Experts weigh in on the age-old debate between ketchup and mustard.

Which condiment, ketchup or mustard, is healthier for burgers, hot dogs, French fries, and other foods?

According to Avery Zenker, a registered dietitian at Everflex Fitness in Canada, ketchup and mustard are two of the most widely used condiments globally and can be added to various meals and dishes.

"The nutritional values of ketchup and mustard can differ greatly due to the variations in ingredients and proportions used."

Although ketchup and mustard have different nutritional values, it's important to keep in mind some general information about these widely used condiments when choosing to use them.

Nutrition profile of ketchup

Tina Marinaccio, a registered dietitian and owner of Health Dynamics LLC in New Jersey, stated that classic ketchup contains tomato, vinegar, corn syrup, salt, and spices. She also mentioned that some brands enhance their ketchup with additional seasonings such as Sriracha, jalapeños, and cayenne.

A registered dietitian from First Step Nutrition, Jennifer House, stated that one tablespoon of ketchup has 19 calories, around four grams of sugar, and 150 mg of sodium.

She stated that the main ingredient is tomatoes, followed by vinegar, sugar, salt, herbs and spices.

House stated that ketchup is "pure sugar," but sugar is actually the third ingredient in the condiment.

Typically, ingredients are listed in descending order by weight or volume, with the first ingredient listed having the least amount.

"Ketchup, although higher in sugar and salt than other condiments, provides nutritional benefits, including being a rich source of lycopene, an antioxidant that protects against prostate cancer, according to House, a Canadian resident."

Ketchup can be used as a "masking food" for picky eaters in the "Food Chaining" concept, where a familiar food like ketchup is used to introduce new foods, according to House.

House stated that although ketchup is not classified as a vegetable in some school lunch programs, it is not as unhealthy as it is commonly perceived.

Many ketchup brands contain high levels of added sugars and sodium, which dietitians often view as less optimistic.

According to the American Heart Association, women should consume no more than 25 grams of added sugars daily, while men should limit their intake to 36 grams.

"If used generously, four grams of sugar in a tablespoon of ketchup can quickly accumulate."

If you want to reduce your sodium intake, Zenker suggests looking for ketchup brands with lower sodium levels.

High fructose corn syrup is typically used to provide four grams of sugar, equivalent to one teaspoon, according to Marinaccio.

Using small amounts of ketchup as a seasoning won't harm your health objectives, she stated.

If you use your fries to scoop up ketchup, the sugar content can add up, she pointed out.

She stated that she has collaborated with families who, in an attempt to increase their children's vegetable consumption, allowed them to apply ketchup in large quantities, resulting in an astonishing 16 teaspoons per cup.

Marinaccio advised skipping high fructose corn syrup and opting for ketchup with natural sweeteners like real sugar, just like Zenker did.

She also said to pass on products that have artificial sweeteners like sucralose.

Insulin resistance, which can result from long-term use of sucralose, may contribute to elevated blood glucose levels, potentially leading to prediabetes and type 2 diabetes, according to Marinaccio.

Nutrition profile of mustard

So what’s in that piquant yellow condiment?

Marinaccio stated that classic mustard usually comprises mustard seed, vinegar, salt, and spices, but it may contain sugar if it's meant to be sweet, like honey mustard.

"Most mustard nutrition labels display one serving as zero calories, because foods that contain less than five calories per serving are allowed to round down to zero."

The nutrition content of mustard can vary significantly based on the brand.

One teaspoon of mustard usually has between 3 and 5 calories and approximately 110mg of sodium, according to Zenker.

She stated that most mustard nutrition labels classify one serving as having zero calories, as foods with less than five calories per serving can be rounded down to zero.

"If you consume multiple portions of mustard, it won't be zero calories, but it's not typical to consume large amounts of mustard that significantly increase calorie intake."

Mustard is typically free of sugar, trans fats, and cholesterol, although Zenker stated that it is not a significant source of many nutrients.

The nutrition expert advised consumers to opt for mustard with turmeric for color instead of artificial dyes.

Turmeric, with its bright yellow color, contains antioxidants like curcumin, making it one of the most colorful whole foods.

"Curcumin is anti-inflammatory and antioxidant," she said.

While mustard seeds may offer health benefits and contain omega-3 fats, the fat content of one teaspoon of mustard is zero grams, making it a negligible amount.

Overall, House and other experts stated that mustard is a healthy condiment.

To maintain a low-sodium diet and consume more mustard, opt for a reduced-sodium version, advised House.

Marinaccio advised that if you are monitoring your sugar consumption, you should also regulate your intake of honey mustard and other sweetened mustard varieties.

So is mustard or ketchup healthier?

From a nutrition perspective, mustard typically is a better-for-you choice than ketchup.

According to Marinaccio, mustard is healthier than ketchup because it is lower in calories and does not contain high fructose corn syrup, which is common in most ketchup brands. Additionally, the salty pucker-up tang of mustard helps prevent overeating and exceeding recommended amounts of sodium.

She stated that consuming large amounts of ketchup can increase blood sugar levels and trigger acid reflux in individuals with heartburn.

Everyone has a unique definition of "healthy," according to House.

"Individual health goals will help determine which choice is ideal for a person."

"If you're dealing with a chronic illness that requires additional nutrition or calories, or if you're a child who won't try new foods without their favorite ketchup dip, then ketchup is the way to go."

Both condiments can be part of a healthy diet when used in moderation and with consideration of their sugar and sodium levels, according to Zenker.

Determining the best choice for an individual depends on their health goals. Someone looking to reduce sugar intake may prefer mustard, while someone who enjoys ketchup in moderation may opt for it more often.

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