Ketchup: Calories, Nutrition Facts, and Health Benefits (2026)

Ketchup contains 17 calories per 1 tbsp (17 g), with 0.2 g of protein, 4.6 g of carbohydrates, and 3.7 g of sugar. It has a glycemic index of about 55, indicating a moderate impact on blood sugar levels. Additionally, ketchup provides 154 mg of sodium per serving.

This page explores the nutritional profile of ketchup, focusing on its calorie content and health implications. It also examines how ketchup fits into various dietary goals and compares it with other sauces and condiments.

Ketchup Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table provides detailed information about the composition of ketchup per serving. This includes calories, macronutrients, and sodium content.

Values are for 1 tbsp (17 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	17	101	1%
Protein	0.2 g	1.0 g	0%
Carbohydrates	4.6 g	27.0 g	2%
Fiber	0.1 g	0.3 g	0%
Sugar	3.7 g	22.0 g	-
Fat	0.0 g	0.1 g	0%
Vitamin C	0.7 mg	4.1 mg	1%
Potassium	48 mg	281 mg	1%
Sodium	154 mg	907 mg	7%

About 96% of ketchup calories come from carbohydrates, 4% from protein and 1% from fat.

Ketchup by Health Goal

In this section, we evaluate ketchup against common dietary goals. The by-goal ratings help determine its suitability for different nutritional needs.

Goal	Rating	Why
Weight loss	Good	17 calories per serving
Blood sugar / diabetes	Excellent	Glycemic load of about 3 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 (0.2 g per serving)

Ketchup and Blood Sugar

Glycemic index: 55. Glycemic load: 3 per serving.

Ketchup has a glycemic index of about 55 and a glycemic load of around 3 per serving. Eating it with protein, fat or fiber slows the rise.

How Ketchup Compares to Other Sauces and Condiments

The comparison table highlights how ketchup stacks up against other popular sauces and condiments. This allows for a clearer understanding of its nutritional standing.

Condiment (per 100 g)	Calories	Protein (g)	Fat (g)	Sodium (mg)
Ketchup	101	1.0	0.1	907
BBQ Sauce	172	0.8	0.6	815
Mustard	66	4.4	4.0	1135
Mayonnaise	680	1.0	75.0	635

Ketchup Myths, Checked

Ketchup counts as a vegetable serving , False. Ketchup is mostly water and sugar with a little tomato; it is not a vegetable serving.

Ketchup is loaded with calories , Misleading. A tablespoon is only about 17 calories; the issue is the added sugar and sodium.

How to Track Ketchup

Sauces and condiments add up fast, a couple of tablespoons of ketchup 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 ketchup 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 1 tbsp of ketchup?

One tablespoon of ketchup contains 17 calories. This makes it a low-calorie condiment choice for various dishes.

Is ketchup good for weight loss?

Ketchup can be included in a weight loss diet, but moderation is key due to its sugar content. Each tablespoon has 3.7 g of sugar, which can add up quickly.

Can people with diabetes eat ketchup?

People with diabetes can eat ketchup, but they should be mindful of portion sizes. The glycemic index of ketchup is about 55, which is moderate.

How much protein is in ketchup?

Ketchup contains 0.2 g of protein per tablespoon. While not a significant source, it can contribute to overall protein intake when combined with other foods.

Is ketchup high in sugar?

Ketchup is relatively high in sugar, with 3.7 g per tablespoon. This is due to added sugars in the recipe, which can affect overall sugar consumption.

Is ketchup bad for you?

Ketchup can be part of a healthy diet when consumed in moderation. However, it's important to consider its sodium content, which is 154 mg per tablespoon.

Key Takeaways

• Ketchup has 17 calories per tablespoon.
• It contains 3.7 g of sugar per serving.
• Ketchup provides 154 mg of sodium.
• The glycemic index is about 55.
• Each tablespoon has 0.2 g of protein.
• Moderation is important for health considerations.