Far from being the healthiest option, sauces are still kitchen staples we can't resist. They're perfect for summer barbecues on meats or winter comfort dishes. Whether you're team ketchup or team mayonnaise, they elevate every plate. Yet for weight management, moderation is key—some sauces are calorie-light allies, while others derail your goals.
Not all sauces deserve a bad rap. While homemade versions with less sugar offer the best control, certain store-bought ones fit a balanced lifestyle. Surprisingly, ketchup (66 calories per 100g) and mustard (100 calories per 100g) outrank yogurt or cottage cheese-based options. Another standout: salty soy sauce at just 50 calories per 100g, ideal for boosting flavors without the calories.
Others are loaded with calories. Mayonnaise can reach 800 calories per 100g across brands—no wonder it tempts with surimi sticks or burgers. The same goes for samourai, béarnaise, and Caesar sauces. Steer clear to avoid scale surprises.
