Category
Sauces & dressings
Condiments and dressings, from mayonnaise and mustard to Worcestershire sauce.
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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 safeBalsamic vinegarBalsamic 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.Generally safeBarbecue 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 moderationHoisin 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 moderationKetchupKetchup 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 moderationMayonnaiseMayonnaise is oil emulsified with egg yolk, and it is safe as long as the eggs were handled properly. It is not vegan, it is very high in fat, and most commercial jars carry a small amount of added sugar that is worth noticing.Use in moderationMustardMustard is ground mustard seed with vinegar and salt, and it is one of the cleanest condiments on a label. It is vegan and kosher, but wheat flour or wine in some recipes is what decides the gluten-free and halal answers.Generally safeRanch dressingRanch dressing is buttermilk, egg and oil with herbs, and it is safe. Two tablespoons carry about 130 calories and 270 milligrams of sodium, it is not vegan, and the milk in most tubs makes it dairy, so the label is worth reading.Use in moderationSalsaSalsa is chopped tomato, onion, chilli and salt, and it is one of the cleanest condiments you can buy. It is vegan, gluten-free and very low in calories, but a jar is salty, so a quarter-cup serving is worth watching.Generally safeSrirachaSriracha is a smooth, sweet chili sauce that is safe and suits a vegan or gluten-free diet, with nothing ruled out as long as you watch the sugar and salt. A teaspoon is plenty, and read the label if you avoid garlic or sulfites.Use in moderationTeriyaki sauceTeriyaki is a sweet, salty glaze that is safe to eat, but a tablespoon brings about 4 grams of sugar and plenty of salt, and most brands are built on wheat-containing soy sauce. Tamari fixes the gluten, and the sugar still needs watching.Use in moderationVinaigretteVinaigrette is oil and vinegar whisked together, and it is about as close to an unprocessed food as a dressing gets. It is vegan, gluten-free and keto-friendly, but almost all the calories are in the oil, so a tablespoon is around 70.Generally safeWorcestershire sauceWorcestershire sauce is a fermented condiment made with anchovies in the traditional recipe, which rules it out of a vegan or kosher diet and makes the halal answer depend on the bottle. It is also sweet, because molasses is a core part of it.Use in moderation