Balsamic vinegar

No E-numberSauces & dressingsOrigin: Plant

Get a personal answer

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Every diet

VeganYes

Gluten-freeYes

HalalYes

KosherYes

KetoYes

A tablespoon has about 3 grams of carbohydrate, most of it sugar.

Low-FODMAPDepends

A tablespoon is low FODMAP, a drizzle over a salad is not because of the fructose.

The short answer

Balsamic vinegar is an aged grape vinegar with no E-number, and it is safe and fits every diet except low-FODMAP in larger amounts. It is one of the few vinegars carrying real sugar, so measure a tablespoon rather than pouring.

91/100

Generally safe

Fine for most people at normal amounts.

E-numberNone

Comes fromPlant

What it doesSauces & dressings

Glycemic index—

Daily limitNot set

Also calledBalsamic vinegar, Balsamic

Rules by country

🇺🇸 US FDANot evaluated as an additive

🇪🇺 European UnionNot evaluated as an additive

🇨🇦 Health CanadaNot evaluated as an additive

CaliforniaNo extra rules

Balsamic vinegar is a food and carries no E-number, so it sits outside the additive system. It is sold under the general rules for vinegars, and in the EU the name balsamic vinegar of Modena is protected, so only vinegar produced in Modena under that scheme can carry it. The label states the acidity rather than an additive number.

Daily limit: Experts haven’t set a number because normal food amounts are far below any level of concern.

What is it?

Traditional balsamic is made from grape must aged for at least twelve years in a set of wooden barrels, which is why it is thick, dark and syrupy and why a bottle costs what it does. The balsamic sold in supermarkets is made differently and much faster, by cooking grape juice with wine vinegar, and it is thinner, sharper and cheaper. Either way it is a vinegar of about 5 to 6 percent acidity, and a tablespoon of the everyday bottle brings roughly 3 grams of carbohydrate, nearly all of it sugar.

Where it comes from: Balsamic vinegar starts as grape must, the juice of freshly pressed grapes, which is fermented and then aged in wooden barrels for years. The Italian and the American versions follow quite different routes from the same fruit, and both keep some of the grape sugar.

Why it’s in food

Finishing salads and grilled meat
Drizzling over pasta and risotto
Building a glaze for reductions
Marinating vegetables and chicken
Sharpening a sweet sauce

Often found in

Caprese saladBeef carpaccioGrilled vegetablesRisottoPanna cottaBread and olive oil

Also listed as: Balsamic vinegar, Balsamic, Balsamic vinegar of Modena, Traditional balsamic vinegar

Health & gut impact

Sugar in a tablespoonUnder study

Grape must is where the sugar comes from, and it survives into the bottle. An everyday supermarket balsamic carries about 3 grams of carbohydrate in a tablespoon, nearly all of it sugar, while a traditional aged balsamic has several times as much.

USDA FoodData Central, balsamic vinegar

FODMAP and portion sizeUnder study

A tablespoon is low FODMAP, but the fructose in the grape sugar starts to count at a larger drizzle, which is the amount a salad dressing or a plate of pasta usually gets. People whose IBS is triggered by fructose should measure rather than pour.

NHS, irritable bowel syndrome

Acidity and teethUnder study

At 5 to 6 percent acetic acid, balsamic is sharp enough to wear enamel down over time, and the sugar makes it stick to the teeth. Drinking it straight rather than using it on food is what turns a condiment into a problem.

NHS, tooth decay

What can I use instead?

Apple cider vinegar

Ratio: Use the same amount and add a teaspoon of honey

Best for: A sharper, less sweet finish

Malt vinegar

Ratio: Use the same amount

Best for: Dark colour with less sugar

Red wine vinegar

Ratio: Use the same amount

Best for: A brighter acidity on a salad

More sauces & dressings:

Apple cider vinegarApple cider vinegar is a fermented apple product with no E-number, and one of the safest things on a label, so it fits every diet. It seasons and preserves rather than nourishes, so reach for it when you want acid without more salt or sugar.Generally safe Barbecue sauceBarbecue sauce is a sweet, salty tomato sauce with molasses in it. It is safe, but a tablespoon carries 4 to 9 grams of sugar and 105 to 260 milligrams of sodium, which makes it one to skip on a low-sugar or low-salt list.Use in moderation Hoisin sauceHoisin is a thick, sweet Chinese barbecue sauce, safe to eat but heavy on sugar and salt, and unsuitable for keto and for strict gluten-free or low-FODMAP diets. For the flavor without the jar, mix soy sauce with a little honey and star anise.Use in moderation KetchupKetchup is tomato, vinegar, sugar and salt, and it is safe, vegan and gluten-free. The catch is that a tablespoon carries about 4 grams of sugar and roughly 160 milligrams of sodium, so a bottle that gets used daily is worth measuring.Use in moderation

Common questions

Is balsamic vinegar healthy?

It is a condiment with sugar in it, not a health food. A tablespoon of the everyday bottle is around 3 grams of carbohydrate, and the traditional aged version has several times more. Used as a finish on food, it is fine.

What is the difference between balsamic vinegar and traditional balsamic?

Traditional balsamic is grape must aged for at least twelve years in barrels, which makes it thick, dark and expensive. The supermarket balsamic is made by cooking grape juice with wine vinegar, so it is thinner, sharper and cheaper, and it is the one most people buy.

Is balsamic vinegar the same as wine vinegar?

No, though both start from grapes. Wine vinegar is fermented grape wine turned sour, and it is thin and sharp. Balsamic keeps some of the grape sugar and colour, which is what makes it sweet and dark.

Does balsamic vinegar need to be refrigerated?

No. The acidity keeps it stable, and a bottle of supermarket balsamic sits happily in the cupboard for months. Traditional balsamic is sold at room temperature too, and refrigeration only dulls the aroma.

Is Balsamic vinegar safe?

Generally safe (91/100). Balsamic vinegar is a food and carries no E-number, so it sits outside the additive system. It is sold under the general rules for vinegars, and in the EU the name balsamic vinegar of Modena is protected, so only vinegar produced in Modena under that scheme can carry it. The label states the acidity rather than an additive number.

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Scientific sources & regulatory citations

USDA FoodData Central, balsamic vinegar
NHS, irritable bowel syndrome
NHS, tooth decay