Low Calorie Sauces to Help You Meet Your Goals

Jun 24, 2022

When you are working on a weight loss goal you want to make sure every calorie counts toward fueling your body with a high nutrient, high protein balanced diet! So, you do don’t want to waste a lot of those calories on high calorie sauces and dips. It is easy to eat and extra 100-200 calories a meal with some dressings and condiments! I’d rather have those calories in real food! So here is a list of low-calorie condiments to add flavor and spice to your meals with adding excess calories!


1) Cholula

Cholula is a blend of arbol & piquin peppers with spices.

There are a few options like Cholula. It has a Mexican spicy vinegar taste and it’s great on eggs, tacos or to add more spice to chili.

1 tsp has 0 calories, 0 fat, 0 carbs, 0 protein, but it does have 110 mg of sodium!


2) Sriracha

Sriracha is a low calorie sauce, generally made from Chile’s and vinegar. 

I like using this to add some spice to Asian dishes like stir fry. I also like to make a spicy dressing for salads. You can even add to tuna with a little mayo or Greek yogurt. 

1 tsp has 0 calories, 0 fat, 1 g carbs, 0 protein, and 70 mg of sodium.


3) Mild Taco Bell Taco Sauce

If you prefer a milder ‘hot sauce’, this one with the Taco Bell brand is delicious. 

The Mild Taco Bell sauce has 0 calories, 0 g protein, 0 g carbs, 0 g fat and only 25 mg sodium!


 4) Red Hot Sauce (My Personal Favorite!)

Although there are many varieties of red hot sauce, most contain chili or cayenne peppers, vinegar, and salt.

Hot sauce is a great way to add a kick of flavor without many calories. One teaspoon (5 ml) of red hot sauce has only 6 calories. Plus, capsaicin — a compound in chili peppers — has anti-inflammatory properties and may support weight loss Hot sauce is easy to add to many dishes including scrambled eggs, stir-fries, or barbecue recipes.


5) Balsamic Vinegar

Balsamic vinegar is made from unfermented grape juice. 

You use balsamic vinegar by itself to save calories. But you could also add oil and herbs t the vinegar. I like to use it as a salad dressing, or pasta salad and even marinade for chicken. 

1 tsp has 15 calories, 0 fat, 3 g carbs, 0 protein, and 0 mg sodium.


6) Mustard

Mustard is a zero calorie condiment made from vinegar and mustard seeds.

There are so many varieties of mustard. I like using different types of mustard on sandwiches to spice it up. You can make a low calorie dressing with mustard, lemon juice and a little oil. 

1 tsp of classic mustard has 0 calories, 0 fat, 0 g carbs, 0 protein, and 55 mg sodium


7) Yogurt Ranch Dressing 

Bolthouse Yogurt dressings are hands down, the best tasting low calorie dressings at the store.

This is a great low calorie ranch, you don’t have to give up ranch dressing. 

2 tablespoons has 45 calories, 3 g fat, 3 g carbs, 1 g protein, and 230 mg sodium


8) Sugar Free/Fat Free Poppyseed Dressing

Another low calorie dressing line, Skinny Girl! For those that love sweet poppyseed dressing this is a sugar free option (it’s sweetened with sucralose). This goes well with chicken salad or use as a dressing on salads. 

2 tablespoons has 10 calories, 0 fat, 3 g carbs, 0 protein, and 210 mg of sodium.


9) Green Goddess Dressing

Another delicious, low calorie dressing is the Green Goddess salad dressing from Trader Joe’s.

The Avocado dressing from Trader Joe’s is full of fresh herbs and goes great on a salad, wrap or even just to top a protein veggie bowl. 

2 tablespoons has 20 calories, 2 g fat, 1 g carbs, 0 protein, and only 95 mg sodium.


10) Tzatziki

Tzatizki is a dip or sauce made from Greek yogurt, cucumber, dill, and vinegar. (source)

Tzatziki is delicious on wraps. It also goes well with meat and a dip for veggies.

2 tablespoons has 60 calories, 4.5 g fat, 2 g carbs, 1 g protein, and 200 mg sodium


11) Low Sodium Soy Sauce

After the fermentation of the soy sauce, it removes approximately 40% of the salt from it, thereby making it low sodium. But even after having less sodium, the flavor and quality characteristics of the sauce remain the same.


12) Low Calorie Spaghetti Sauce

And finally, spaghetti sauce. For a tomato based sauce, you’d think the calories wouldn’t be that high. But a lot of spaghetti sauce is drowning in sugar. 

My top pick for low calorie spaghetti sauce is Hunt’s No added sugar. It’s only 25 calories for 1/2 cup, but it has 610 mg of sodium!


13) Salsa

Salsa can be a great low-calorie condiment to add to your diet. Two tablespoons (30 ml) of salsa have only 10 calories.

You can use salsa to spice up recipes like tacos, fajitas, or scrambled eggs. It’s also a healthy alternative to higher calorie salad dressings.

In fact, replacing 2 tablespoons (30 ml) of regular ranch dressing with the same serving size of salsa saves you 119 calories. Just make sure to choose a salsa that is low in sodium and contains no added sugar for the most health benefits.

14)  Lemon juice

Lemon juice is a versatile and healthy condiment you can use every day.

Like most citrus fruits, lemon juice is rich in vitamin C, with the juice of 1 lemon providing 25% of the RDI for this vitamin. Vitamin C is a powerful antioxidant that benefits your skin, immune system, and heart health. The vitamin C in lemon juice also enhances the absorption of iron from plant-based foods, which may be helpful for people who need more iron in their diet

Lemon juice makes a great addition to seafood, salad dressings, and vegetable dishes.

15) Low Calorie Italian Salad Dressing

There are an endless number of different low calorie salad dressing options available, so check your local grocery store to see what’s available. A good bet is the “Calorie Wise” line from Kraft, with my personal favorite being their vinaigrette-style “Fat Free Italian Dressing” at just 5 calories per tablespoon. 1 tbsp: 5 cal, 0p/1c/0f, 180mg sodium






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