Ketchup

Other

A tangy and sweet tomato-based condiment commonly used to enhance flavor in meals.

💚 Low Calorie

🌱 Plant-Based

🔥 Versatile Flavor Enhancer

What is Ketchup?

Ketchup is a ubiquitous condiment made primarily from tomatoes, vinegar, sugar, and spices. It originated from Southeast Asia where a fermented fish sauce called 'kecap' was adopted and modified into the modern ketchup form we know in Western cuisine. Varieties include regular, low-sugar, organic, and spicy versions.

Known for its balance of tangy, sweet, and salty flavors, ketchup has a smooth texture that complements various dishes. It is commonly used as a dip, topping, or ingredient in marinades, sauces, and glazes.

While ketchup is low in calories, it can be high in added sugar and sodium. It contains small amounts of lycopene, an antioxidant found in tomatoes, which may support overall health.

Nutrition Highlights

15

Calories

per tablespoon

4g

Carbohydrates

per tablespoon

3g

Sugar

per tablespoon

150mg

Sodium

7% DV per tablespoon

3mg

Lycopene

per serving

These values are based on a standard serving size. Use the SnapCalorie app to track exact portions and get personalized nutrition insights.

Health Benefits of Ketchup

🧠

Provides Antioxidants

Ketchup contains lycopene, a plant compound found in tomatoes, which may help reduce oxidative stress and promote cellular health.

• Rich in Lycopene
• Rich in Vitamin C

🔥

Enhances Flavor Without Many Calories

With just 15 calories per tablespoon, ketchup allows you to add flavor to meals without significantly increasing calorie intake, supporting weight management.

• Rich in Low Calories
• Rich in Flavor Compounds

👁️

Supports Eye Health

The lycopene and vitamin A in tomatoes used to make ketchup can contribute to maintaining healthy vision and eye function.

• Rich in Lycopene
• Rich in Vitamin A

Diet Compatibility

Is Ketchup suitable for your diet? Here's what you need to know:

✓ Vegan: Natural plant-based recipe without animal products.

✗ Keto: Contains added sugars, which make it unsuitable for strict keto diets.

✓ Gluten-Free: Most ketchup brands are gluten-free, but always check labels for additives.

✗ Paleo: Processed sugar makes it incompatible with paleo guidelines.

✗ Low-Carb: The sugar content contributes to a higher carb count for a condiment.

🍽️ How to Enjoy Ketchup

Breakfast

Pair with scrambled eggs or hash browns.

Tip: Use sparingly to complement savory dishes.

Lunch

Spread on sandwiches or burgers for added tang.

Tip: Combine with mayonnaise for a creamy dip.

Dinner

Use in marinades for baked chicken or glazing meatloaf.

Tip: Mix with soy sauce for an umami-rich flavor.

Snack

Dip for fries or roasted vegetables.

Tip: Enhance the flavor by adding chili flakes or garlic powder.

✅ The Bottom Line

Ketchup is a widely popular condiment that adds tangy and sweet notes to various dishes without a significant calorie load. It contains small amounts of lycopene and antioxidants derived from its tomato base.

While it can be a good flavor enhancer, its added sugar and sodium content mean it should be consumed in moderation, especially for those on strict diets like keto or paleo. Pair it with savory meals and try reduced-sugar versions to make it a healthier choice.

Data Sources & Scientific References

1. USDA FoodData Central - Comprehensive nutrient composition data
2. FDA Nutrition Facts Label - Daily value percentages and guidelines
3. NIH Office of Dietary Supplements - Nutrient recommendations and health information
4. Dietary Guidelines for Americans - Evidence-based nutritional guidance