BBQ sauce is honestly the best mode to add a piffling zest to any dish. That'due south why there are so many different styles that have get universally honey (hello, Korean BBQ!). Whether you lot're used to sauces that are heavier on the vinegar, or y'all find yourself leaning more than toward lycopersicon esculentum-based sauces, there are some truly delicious options gracing grocery store shelves these days.
The only trouble: All that flavor often comes with a boatload of unwanted ingredients. "You'll find many charcoal-broil sauces out there that contain meaning amounts of added sugar," says New York Urban center-based plant-forward nutritionist Amy Gorin, RDN. "Some sauces fifty-fifty list information technology as the first ingredient." Some other issue: "Barbecue sauces can also contain significant amounts of sodium," Gorin says.
The good news, though, is that a growing number of better-for-you BBQ sauces are popping up in the additive aisle.
Thanks to these new-and-improved options, "you can actually get nutrition from charcoal-broil sauce," Gorin says. "Many contain tomato plant puree, which offers the antioxidant lycopene. Others, meanwhile, are made with spices such as turmeric, which offers anti-inflammatory benefits."Before putting a bottle in your cart, Gorin recommends scoping out the sugar and sodium content. "Choose one that doesn't accept sugar as a first ingredient," she says. The sweet stuff can appear as direct saccharide, dark-brown sugar, loftier-fructose corn syrup, honey, molasses, and maple syrup, among other sneaky disguises.
Ideally, a serving of sauce volition come with less than 8 grams of sugar. (Sadly, your honey Sugariness Baby Ray's packs twice that.) When it comes to sodium, "endeavour to choose one that contains less than 10 percentage of the daily value of sodium (230 milligrams) per serving," she suggests.
A few other no-gos to avoid: bogus sweeteners and caramel coloring, adds New York City-based nutritionist Michal Hertz, RD.
The adjacent time you're craving something sweet-spicy, grab ane of these nutritionist-approved bottles of healthier BBQ sauce.
1Fody "Feelin' Saucy" Barbecue Sauce
Whether or not yous're on a low-FODMAP diet, Gorin likes this onion- and gluten-gratuitous sauce for anyone who gets frequent heartburn or doesn't desire also much spice.
Though a little higher in sugar than some, its first ingredients are crushed tomatoes and cider vinegar, which ways you still score enough of nutrition.
Per serving: 35 calories, 0 one thousand fat (0 g saturated), nine m carbs, 8 g sugar, 95 mg sodium, 0 g fiber
twoMango Jalapeno BBQ Sauce
Looking for something different? Gorin loves that this spicy sauce gets its sweetness from mango and its oestrus from fresh jalapeño. It'due south also gluten-complimentary, added sugar-free, and Whole30-approved!
Per serving: xxx calories, 0 g fat (0 g saturated), half dozen k carbs, five g sugar, 190 mg sodium, <1 g cobweb, <ane g protein
3Good Food For Good Organic Classic BBQ Sauce
This simple barbecue sauce gets tons of flavor from tomato paste, sweetness from dates, and the perfect balance of spice from onion powder, mustard, and garlic powder.
Oh, it also happens to be organic and Whole30-compliant, Gorin says.
Per serving: 20 calories, 0 grand fatty (0 g saturated), v g carbs, 3 g sugar, 130 mg sodium, 1 g cobweb, 0 1000 protein
ivStubb's Original BBQ Sauce
If you're looking for a tried-and-truthful BBQ option that'south fairly low in sugar (four grams), go for Stubb's. Clearly a crowd favorite, this vinegary sauce is widely available (and affordable!).
Only con? "It does include some corn syrup in its ingredients list, although information technology is the 2d-to-last ingredient, so it is likely very minimal and doesn't have great bear on on its health profile," Hertz says.
Per serving: 25 calories, 0 1000 fat (0 g saturated), vi m carbs, 4 g sugar, 240 mg sodium, 1 g fiber, 0 chiliad protein
5Cardinal Kitchen Archetype BBQ Sauce
"For BBQ sauces, we want ingredients similar tomato paste and/or crushed tomatoes, mustard, vinegar, spices, etc.," explains Abby 1000. Cannon, RD, a nutritionist in New York Metropolis.
If any choice fits Cannon'southward nib, it's this simple, unsweetened, vinegar-based production from Cardinal Kitchen. It lists water, crushed tomatoes, balsamic vinegar, and ACV as the first four ingredients.
Per serving: 15 calories, 0 k fat (0 one thousand saturated), 3 grand carbs, 2 k sugar, 160 mg sodium, <one k cobweb, 0 g protein
6Traina Sun Dried Apricot Barbecue Sauce
Thanks to ingredients that you tin can pronounce and place (including tomato paste, vinegar, brown saccharide, and apricot puree), this bold and tangy number works great as a marinade or on burgers.
Pro? No corn syrup in this blend. Con? The brown saccharide and apricot pureedoes hateful added sugar, making this sauce the highest in saccharide content on this list. And then, spotter your serving size and steer clear of other sugariness BBQ staples—hello, cherry-red cobbler—in order to avoid consuming too much sugar for the day.
