Ketchup, reduced sodium
Common food
Photo: Wikipedia
Reduced-sodium ketchup is a tangy, sweet tomato condiment with a smooth, thick texture, designed to offer the classic flavor with significantly less salt. It retains the vibrant red color and characteristic sweet-tart profile of traditional ketchup. With 27.4g of carbohydrates and 21.27g of sugar per 100g, it's a concentrated source of simple sugars despite the lower sodium content.
Calorie split: 4% protein · 96% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People love it for its perfect balance of sweet and tangy flavors that instantly elevates simple foods like fries, burgers, and eggs. Its thick, smooth consistency and versatility make it a beloved, almost nostalgic, staple in many households.
⚠️ Watch-outs & how to enjoy it better
Despite the reduced sodium, it remains high in added sugars (21.27g per 100g), which can contribute to blood sugar spikes if consumed in large quantities. To counteract this, practice portion control (a tablespoon or two) and pair it with protein-rich foods like grilled chicken or fiber-rich vegetables to slow sugar absorption.
Key benefits
- Lower sodium content supports heart health and blood pressure management.
- Provides a concentrated source of lycopene, a powerful antioxidant from tomatoes.
- Adds significant flavor to meals without adding fat.
- Offers a familiar, comforting taste for those reducing salt intake.
- Can be used in cooking to add depth and acidity to sauces and marinades.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'ketchup' likely originates from the Hokkien Chinese term 'kê-tsiap,' a fermented fish sauce, though the modern tomato-based version was developed in the United States in the 19th century.
Full nutrition (USDA data · scales with serving)
| Water | 68.5 g |
| Energy | 101 kcal |
| Protein | 1.0 g |
| Total lipid (fat) | 0.10 g |
| Carbohydrate, by difference | 27.4 g |
| Fiber, total dietary | 0.30 g |
| Total Sugars | 21.3 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 0.35 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 26.0 mg |
| Potassium, K | 281 mg |
| Sodium, Na | 20.0 mg |
| Zinc, Zn | 0.17 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 0.70 ug |
| Vitamin C, total ascorbic acid | 4.1 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.17 mg |
| Niacin | 1.4 mg |
| Vitamin B-6 | 0.16 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 12.5 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 26.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 316 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 12062 ug |
| Lutein + zeaxanthin | 161 ug |
| Vitamin E (alpha-tocopherol) | 1.5 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.01 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.01 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.04 g |
| PUFA 18:2 | 0.04 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
Is reduced-sodium ketchup healthier than regular ketchup?
It is generally considered a better choice for those monitoring sodium intake, as it contains about 25-50% less sodium. However, it still has a high sugar content, so it should be consumed in moderation as part of a balanced diet.
Can I use reduced-sodium ketchup in cooking and baking?
Yes, it works well in sauces, marinades, meatloaf, and baked beans. Its flavor profile is very similar to regular ketchup, so it can often be used as a direct substitute in recipes.
How does the taste of reduced-sodium ketchup compare to regular ketchup?
Most people find the taste very similar, though some may detect a slightly less salty or more tomato-forward flavor. The sweetness and tanginess are usually comparable.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.01 kcal/g · 4% calories from protein · 0.3 g fiber · 21.3 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.07 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.