12/01/2026
TOP 16 LOW-CAL SAUCES THAT DON’T RUIN YOUR PROGRESS
You don’t need boring food to lose fat…
You just need smarter sauce choices…
My go-to low-cal sauces:
• BBQ – MasterFoods Reduced Salt & Sugar
23–30 calories per tablespoon
• Chilli sauce (Choila or Frank’s)
5–10 calories per tablespoon
• Coleman’s Mustard
3–10 calories per teaspoon
• Nando’s Perinaise
35 calories per 15g serve
• Tomato Sauce – MasterFoods Reduced Salt & Sugar
17 calories per tablespoon
+ 10 MORE low-calorie sauce options:
• Hot sauce (vinegar based) – ~5 cals per tsp
• Salsa – ~4–5 cals per tbsp
• Light soy sauce – ~3 cals per tsp
• Reduced sugar ketchup – ~5 cals per tbsp
• Balsamic vinegar – ~4 cals per tsp
• Light tzatziki – ~25 cals per 2 tbsp
• Apple cider / rice vinegar – ~1 cal per tsp
• Walden Farms sauces – ~0–5 cals per tbsp
• Light teriyaki sauce – ~10–15 cals per tbsp
• Mustard-based dressings (light) – ~10–15 cals per tbsp
DROP A 🔥 BELOW IF THIS WAS HELPFUL…
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