Sauce, worcestershire
Whole food · Soups, Sauces, and Gravies
Photo: Wikipedia
Worcestershire sauce is a potent, fermented liquid condiment with a complex, umami-rich flavor profile that is simultaneously savory, sweet, and tangy. Its thin, watery texture belies its intense depth, derived from a base of malt vinegar, molasses, and fermented anchovies. Nutritionally, it is a low-calorie flavor enhancer, contributing primarily carbohydrates (19.17g per 100g) from its sugar and vinegar content.
Calorie split: 0% protein · 100% carbs · 0% fat
↓ Full nutrition💚 Why it's loved
People love it for its unique ability to add a 'something's missing' savory depth to food, acting as a secret weapon in marinades, stews, and Bloody Mary cocktails. Its cultural legacy as a British pantry staple and its role in iconic dishes like Welsh rarebit and Caesar salad dressing cement its beloved status.
⚠️ Watch-outs & how to enjoy it better
Its high sugar content (10.03g per 100g) can contribute to blood sugar spikes if used liberally, and it contains fermented anchovies, making it unsuitable for vegans and those with fish allergies. To counteract sugar impact, use it sparingly as a flavor accent rather than a main sauce, and always pair it with protein or fat-rich foods (like a steak or cheese) to slow sugar absorption.
Key benefits
- Adds deep umami and savory complexity to dishes
- Very low in calories (77 kcal per 100g)
- Fat-free and protein-free
- A little goes a long way due to its potent flavor
- Enhances the taste of simple ingredients like grilled meats and soups
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The original recipe was inspired by a Bengali recipe for a similar spiced vinegar brought back to England by a returning officer from India, but the first batch was left to mature in the cellars of a Worcester pharmacy for two years before being sold.
Full nutrition (USDA data · scales with serving)
| Water | 78.5 g |
| Energy | 77.0 kcal |
| Energy | 321 kj |
| Protein | 0.00 g |
| Total lipid (fat) | 0.00 g |
| Ash | 2.3 g |
| Carbohydrate, by difference | 19.2 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 10.0 g |
| Calcium, Ca | 107 mg |
| Iron, Fe | 5.3 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 60.0 mg |
| Potassium, K | 800 mg |
| Sodium, Na | 1300 mg |
| Zinc, Zn | 0.19 mg |
| Copper, Cu | 0.20 mg |
| Selenium, Se | 0.50 ug |
| Vitamin C, total ascorbic acid | 13.0 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.13 mg |
| Niacin | 0.70 mg |
| Vitamin B-6 | 0.00 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 2.7 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 5.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 43.0 ug |
| Carotene, alpha | 1.0 ug |
| Cryptoxanthin, beta | 3.0 ug |
| Vitamin A, IU | 79.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 48.0 ug |
| Vitamin E (alpha-tocopherol) | 0.08 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.00 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 | 0.00 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.00 g |
| PUFA 18:2 | 0.00 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 |
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 Worcestershire sauce vegan?
No, traditional Worcestershire sauce contains fermented anchovies (a fish). However, several brands now produce vegan versions using seaweed or mushrooms for umami.
Why is it so hard to pronounce?
The name comes from Worcester, the city in England where it was first produced. The local pronunciation is 'Wooster-shur,' which is the commonly accepted way to say it.
What can I use as a substitute?
For a similar umami-sweet-tangy profile, you can use a combination of soy sauce, a splash of balsamic vinegar, and a pinch of sugar, or try liquid aminos with a dash of vinegar.
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 0.77 kcal/g · 0% calories from protein · 0.0 g fiber · 10.0 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: 1.63 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.