Per serving: 60 calories, 0 g fat (0 g saturated), 16 k carbs, 12 m sugar, 120 mg sodium, one g fiber, 1 grand poly peptide
7True Made Foods Pitmaster Lower Sugar BBQ Sauce
While this 1's at the college end of the desirable sugar range, its other ingredients—butternut squash, carrots, and spinach—make it a total winner, says Cannon, who calls it "particularly delicious."
Bonus: It's too packed with potassium.
Per serving: 35 calories, 0 grand fat (0 grand saturated), 9 m carbs, vii g carbohydrate, 260 mg sodium, <i chiliad cobweb, 1 one thousand protein
8Tessemae's Matty's Organic BBQ Sauce
On this organic condiment'south resumé: soy-free, dairy-free, gluten-free, vegan, and zip added sugars. Woah.
It's sweetened with dates, which are packed with cobweb, potassium, magnesium, copper, and vitamin B6. "They're also loftier in flavonoids, powerful antioxidants that have been studied to potentially reduce the risk of diabetes," Hertz says.
That's a super-charged sauce you can feel skillful almost drowning your pulled pork in.
Per serving: fifteen calories, 0 g fat (0 g saturated), 3 g carbs, 2 g sugar, 190 mg sodium, 0 g fiber, 0 one thousand protein
nineBachan's Original Japanese Barbecue Sauce
This family-created Japanese teriyaki-ish barbecue sauce gets its name from the Japanese slang word for grandmother, "bachan."
Derived from a generations-long recipe, this sauce is made without preservatives, additives, or flavorings, and it'due south bottled upwards in BPA-free packaging. Plus, the ingredients don't have detective work to decipher: tomato paste, cane carbohydrate, toasted sesame oil, fresh green onion, garlic, and ginger to name a few.
Per serving: 35 calories, 0 g fat (0 one thousand saturated), eight one thousand carbs, 7 m saccharide, 520 mg sodium, 0 g fiber, 0 g protein
10Omsom Lemongrass BBQ Cooking Sauce
Founded by two sisters, Vanessa and Kim Pham, Omsom was created with the intention of bringing "proud, loud Asian flavors" to households everywhere.
To use this lemongrass BBQ sauce, you only tear open up the packet and pour it over anything from pork to tofu to shrimp for an easy dinner at home.
Per serving: 80 calories, five g fat (<i g saturated), eight grand carbs, vi 1000 sugar, 630 mg sodium, 0 thousand fiber, 1 g protein
11Jones Bar-B-Q Sweet & Tangy BBQ Sauce
Like Omsom, the Jones Bar-B-Q sauce came into fruition when sisters Mary and Deborah took over their family's Kansas Metropolis barbecue joint and decided to bottle their beloved "cloak-and-dagger sauce."
Dark-brown saccharide, molasses, spices, and tomato paste are composite together to create this delicious sauce. Skillful news? Information technology's low on the sodium scale. Not so great news? The saccharide total in this BBQ sauce is more than than double Gorin'due south recommended 8 grams, then yous'll want to watch your intake for the residual of the day.
Per serving: 70 calories, 0 g fatty (0 1000 saturated), 18 g carbs, 17 grand sugar, 290 mg sodium, 1 thou fiber, 0 g poly peptide
12Primal Kitchen's Aureate BBQ Sauce
This funky Key Kitchen sauce is clogged of organic, whole-food ingredients like crushed tomatoes, mustard, and ACV.
What really makes this sweet-and-tangy option stand out amidst the rest, though: spices like mustard seed, turmeric, and paprika. They provide tons of added flavor, and so a little sauce goes a long way.
Per serving: fifteen calories, 0 g fat (0 g saturated), 2 g carbs, 1 g sugar, 300 mg sodium, 0 g cobweb, <one g poly peptide
13Sky Valley Korean BBQ Sauce
No definitive list of the top BBQ sauces would be complete without a Korean-inspired number.
Notes of garlic and ginger warm up this gluten-free sauce'south savory heat.
Though information technology's higher in sodium than well-nigh, information technology's made with organic ingredients and a totally worthwhile selection when you lot're peckish something unique.
Per serving: 45 calories, 0 g fat (0 thousand saturated), 10 g carbs, 8 g sugar, 630 mg sodium, 0 thou fiber, 1 g poly peptide
14Lillie's Q Ivory Barbecue Sauce
Yous won't notice high fructose corn syrup, preservatives, or MSG in this keto-friendly BBQ sauce. Another surprise? The alloy is white, the result of it beingness dubbed a mayonnaise-based sauce (with a pinch of cayenne pepper, of class).
Another perk is the easy-to-recognize ingredients, including cider vinegar, filtered water, and dearest. Slather it on for a twist on run-of-the-mill BBQ sauces, just have note of the calories and fat: considering the sauce is more like mayo, the numbers in these categories are on the higher stop when compared to other sauces on this list.
Per serving: 150 calories, 16 g fat (2.5 g saturated), 1 grand carbs, 0 g sugar, 170 mg sodium, 0 m fiber, 1 g protein
Elizabeth BacharachElizabeth Bacharach is the Banana Editor at Women's Health where she writes and edits content well-nigh mental and concrete health, nutrient and diet, sexual wellness, and lifestyle trends across WomensHealthMag.com and the print mag.
Christine ByrneChristine Byrne, MPH, RD, LDN, is a registered dietitian and the owner of Christine Byrne Nutrition, a individual exercise serving clients in Raleigh, NC, and virtually beyond the country.
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