Ketchup V. Mustard: Which Is Better For Your Health?

Ketchup and mustard are beloved toppers for burgers, hot dogs, French fries and more — but which is better for your health?

Avery Zenker, a registered dietitian with Everflex Fitness in Canada, points out, 

"Ketchup and mustard are two of the most popular condiments worldwide, and can be added to a variety of different types of meals and dishes." 

He notes that their nutritional profiles can vary greatly based on the ingredients and quantities used.

Credit: ahirao – stock.adobe.com

"The nutritional profiles of ketchup and mustard can vary significantly, depending on the types and quantities of ingredients used."

Though ketchup and mustard have varied nutritional aspects, it's useful to understand some general information about these condiments.

Nutrition profile of ketchup

Tina Marinaccio, a registered dietitian and owner of Health Dynamics LLC in New Jersey, describes classic ketchup as containing tomato, vinegar, corn syrup, salt, and spices. 

"Classic ketchup has tomato, vinegar, various forms of corn syrup, salt and spices," said Tina Marinaccio

Credit: Getty

She mentions that some brands add extra seasonings like Sriracha or jalapeños.

"Some brands kick it up a notch with seasonings like Sriracha, jalapeños and cayenne,"

Jennifer House, a registered dietitian with First Step Nutrition, shares that a tablespoon of ketchup has 19 calories, about four grams of sugar, and 150 mg of sodium. 

"The first [primary] ingredient is tomatoes, followed by vinegar, sugar, salt, herbs and spices," she states.

House clarifies a common misconception about ketchup being "pure sugar," saying sugar is actually the third ingredient. 

Ingredients are typically listed in descending order by weight or volume.

House, residing in Canada, points out, "While it’s higher in sugar and salt than other condiments, ketchup has some nutritional benefits."

"It’s one of the best sources of lycopene, an antioxidant known to protect against prostate cancer."

Ketchup can also serve as a "masking food" for picky eaters, as per the "Food Chaining" concept. 

House explains that ketchup is used to introduce new foods to children.

"While I wouldn’t label ketchup as a vegetable like some school lunch programs of the past, I don’t think it’s as particularly unhealthy as you often hear," said House.

However, some dietitians are more critical, noting that many ketchup brands are high in added sugars and sodium. 

"The American Heart Association recommends limiting added sugars to 25 grams per day for women and 36 grams for men," Zenker points out.

"With a tablespoon of ketchup containing about four grams of sugar, it can quickly add up, especially if used generously." 

Zenker suggests choosing ketchup brands without added sugars or high fructose corn syrup and opting for those with lower sodium if that's a dietary goal.

"If reducing sodium intake is a goal for you, there are ketchup brands with a lower amount of sodium to choose," she noted.

Marinaccio warns that those four grams of sugar are often high fructose corn syrup. 

"Little bits of ketchup here and there as a condiment are not going to wreck your health goals," she said. 

"However, if you are using your fries as a vehicle to scoop up as much ketchup as you can, the sugar can really add up," she noted. 

She recalls working with families who let their kids use copious amounts of ketchup, leading to significant sugar consumption.

She recommends choosing ketchup with natural sweeteners like real sugar and avoiding artificial sweeteners like sucralose, which may contribute to insulin resistance, potentially leading to prediabetes and type 2 diabetes.

Nutrition profile of mustard

Turning to mustard, Marinaccio explains, "Classic mustard contains mustard seed, vinegar, salt, and spices, but usually no sugar, unless it’s a sweet variety like honey mustard."

Like ketchup, mustard's nutrition profile varies by brand. Zenker says a teaspoon of mustard typically has 3-5 calories and about 110mg of sodium. 

Credit: Getty

"Most mustard nutrition labels display one serving as zero calories, because foods that contain less than five calories per serving are allowed to round down to zero," she said. 

"So, if you’re having numerous portions of mustard, it won’t be zero calories, but it’s also not common to eat quantities of mustard to the extent that the total calories are significant."

While mustard isn't a major nutrient source, it's usually free of sugar, trans fats, and cholesterol. 

Zenker encourages choosing mustard with natural colorings like turmeric over artificial ones.

House adds that turmeric in mustard, containing curcumin, gives it its yellow color and has anti-inflammatory and antioxidant properties. 

"Curcumin is anti-inflammatory and antioxidant," she said. 

"Mustard seeds can also have health benefits and contain omega-3 fats. However, the fat content in a teaspoon of mustard is zero grams, so the amount is minimal," she notes.

Experts generally regard mustard as a healthier condiment. 

"If you need to avoid sodium and eat lots of mustard, look for a lower sodium version," House advises. 

"If watching sugar intake, moderate your portions of sweetened mustard varieties," Marinaccio suggests.

So is mustard or ketchup healthier?

Comparatively, mustard is typically a better choice than ketchup from a nutritional standpoint. 

"Mustard is healthier than ketchup. It’s lower in calories and does not have high fructose corn syrup like most ketchup brands."

"The salty pucker-up tang of mustard prevents you from eating too much to exceed recommended amounts of sodium," said Marinaccio. 

"If you are watching your sugar intake, moderate your portions of honey mustard or otherwise sweetened mustard varieties as well," said Marinaccio.

"For someone suffering from chronic illness and who is needing extra nutrition or calories, or a child who refuses new food without their favorite ketchup dip, then ketchup would be my pick."

The bottom line, per Zenker, is that both condiments can fit into a healthy diet when used in moderation and when mindful of the product’s sugar and sodium content. 

"Individual health goals will help determine which choice is ideal for a person. An individual trying to reduce sugar intake may want to opt for mustard, while someone who enjoys ketchup in moderation may opt for it more often," she said.