BBQ Sauce: Calories, Nutrition Facts, and Health Benefits (2026)

BBQ sauce contains 62 calories per 2 tbsp (36 g), with 14.8 g of carbs and 11.9 g of sugar. It has 0.3 g of protein and 0.2 g of fat, making it a sweet, sugary condiment. The sodium content is 293 mg per serving.

This page provides comprehensive information on the nutritional profile of BBQ sauce, including its calorie content, macronutrients, and health implications. We will also explore its impact on blood sugar and how it compares to other sauces.

BBQ Sauce Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for BBQ sauce per 2 tbsp (36 g) and per 100 g.

Values are for 2 tbsp (36 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	62	172	3%
Protein	0.3 g	0.8 g	1%
Carbohydrates	14.8 g	41.0 g	5%
Fiber	0.3 g	0.8 g	1%
Sugar	11.9 g	33.0 g	-
Fat	0.2 g	0.6 g	0%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	84 mg	232 mg	2%
Sodium	293 mg	815 mg	13%

About 95% of bbq sauce calories come from carbohydrates, 2% from protein and 3% from fat.

BBQ Sauce by Health Goal

The by-goal ratings illustrate how BBQ sauce fits into various dietary objectives.

Goal	Rating	Why
Weight loss	Fair	62 calories per serving
Blood sugar / diabetes	Good	Glycemic load of about 8 per serving
Immunity	Fair	Not a significant source of immune-supporting nutrients
Digestion	Fair	Very low in fiber
Heart health	Good	Modest saturated fat and sodium per serving
Muscle gain	Fair	Low in protein (0.3 g per serving)

BBQ Sauce and Blood Sugar

Glycemic index: 55. Glycemic load: 8 per serving.

BBQ Sauce has a glycemic index of about 55 and a glycemic load of around 8 per serving. Eating it with protein, fat or fiber slows the rise.

How BBQ Sauce Compares to Other Sauces and Condiments

The comparison table highlights how BBQ sauce stacks up against other common sauces and condiments.

Condiment (per 100 g)	Calories	Protein (g)	Fat (g)	Sodium (mg)
BBQ Sauce	172	0.8	0.6	815
Ketchup	101	1.0	0.1	907
Mustard	66	4.4	4.0	1135
Ranch Dressing	430	1.3	45.0	1030

BBQ Sauce Myths, Checked

BBQ sauce is a healthy marinade , Misleading. Most BBQ sauce is high in added sugar, often more than a third sugar by weight.

Sugar-free BBQ sauce tastes the same , Misleading. It cuts sugar but often uses other sweeteners and can taste different.

How to Track BBQ Sauce

Sauces and condiments add up fast, a couple of tablespoons of bbq sauce can carry more calories, sugar or sodium than people expect. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log bbq sauce accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see calories in every condiment and sauce per tablespoon, how Nutrola detects hidden calories in oil, sauce and dressing, and best fat sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 2 tbsp of BBQ sauce?

How many calories are in 2 tbsp of BBQ sauce? BBQ sauce contains 62 calories per 2 tbsp (36 g), making it a relatively low-calorie condiment.

Is bbq sauce good for weight loss?

Is BBQ sauce good for weight loss? While BBQ sauce is low in calories, its high sugar content may not be ideal for weight loss diets. Moderation is key.

Can people with diabetes eat bbq sauce?

Can people with diabetes eat BBQ sauce? People with diabetes can consume BBQ sauce, but they should be mindful of its glycemic index of about 55 and its sugar content.

How much protein is in bbq sauce?

How much protein is in BBQ sauce? BBQ sauce contains 0.3 g of protein per 2 tbsp (36 g), which is minimal and not a significant source of protein.

Is bbq sauce high in sugar?

Is BBQ sauce high in sugar? Yes, BBQ sauce is high in sugar, with 11.9 g of sugar per 2 tbsp (36 g), contributing to its sweet flavor.

Is BBQ sauce high in sugar?

Is BBQ sauce high in sugar? BBQ sauce is considered high in sugar due to its 11.9 g of sugar per 2 tbsp (36 g), which can affect overall sugar intake.

Key Takeaways

• BBQ sauce has 62 calories per 2 tbsp (36 g).
• It contains 14.8 g of carbohydrates and 11.9 g of sugar.
• The sodium content is 293 mg per serving.
• BBQ sauce has a glycemic index of about 55.
• It provides minimal protein at 0.3 g per serving.
• Moderation is important due to its high sugar content.