Ketchup: the Sugar-Laden 'Candy' of the Condiment Family
20 alternatives to Ketchup that taste better and are better for you.
As a kid, I loved ketchup (or catsup) on french fries, hamburgers, and hot dogs. Readily available in just about every fast food joint, mid-level eatery, and high class bistro, this condiment has carved itself a seemingly permanent spot in our food culture.
But, did you know that most ketchup brands have 4 grams or more of sugar per serving, with a “serving size” (according to many ingredient labels) of one tablespoon?
Who eats only one tablespoon of ketchup with a burger and fries?
Let’s say, for the sake of my story here (because your personal experience matters more than statistically significant data), that the average person consumes 3-6 tablespoons of ketchup in a single sitting.
And, since there are 3 teaspoons in 1 tablespoon, that means the average person is eating 3-6 teaspoons of sugar with their meal of hamburger and fries.
Regardless of whether it is a $5 fast food burger in a paper bag or a $50 free-range organic ground sirloin patty with arugula and shiitakes, that’s a lot of sugar.
Here is another way to look at it.
These popular brands of candy have roughly the same amount of sugar as the ketchup you’re putting on your burger and fries:
Snickers (1 regular bar) – ~27g sugar (~6.75 tsp)
M&Ms (1 small bag, ~47g) – ~24g sugar (~6 tsp)
Skittles (1 fun-size pack) – ~14g sugar (~3.5 tsp)
Reese’s Peanut Butter Cups (2 cups) – ~21g sugar (~5.25 tsp)
Twix (1 standard pack, 2 bars) – ~24g sugar (~6 tsp)
Hershey’s Milk Chocolate Bar (1 regular bar) – ~24g sugar (~6 tsp)
Gummy Bears (Haribo, ~17 pieces) – ~24g sugar (~6 tsp)
Starburst (4 pieces) – ~16g sugar (~4 tsp)
Kit Kat (1 standard 4-finger bar) – ~22g sugar (~5.5 tsp)
Tootsie Roll (6 small pieces) – ~18g sugar (~4.5 tsp)
What?!?
So let’s cut to the chase.
We all know that sugar is bad for us, in some way or another.
So why is there so much of it in ketchup?
Because sugar is addictive.
Food producers want you to eat more of it so that you will buy more of their product.
When my husband and I changed our mindset about food and made several changes to get control of our health and wellness, the first thing that we did was to cut out most of the foods that have added sugar. And - trust me - this is really hard to do because…
Food producers are adding sugar to everything from salad dressing to bacon, and everything in between.
They just want you to eat more of their products.
You can read more about our story here.
So what can you do about it?
That’s what my whole Substack is about.
My goal is to help you live The Goo-Free Lifestyle by learning more about what’s in the food that you are buying and eating, so that you can get control of hunger and weight, reduce those awful cravings, and feel better.
In the meantime, the solution to this ketchup condiment conundrum* is to find better options that have no sugar added.
* I suppose my alliteration would have been more effective with the word ‘catsup’.
20 alternatives to ketchup that have no sugar added
This list may not satisfy your unique flavor or meal preferences, but it will hopefully jump-start your journey to start removing sugar-laden ketchup from your meals.
15 creative alternatives to ketchup
For those of you who are not into “spicy” food or prefer to taste your burger without the burn…
Mustard – Classic and tangy, from yellow to Dijon, with zero sugar.
Mayonnaise – Creamy and rich, adding moisture without sweetness.
Relish – Pickle-based, tangy, and slightly sweet if made from naturally sweet vegetables. Make sure to read the label, because most pickles have food coloring!
BBQ Sauce (unsweetened) – Smoky and tangy, but be sure to find one with no added sugars.
Tomato Jam (no sugar added) – A slightly sweet, tangy alternative made with tomatoes and vinegar.
Sundried Tomato Spread – Rich, umami-packed, and slightly tangy without sugar.
Aioli (Garlic or Herb) – A flavorful mayo-based alternative with extra depth.
Hummus – Creamy, nutty, and mild, perfect for a smooth burger topping.
Beet Ketchup – A natural, slightly sweet, earthy alternative with no refined sugar.
Caramelized Onion Spread – Deeply savory with natural sweetness from slow-cooked onions.
Creamy Avocado or Guacamole – A mild, rich topping packed with healthy fats.
Greek Yogurt with Herbs – Tangy and creamy, similar to tzatziki but without cucumber.
Miso Butter or Miso Spread – Salty, umami-packed, and naturally sugar-free.
Pesto (no sugar added) – A basil, garlic, and olive oil blend that adds fresh, herby flavor.
Tzatziki (Greek Cucumber Yogurt Sauce) – Cool, creamy, and refreshing with a hint of garlic.
These options are flavorful while avoiding added sugar or too much heat.
🔥 And, if you like it HOT 🔥
Personally, I like a bit of heat on my burger and fries.
These spicy and flavorful options have no added sugar, will wake up your taste buds, and might even make you sweat!
Cholula – A balanced, slightly smoky hot sauce with mild heat and a vinegar kick.
(this one is my #1 favorite!)Sriracha (no sugar added version) – A garlicky, tangy chili sauce with moderate heat.
Harissa – A North African chili paste with deep, smoky spice and a touch of citrus.
Chipotle Mayo – A creamy blend of mayonnaise and chipotle peppers for a smoky, mild heat.
Spicy Mustard – Classic mustard with horseradish or chili for an extra kick.
Whether you like it hot or not, the bottom line is to read the labels.
And watch out for added sugars or sugar substitutes like High Fructose Corn Syrup, Maltodextrin, and Dextrose.
If you’re not sure about a specific ingredient and want to learn more about whether it qualifies as Goo, leave a comment or reach out and ask me!
And if you enjoyed reading this story, but aren’t ready to subscribe, you can:
Have you always been mindful of hidden sugar in food, or was there a moment that made you start paying attention? I really liked this one on your newsletter—especially the breakdown of how much sugar is in a simple meal. It’s eye-opening and makes me rethink certain food choices. Looking forward to more insights from you!