Condiments & Sauces: Calories & Macros per Serving
Condiments are the rounding error that isn't. Nobody logs the mayonnaise, but two tablespoons of it carry more calories than the turkey in the sandwich. This page lists every condiment and sauce in our database per realistic serving — usually a tablespoon or two — so you can see which ones are genuinely negligible and which ones are stealth fat sources.
The split is sharper than most people expect. Vinegar-and-tomato-based condiments (hot sauce, mustard, salsa, ketchup) run from nearly zero to about 20 calories per tablespoon. Fat-based ones (mayo, aioli, creamy dressings, pesto) run 60–100+. Knowing which side of that line a sauce falls on is most of the battle; the table makes it visible at a glance.
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Hot Sauce | 1 tsp (5g) | 112/100g | 0.1g | 0g | 0g |
| Mustard (yellow) | 1 tsp (5g) | 361/100g | 0.2g | 0.3g | 0.2g |
| Pickles (dill) | 1 spear (28g) | 312/100g | 0.1g | 0.6g | 0.1g |
| Soy Sauce | 1 tbsp (16g) | 853/100g | 1.3g | 0.8g | 0.1g |
| Salsa | 2 tbsp (32g) | 1134/100g | 0.4g | 2.1g | 0.1g |
| Sugar (granulated) | 1 tsp (4g) | 15387/100g | 0g | 4g | 0g |
| Whipped Cream | 2 tbsp (6g) | 15257/100g | 0.2g | 0.8g | 1.3g |
| Teriyaki Sauce | 1 tbsp (18g) | 1689/100g | 1.1g | 2.8g | 0g |
| Ketchup | 1 tbsp (17g) | 19109/100g | 0.2g | 4.6g | 0.1g |
| Green Olives | 5 olives (15g) | 22145/100g | 0.2g | 0.6g | 2.3g |
| Balsamic Vinaigrette | 2 tbsp (32g) | 2888/100g | 0.2g | 5.4g | 0g |
| Gravy (brown) | 1/4 cup (60g) | 3253/100g | 2.3g | 2.9g | 1.4g |
| Guacamole | 2 tbsp (30g) | 47155/100g | 0.6g | 2.6g | 4.3g |
| Maple Syrup | 1 tbsp (20g) | 52260/100g | 0g | 13.4g | 0g |
| Marinara Sauce | 1/2 cup (125g) | 5645/100g | 1.8g | 10.1g | 1.9g |
| Strawberry Jam | 1 tbsp (20g) | 56278/100g | 0.1g | 13.8g | 0g |
| Tartar Sauce | 2 tbsp (28g) | 59211/100g | 0.3g | 3.7g | 4.7g |
| BBQ Sauce | 2 tbsp (36g) | 62172/100g | 0.3g | 14.7g | 0.2g |
| Honey | 1 tbsp (21g) | 64304/100g | 0.1g | 17.3g | 0g |
| Hummus | 2 tbsp (30g) | 69229/100g | 2.2g | 4.5g | 5.1g |
| Italian Dressing | 2 tbsp (30g) | 72240/100g | 0.1g | 3.6g | 6.3g |
| Mayonnaise | 1 tbsp (14g) | 95680/100g | 0.1g | 0.1g | 10.5g |
| Chocolate Syrup | 2 tbsp (39g) | 105269/100g | 0g | 26.2g | 0g |
| Ranch Dressing | 2 tbsp (30g) | 129430/100g | 0.4g | 1.8g | 13.4g |
| Pesto | 2 tbsp (32g) | 134418/100g | 3.1g | 3.2g | 12g |
| Caesar Dressing | 2 tbsp (30g) | 163542/100g | 0.7g | 1g | 17.3g |
| Alfredo Sauce | 1/2 cup (122g) | 183150/100g | 2.6g | 2.2g | 18.3g |
| Chocolate Hazelnut Spread | 2 tbsp (37g) | 199539/100g | 2g | 23.1g | 11g |
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Frequently Asked Questions
Which condiments are basically calorie-free?
Hot sauce, mustard, vinegar, soy sauce, and salsa are all 0–15 calories per tablespoon — flavor with no meaningful calorie cost. Watch the sodium instead, especially soy sauce.
Do I really need to log salad dressing?
It's often the most caloric thing in the bowl. A typical restaurant ladle of creamy dressing is 2–4 tablespoons — 150–300 calories — which can outweigh the entire salad underneath. Yes, log it.
Is light mayo worth switching to?
If you use mayo regularly, yes — light versions cut roughly half the calories per tablespoon, and in a sandwich most people can't tell. It's one of the easier swaps to bank 50 calories a day with zero willpower.