5 High-Calorie Condiments That Are Secretly Sabotaging Your Health Goals
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I am not a medical practitioner and advise you to consult with your physician before participating in any new lifestyle change such as exercise, diet, supplements, and/or medication. See my disclosures and disclaimers for more information.
I love condiments. I drench my food in my favorite dressings and sauces and enjoy every savory bite. However, I’m trying to get healthier this year, and unfortunately that means cutting calories and making better choices.
Last year, I was getting a bit frustrated because I made some adjustments but still wasn’t seeing much as far as results. “I’m not eating near as much as I was, what is going on?” I racked my brain. I was walking daily, too. Although it wasn’t hardcore exercise, it was something and consistent.
My husband had made a comment about how much sauce and dressing I use. Not in a mean way, just trying to help me determine if that could be the problem. “Seriously…” I responded annoyed. Then I started looking at labels and oh my goodness it was a real eye opener. I was taking in thousands of extra calories per week from condiments!
This list of high calorie condiments may be a shocker to you too. Not only are they high in calories, but some also have quite a bit of sugar and other ingredients that aren’t doing your diet any good. But you can always reduce the amount or try healthier options instead. Let’s dig into some of the highest calorie condiments that may be consuming your daily calories!
5 High-Calorie Condiments that Add Up Fast
Mind you, I don’t plan on eliminating these items completely. I mean, you have to enjoy life a little bit, right? But, as with most things in life, everything in moderation. Here’s the skinny on high-calorie condiments with their calorie count.
1. Mayonnaise
One of my favorite condiments is high in calories and fat. One tablespoon of mayo averages around 94 calories and about 10 grams of fat. The good news is that it doesn’t contain high amounts of sugar. However, I like to make a little something called fancy sauce and easily use 2 tablespoons or more per serving. That adds up fast as far as fat and calories.
Its healthier counterpart is mustard. It only has 9.2 calories and 0.5 grams of fat in one tablespoon!
2. Ranch Dressing
Say it isn’t so. Of course, I knew it wasn’t the healthiest, but I’m one of those people who puts ranch dressing on almost everything…even my pizza. Ugh, calorie count depends on brand or what the homemade recipe you use contains but it can average at 129 calories for 2 tablespoons.
Let’s say you use it on your salads and as a dipping sauce and average 4 tablespoons a day. That’s about 1,806 calories per week. I’m not going to divulge how much ranch dressing I was using, but let’s just say I see how eating a salad can still be fattening.
Try oil and vinegar or vinaigrette dressings for a healthier option than ranch. But always read your labels!
3. Butter
Butter is the best. I mean, it’s so versatile. You use it on bread, you cook with it, you bake with it…it’s just so creamy and dreamy. It also tops the list of high-calorie condiments. One tablespoon of salted butter has an average of 100 calories and 11.5 grams of fat.
To put that into perspective, Healthline says that a medium-sized banana has as many calories as just one tablespoon of butter. If you are wondering what to put on your morning toast then try hummus or perhaps avocado. For baking you can try substituting butter with olive or coconut oil.
4. Yum Yum Sauce
Is it me, or does all the “yummy” stuff seem to be high-calorie? Anyway, the calorie count will depend on the brand or how you make this sauce. The hibachi style yum yum sauce can be 110 calories for 2 tablespoons. It contains about 11 grams of fat as well.
The good news is there are healthier recipes for yum yum sauce like this one by “Easy Macro Meals.” It’s made with Greek yogurt, so it only contains 38 calories and 3 grams of fat for 2 tablespoons!
5. Barbeque Sauce
This may not be super high in calories, but most popular bottled barbeque sauces contain 45–70 calories for 2 tablespoons, according to FoodNetwork.com.
In this case, the calories may not be super high, but the sugar content ranges between 12–17 grams per serving, and it is high in sodium also.
Don’t fret though, there are other options of barbeque sauce that are lower in calories and sugar to choose from.
Apparently, high-calorie condiments can quickly devour your daily calories and make it difficult to stay on track with your healthy eating plan. So, either reducing the amount you use or swapping for healthier alternatives is the best way to go.
Remember everyone’s diet needs are different! It’s not a one size fits all by any means. Try to eat for your health and do your best to avoid extreme “fad” diets. And remember to always speak with a medical professional before trying any eating plan or fitness program!