The Best and Worst Condiments for Your Health, According to an RD

healthy condiments

It’s always more fun to eat when you’re dunking your veggies in a creamy dip or smothering everything with a delicious sauce. Unfortunately, many of the most popular condiments on store shelves aren’t at all healthy.

If one of your health goals is ridding your fridge of anything that could be getting in the way of better health, start with your condiments and dips. But how are you supposed to know which to keep and which to toss? Registered dietitian Jill Nussinow, MS, RD, the plant-based food expert behind The Veggie Queen, explains some of the best options, as well as the ones you’re better off saying goodbye to.

The Best Condiments for Your Health

1. Hummus

Hummus is a winner whether you’re spreading it on your wrap or using it as a dip for your carrots. “It’s always going to be at the top of my list as long as it has a clean ingredient list,” Nussinow says. The chickpea-packed staple contains 1.2 grams of protein per tablespoon. And with so many different types, you’ll never get bored.

2. Mustard

When it comes to mustard, Nussinow never discriminates. “I love mustard of all sorts,” she says. Mustard seeds are loaded with calcium, fiber, iron, zinc, magnesium, and other health-bettering nutrients. You can put it on almost anything to instantly up the flavor.

3. Hot Sauce or Salsa

If you’re a fan of spicy food, hot sauce is a great pick. Nussinow recommends choosing any option that’s fermented to get some gut-friendly probiotics along with the metabolism-boosting benefits. If you don’t like spicy food, don’t worry. Just swap hot sauce for a mild salsa instead.

4. Vinegar

Apple cider vinegar, white wine vinegar, rice vinegar, red wine vinegar—the list is endless. “Vinegar is a game changer; it comes in so many different types,” Nussinow says. You can add it to everything and, like mustard, the different options can quickly switch up the flavor of your dishes.

The Worst Condiments for Your Health

1. Mayonnaise

Mayonnaise (even the vegan kind!) is one of the condiments you might want to avoid. “Most regular mayonnaise is made with less-than-good oils, such as soy or corn,” Nussinow says. Instead of eating the unhealthy fats in mayo, choose a healthy fat option, like avocado. When you mash it up guac-style, it makes for a super creamy spread.

2. Barbecue Sauce

I’m sorry to be the bearer of bad news, but barbecue sauce shouldn’t be your condiment of choice. According to Nussinow, a lot of options are made with corn syrup, adding a hefty amount of sugar to your meals that you just don’t need.

3. Pesto

Most people think of pesto as being healthy. While homemade versions are, as they’re filled with wholesome ingredients, a lot of store-bought varieties are unhealthy because of all the oils in them. When you do buy, Nussinow says “organic, refrigerated brands are usually best.”

Ingredients to Avoid

Often times, the issue with some of these unhealthy condiments, sauces, and dips isn’t the condiment itself—it’s some of the ingredients in them. No matter which condiment you’re shopping for, scan the ingredients list for these sneaky add-ins that take products from healthy to horrible.

1. Sugar

Sugar is usually at the top of everyone’s list when looking for problematic ingredients because it’s added into everything—especially condiments. (Ketchup, for instance, can contain 4 grams per tablespoon.) While sugar ups the taste, it’s important to be conscious of how much you’re eating every day. According to the USDA, adults shouldn’t consume more than 10 teaspoons a day. It’s fine in moderation, but be conscious about where you include it in your diet.

2. Salt

Watch out for “salt or sodium in its many formats,” Nussinow says. Salt is often added to foods that need to be preserved like canned soup, as it keeps it fresher for longer. Unfortunately, too much sodium can be damaging to your health, so try to keep it to a minimum. Experts recommend keeping your daily salt intake under 1,500 milligrams per day.

3. Anything You Don’t Recognize

Many ingredients are added to your food for preservative or aesthetic reasons, and most of the time you might not even recognize—or even be able to pronounce—the names. Since it’s hard to tell what these ingredients are or how your body will react to them, Nussinow recommends sticking with natural ingredients instead. “If you don’t recognize a name on a label, it’s likely not very good for you,” she says.

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