0g Protein
A popular soy-free substitute for soy sauce, is coconut aminos! They're packed with salty umami goodness and can be swapped for soy sauce at a 1:1 ratio. And this one by Coconut Secret has just 5 calories per serving so it actually has fewer calories and sodium than soy sauce.
So, you might want to consider this healthy swap for recipes that need a lot of soy sauce - like in a marinade or stir fry. Speaking of stir fry, I actually use it to make my healthy chicken stir fry, so if you pick some up, put it to good use by making some of that!
Anyway, you can get a double pack of these coconut aminos here.
11. G Hughes Sugar Free BBQ Sauce
Nutritional Info for 2 tbsp. (30g):
- 10 Calories
- 0g Fat
- 2g Carbs
- 0g Protein
This sugar free bbq sauce from G Hughes is one of my all-time favorite low calorie sauces. I literally use it every single day. It's perfect for this blackened chicken, air fryer turkey tenderloin, air fryer chicken wings, and so much more.
And, honestly, I think it has a better flavor than "regular" bbq sauces that are loaded with sugar.
My favorite flavor is the hickory, but it also comes in original, honey, maple brown, mesquite, sweet heat, sweet and spicy, and Carolina gold.
You can grab the original and hickory flavors here.
12. G Hughes Polynesian Sauce
Nutritional Info for 2 tbsp. (30g):
- 10 Calories
- 0g Fat
- 2g Carbs
- 0g Protein
Another terrific low calorie sauce option from G Hughes is this Polynesian sauce. It's perfectly sweet, sour, and has a strong, almost tangy flavor.
Honestly, it tastes almost exactly like the one you'd get from Chick-Fil-A. So, it's a great low calorie sauce option to use on a bunch of meals from my low calorie Chick-Fil-A list.
You can grab a three-pack of one of the tastiest low calorie sauces out there here.
13. Primal Kitchen Organic Steak Sauce
Nutritional Info for 1 tbsp. (16g):
- 10 Calories
- 0g Fat
- 1g Carbs
- 0g Protein
You'll want to stock up on Primal Kitchen's sugar free sauces for the grilling season.
Aside from this delicious organic and sugar free steak sauce, they also make four kinds of BBQ sauce - classic, golden, Hawaiian, and mango jalapeno - as well as a buttery vegan buffalo sauce, ranging from just 10-35 calories.
I love pairing the steak sauce with these air fryer pork chops.
You can get the steak sauce, classic sugar free bbq sauce, and golden bbq here.
14. Skinnygirl Balsamic Vinaigrette
Nutritional Info for 1 tbsp. (16g):
- 10 Calories
- 0g Fat
- 1g Carbs
- 0g Protein
This balsamic vinaigrette is my favorite salad dressing.
It goes on literally any kind of salad that you want, but I love using it for my healthy cobb salad recipe. Also, Skinnygirl also offers a ton of other salad dressings, but they are a little higher in calories, so you'll want to check the nutrition labels.
Anyway, you can grab this low calorie salad dressing here.
15. 365 Organic Thick & Chunky Salsa
Nutritional Info for 2 tbsp. (30g):
- 10 Calories
- 0g Fat
- 2g Carbs
- 0g Protein
Now, salsa isn't technically a sauce, but it's so delicious and versatile I decided to add it to the list.
And this 365 organic salsa from Whole Foods is wonderfully fresh, super zesty, and tastes practically homemade right out of the jar. It's not too watery or thick, has the right amount of heat and salt, and best of all, two tablespoons come out to just 10 calories.
What's even better is that you can get it in mild, medium, or hot. And if it isn't spicy enough, you can always add one of the zero-calorie hot sauces I mentioned earlier.
I recommend making some of these low carb tortilla chips to dip in the salsa for the ultimate low calorie snack, or you can elevate your breakfast by adding this to these low carb breakfast burritos.
16. Kikkoman Soy Sauce
Nutritional Info for 1 tbsp. (15ml):
- 12 Calories
- 0g Fat
- 2g Carbs
- 1g Protein
Soy sauce is a great low calorie condiment because it adds an umami-packed saltiness to food that you can't get from regular salt.
That said, not all soy sauces are made equal. What makes Kikkoman so good is that it's naturally brewed for a more complex, and tasty flavor. A lot of soy sauces today are made the faster way, which produces more soy sauce but with a lot less flavor.
I use this soy sauce in a ton of recipes like my shrimp stir fry and beef and broccoli. So I highly recommend making those recipes and using this soy sauce - you can grab two bottles here.
