Sauce, barbecue
Whole food · Soups, Sauces, and Gravies
Photo: Wikipedia
A thick, glossy, and often smoky-sweet condiment that clings to ribs and chicken with a deep reddish-brown hue. Its signature sticky texture and bold flavor come from a base of tomatoes, vinegar, and sugar, creating a taste that is simultaneously tangy, sweet, and savory. Nutritionally, it is a concentrated source of carbohydrates, primarily from added sugars, with minimal protein or fat.
Calorie split: 2% protein · 95% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love it for its ability to transform simple grilled or smoked meats into a sticky, flavorful feast, embodying the communal spirit of backyard barbecues. Its perfect balance of sweet, tangy, and smoky notes makes it a universally appealing flavor enhancer.
⚠️ Watch-outs & how to enjoy it better
Its high sugar content (over 33g per 100g) can cause rapid blood-sugar spikes, and many commercial versions are high in sodium. To mitigate this, use it as a finishing glaze rather than a cooking sauce to reduce quantity, pair it with protein and fiber-rich sides like coleslaw or beans, and opt for low-sugar or homemade versions.
Key benefits
- Adds significant flavor with minimal fat.
- Contains lycopene from its tomato base.
- Enhances the palatability of lean proteins like chicken breast.
- A versatile base for marinades and glazes.
- Provides quick energy from its carbohydrate content.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The first commercially bottled barbecue sauce, 'K.C. Masterpiece,' was created in 1978 by a competition cook who used it as a secret weapon.
Full nutrition (USDA data · scales with serving)
| Water | 54.7 g |
| Energy | 172 kcal |
| Energy | 720 kj |
| Protein | 0.82 g |
| Total lipid (fat) | 0.63 g |
| Ash | 3.1 g |
| Carbohydrate, by difference | 40.8 g |
| Fiber, total dietary | 0.90 g |
| Total Sugars | 33.2 g |
| Sucrose | 2.7 g |
| Glucose | 16.4 g |
| Fructose | 14.2 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 0.35 g |
| Calcium, Ca | 33.0 mg |
| Iron, Fe | 0.64 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 20.0 mg |
| Potassium, K | 232 mg |
| Sodium, Na | 1027 mg |
| Zinc, Zn | 0.17 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.13 mg |
| Selenium, Se | 1.3 ug |
| Vitamin C, total ascorbic acid | 0.60 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.60 mg |
| Pantothenic acid | 0.16 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 2.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 2.0 ug |
| Folate, DFE | 2.0 ug |
| Choline, total | 7.1 mg |
| Betaine | 0.40 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 11.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 133 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 2.0 ug |
| Vitamin A, IU | 224 iu |
| Lycopene | 4550 ug |
| Lutein + zeaxanthin | 88.0 ug |
| Vitamin E (alpha-tocopherol) | 0.80 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.03 mg |
| Tocopherol, gamma | 0.19 mg |
| Tocopherol, delta | 0.02 mg |
| Tocotrienol, alpha | 0.13 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.04 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 15:0 | 0.00 g |
| SFA 16:0 | 0.03 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.01 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.08 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 16:1 c | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.04 g |
| MUFA 18:1 c | 0.04 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.02 g |
| MUFA 22:1 c | 0.02 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.10 g |
| PUFA 18:2 | 0.08 g |
| PUFA 18:2 n-6 c,c | 0.08 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.02 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Fatty acids, total trans-monoenoic | 0.00 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.00 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Sauce, homemade, white, medium — USDA does not publish this profile for Sauce.
| Tryptophan | 0.04 g |
| Threonine | 0.14 g |
| Isoleucine | 0.19 g |
| Leucine | 0.30 g |
| Lysine | 0.24 g |
| Methionine | 0.08 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.15 g |
| Tyrosine | 0.15 g |
| Valine | 0.20 g |
| Arginine | 0.11 g |
| Histidine | 0.08 g |
| Alanine | 0.10 g |
| Aspartic acid | 0.23 g |
| Glutamic acid | 0.64 g |
| Glycine | 0.07 g |
| Proline | 0.30 g |
| Serine | 0.17 g |
FAQ
Is barbecue sauce healthy?
It's a flavor enhancer, not a health food. Its primary nutritional contribution is sugar and sodium. It can be part of a balanced diet when used in moderation, especially if you choose lower-sugar varieties or make your own.
Can I use it as a marinade?
Yes, but with caution. The high sugar content can cause the meat to burn quickly over high heat. It's best used as a glaze during the last few minutes of cooking or in a marinade for a short period before grilling.
What's the difference between Kansas City and Carolina style?
Kansas City style is thick, sweet, and tomato-based, like the profile described. Carolina styles vary: Eastern is thin, vinegar-based with no tomato; Western (Lexington) is vinegar and tomato with spices.
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 1.72 kcal/g · 2% calories from protein · 0.9 g fiber · 33.2 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: 4.43 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.