The best and worst condiments for your health, received from Saga, 2026 01 20

[Colin Howard]

Greetings,

My use of these is extremely restricted, most of these, I've never tried.

I would be interested to read the experiences of others.

I do not use much salt, I do use such as garlick, ginger, cinamon, some
pepper usually white but sometimes black, phenel, my herbs consist mostly of
dried varieties, many of which, I've had since my early days in Park Gate
back in 1992-3-4.

From ketchup to mayo, how healthy are your sauces? We find out the pitfalls
and surprising benefits of our favourite condiments.
By Emma Lazenby | Published - 19 Jan 2026

Does a bacon sandwich feel naked without ketchup or brown sauce? Are golden
chips dipped in creamy mayonnaise a match made in heaven? Maybe you're keen
as mustard for salad dressings and battered fish just feels so right with a
dash of vinegar?

Whether you like it sweet, creamy, tangy, spicy or sour, there's a sauce to
suit every taste.

Food researchers have found, we are indeed a nation of committed condiment
consumers, with almost half of us claiming to enjoy a sauce with every
single meal.

Furthermore, the same study ranked ketchup as the nation's number-one
accompaniment, with mayonnaise in second place, barbecue sauce in third,
salad cream in fourth and mint sauce at five.

The best and worst sauces for our health

But which of these top five condiments are the worst culprits when it comes
to being high in fat, salt, sugar (HFSS) and additives?

Which popular sauces in our fridges and cupboards offer more health benefits
than we might realise?

It's certainly not all bad news for the drizzlers, dollopers and squeezers
among us.

"Condiments can be a great addition to meals, as not only do they add
flavour but they can also add extra nutrition and texture," says public
health nutritionist Summra Nasir.

"However, it all depends on your condiments of choice, how much you are
using and what they are made of."

Frances Ralph, a gut health and IBS specialist dietician, agrees:
"Condiments bring comfort, flavour and familiarity to meals. But over the
years, many everyday sauces have quietly changed. They've become more
processed, sweeter, saltier and packed with ingredients we'd never normally
use at home. But we don't need to give them up; we just need to use them
more wisely."

Common condiment mistakes

Most of us have established our own little food rituals over the years, so
it's possible we're being over-zealous with our sauces and unknowingly
upping our HFSS ultra- processed food (UPF) intake, purely out of habit.

"Just like all things in life, everything is okay in moderation," says
Nasir.

"If you're adding a little bit of ketchup or mayo to your chips, ok. But if
you are drowning your chips in both, this can be calorific and bad for your
health long-term."

Being unaware of the high levels of additives in some condiments,
particularly "low-fat" varieties, is also a common mistake many of us could
be making, particularly for those with gut health problems.

Ralph explains: "I've spent over 10 years working with people with gut
symptoms, including IBS and condiments come up far more often than you might
expect. Many shop-bought condiments now fall into the category of
ultra-processed foods.

"They often contain additives such as emulsifiers, stabilisers, flavour
enhancers and colourings. These ingredients help sauces last longer and look
uniform, but they don't add nutritional value."

Ralph adds: "A growing body of research suggests, certain food additives may
alter the gut microbiome and the gut lining, particularly in people with
digestive conditions.

"Studies have linked some common emulsifiers to changes in gut bacteria and
increased intestinal inflammation; findings especially relevant for people
with inflammatory bowel disease (IBD). They may also help explain symptom
flares in those with IBS."

Because condiments are often eaten daily, even small amounts of these
additives can accumulate across our diets, says Ralph.

Worst condiment culprits for your health

1. Barbecue Sauce

It's bad news for barbecue sauce in the sugar stakes, with some varieties
containing a whopping 30g per 100g.

For example, Heinz Sweet Barbecue Sauce comes in at 39g per 100g, while M&S
BBQ Sauce has 29.5g per 100g.

2. Tomato ketchup

We're sorry to say, ketchup is also a high-sugar culprit, with most leading
and supermarket-own brands consisting of 20% sugar.

But all is not lost for tomato sauce lovers. Most varieties now offer
"reduced-sugar" versions, with Waitrose's own label containing just 2g per
100g.

3. Mayonaise & creamy salad dressings

For anyone looking to limit their saturated fat intake, those generous
dollops of mayonnaise and glugs of creamy salad dressings might need to
feature a little less heavily on your menu.

Nasir says: "Mayonnaise and creamy salad dressings, such as Caesar and
Marie-Rose, tend to be very high in saturated fat and excessive amounts can
lead to long-term health conditions such as high cholesterol levels,
obesity, high blood pressure, heart disease and other comorbidities."

Hellman's Light Mayonnaise contains 2.6g saturated fat per 100g, compared to
6.1g in the original. But, as Ralph pointed out earlier, this means a higher
additive content, namely the thickening agent xanthan gum.

4. Fish sauce

Fans of Asian cooking might want to take a good look at their condiments'
salt content before they hit the wok, according to Action on Salt's Sauces
Survey.

It found that just one tablespoon of some bottles of fish sauce contains 4.5
times the daily NHS recommended salt intake (6g per day). Blue Dragon Fish
Sauce comes in at a staggering 26.7g per 100g.