17. Bravado Creamy Herb & Jalapeno
Nutritional Info for 1 tsp. (5ml):
- 15 Calories
- 0g Fat
- 0g Carbs
- 0g Protein
If you're looking for more variety in your hot sauces, Bravado makes a ton of unique hot sauce flavors, all under 20 calories per serving. This creamy herb & jalapeno is mild and fresh, and they also have insanely hot ones like the miso ghost reaper sauce.
As far as what to pair it with, I recommend using it on some Burger king chicken nuggets. A 4 piece nugget from BK has just 192 calories, and pairing this sauce with them is a great way to add some flavor, but still keep the calories low.
Grab this creamy jalapeno sauce here.
18. Fody Sesame Ginger
Nutritional Info for 1 tbsp. (16g):
- 25 Calories
- 0g Fat
- 2g Carbs
- 0g Protein
This low calorie sauce by Fody happens to be low FODMAP too, so it's a game changer if you have sensitive digestion!
And this flavor-packed sesame ginger sauce can also be used as a marinade, and the same goes for the other Fody sauces - their enchilada, Korean BBQ, taco, and teriyaki sauces.
Oh, and did I mention every one of these low calorie sauces have only 10-25 calories per serving? You can grab the sesame ginger sauce here.
19. Halo + Cleaver Backyard BBQ Sauce
Nutritional Info for 2 tbsp. (34g):
- 25 Calories
- 0g Fat
- 5g Carbs
- 1g Protein
Halo + Cleaver's BBQ sauces and ketchup are naturally sweetened with fruit, giving them some extra depth and flavor that's unlike anything you've tried before.
Their backyard BBQ sauce has that crave-worthy sweet and smoky flavor, and they also make sweet and tangy gold BBQ sauce.
Their ketchup and Thai chili ketchup are worth checking out, too. Each one has just 10 calories per serving.
Grab a two pack of this bbq sauce here.
20. Siete Cashew Queso
Nutritional Info for 2 tbsp. (30g):
- 30 Calories
- 0g Fat
- 2g Carbs
- 1g Protein
If you thought you couldn't have cheese sauce on a low calorie diet, think again. This vegan cheese is creamy, savory, and packed with healthy fats.
Of course, since it's a plant-based cheese, it won't taste exactly like queso. But it's pretty darn close and a fantastic treat for your taste buds either way! It's the perfect pairing to the tortilla chips in my low calorie chips list.
Pick up a two pack here!
21. Mr. Spice Honey Mustard
Nutritional Info for 2 tbsp. (30ml):
- 35 Calories
- 0g Fat
- 8g Carbs
- 0.3g Protein
This rich, sweet, and tangy honey mustard takes just like the ones you'd get at a restaurant - but about a couple hundred calories less.
You can use this as both a sauce and a marinade, and it's also salt-free, which makes it great for a low sodium diet or if you want to adjust the amount of salt yourself.
Be sure to check out the other sauces from Mr. Spice, too. They have a huge variety of amazing flavors, all under 50 calories!
Here is a two pack of this delicious queso.
22. Lemonette Mediterranean Herb Dressing
Nutritional Info for 2 tbsp. (30g):
- 45 Calories
- 0g Fat
- 0g Carbs
- 0g Protein
Lemonette's Mediterranean herb dressing is wonderfully creamy and rich while having only a fraction of the calories of similar salad dressings. And unlike most other available options, Lemonette's dressings have no artificial colors or preservatives.
If you can spare a few extra calories, they also have creamy Italian, zesty cumin with turmeric, and lemon garlic dressings at just 50 calories.
By the way, this low calorie dressing is one of my go-to dressing/sauce whenever I get a salad or sub from Subway. It goes great on practically everything you can get there!
You can get a pack with all of the flavors here.
Wrapping It All Up
So, those are all the best low calorie sauces you can buy right now!
These dips, dressings, and condiments aren't just healthier options for your favorite sauces, but they actually taste amazing too.
Anyway, I hope this list helped you find some new low calorie sauces to try out, and of course, I hope you enjoy them too!
If you try any of these - or have a recommendation that wasn't on this list - don't forget to leave me a comment below!
More Low Calorie Lists
If you want some more low calorie options, I have a ton of lists on the blog that you have to check out!
Take a look at these next:
- Low calorie bread
- Low calorie salad dressing
- Low calorie ice cream
- Low calorie protein powder
- Low calorie beer
- Low calorie snacks
- Low calorie fruit
- Low calorie butter