5. Soy sauce

The second saltiest condiment in our cupboards is soy sauce, with even
"light" options containing an average of 18g per 100g.

"Dark" soy sauce often contains sky-high salt levels, with Amoy Dark Soy
Sauce clocking up 26.6g per 100g.

Healthiest sauces and dressings

On a positive note, Nasir and Ralph say, alternative condiment offerings can
not only reduce our HFSS intake, but they can give an added health boost
too. They recommend:

Vinegar

(Including apple cider, rice, red wine and malt varieties)

Vinegar may help support blood sugar control and digestion and balsamic
vinegar contains antioxidants. Try combining one with olive oil and herbs
for a simple, healthy vinaigrette.

Mustard

Mustard is very low in calories and sugar and contains antioxidants
which help protect against free radicals and bad bacteria. Wholegrain
mustard adds texture and flavour, with fibre from seeds.

Salsa

This is made from tomatoes, onions and peppers, which provide added
vitamins and dietary fibre.

Hot sauce or chilli paste

These contain a compound called capsaicin, which can support metabolism
and help regulate appetite (though sodium levels should be monitored).

Olive-oil-based pesto or tapenade

These are rich in good fats and can be beneficial to heart health when
used in moderation.

Chimichurri

Made with parsley, oregano, garlic, vinegar and/or olive oil, this is
packed with vitamins and immune-boosting ingredients.

Harissa paste

With its roasted peppers, garlic and spices, harissa paste has
anti-inflammatory and antioxidant properties and can support heart health.

"Don't forget to include fermented foods like kimchi and sauerkraut, which
can boost beneficial bacteria, increase gut-barrier function and reduce
inflammation," says Ralph.

"They work beautifully when stirred through rice or vegetable dishes.

"Yogurt or kefir-based condiments and dressings, such as raita with
cucumber, cumin and coriander, offer probiotic benefits and are great for
boosting our plant diversity."

Healthy condiment inspiration

Summra Nasir's top sauces for taste and health:

Pakistani mint chutney

"Paired with samosas or kebabs, this is a personal favourite. You can buy it
from most Indian shops or takeaway restaurants, but they will be higher in
salts and sugars. So my mum's homemade mint chutney is much more delicious
and healthier. It hits so many levels: it's tangy, hot, sour and fragrant.

"Whizz up mint leaves, 4 garlic cubes, 3 Birds Eye green chillies, a pinch
of salt and a squeeze of lemon and adds Greek yogurt to finish it off. It's
perfect to pair with meat or fish. So many health benefits and packed full
of antioxidants, anti-inflammatory properties and digestion support."

Encona sauce

"This hot chilli sauce from the West Indies is low in calories, sugar and
fat, but high in salt, so I use it sparingly.

"It's made primarily out of capsaicin-rich habanero and scotch bonnet
chillies, which can help improve blood circulation. You can pick this sauce
up in most supermarkets."

Healthy mayo

"Instead of mayonnaise with my chips, I make a yogurt and wholegrain mustard
dressing.

"Mix together 2 tbsp of natural Greek yogurt, 1 tbsp of mustard, 1 grated
garlic clove and a squeeze of lemon in a bowl.

"It's so delicious and much better for you than shop-bought mayonnaise."

Homemade salad dressing

"I whizz up a super-tasty salad dressing, which I leave in the fridge and
add to my salads. It's simple to make and healthier than bottled dressings.

"I use 2 tbsp of extra virgin olive oil, half a squeezed lemon, 1 tbsp Dijon
mustard, 1 tbsp honey, 1 grated garlic clove and a quarter teaspoon of salt
and crushed black pepper.

"Mix together and pop in the fridge. The creamy, sweet and tangy texture is
so moreish and the perfect combination."

Spinach and pea pesto

"My homemade pesto is perfect for keeping in the fridge for the week,
super-healthy and simply delicious. It can be versatile and you can always
try different concoctions. My go-to is spinach and pea pesto with
walnuts.

"I whizz up half a bag of spinach, 1 cup of peas, 5 garlic cloves, a handful
of walnuts, 50g grated parmesan, 2-3 tbsp extra virgin olive oil and a pinch
of salt in a blender. I then pour this over my pasta and pair it with some
roast chicken and rocket or garlic prawns.

"The great thing about pesto is that the greens and nuts can always be
substituted, providing different nutrients. You can try broccoli, kale,
hazelnuts, cashews or Brazil nuts."

Cultural condiments

One of the great pleasures of condiments, says Ralph, is how much they can
teach us about other food cultures.

"Many traditional sauces around the world evolved to support digestion,
stretch ingredients and add flavour without heavy processing.

"Good ways to explore them is to ask friends from different cultures about
the sauces they use and try them in restaurants where they're prepared in
context.

"I recommend reading books for more inspiration, such as The Condiment Book:
A Brilliantly Flavourful Guide to Food's Unsung Heroes, which celebrates how
sauces and sides can transform everyday meals. Used thoughtfully, condiments
often help people eat more vegetables and enjoy food."

Colin Howard, living in Southern England.