Condiment Swaps

Condiment Swaps

Guidelines for Condiments: 

*Per-serving (based on a serving you would typically eat) 

• Sodium <300 mg per serving 

• Added sugars <10 g

• Limit: 

  • High-fructose corn syrup

  • Artificial sweeteners

  • Hydrogenated oils

Popular Brands that often fit criteria:

• Primal kitchen

• Chosen

• Newmans 

• Siete

Types

• Ketchup

  • Primal Kitchen Organic Ketchup (110 mg sodium, 1 Tbsp)

  • Yo Mama's Foods Unsweetened Classic Ketchup (70 mg sodium, 1 Tbsp)

  • Heinz No Sugar Added Ketchup (190 mg sodium, 1 Tbsp) 

    
    

• BBQ Sauce

  • Rufus Teague (140 mg sodium, 0 g added sugar, 2 Tbsp)

  • True Made Food BBQ Sauce (250 mg sodium, 0 g added sugar, for 2 Tbsp)

  • Yo Mama's Foods No Sugar Classic BBQ (75 mg sodium, 0 g added sugar, for 1 Tbsp)

    
    

• Hot Sauce/Spicy

  • Tabasco hot sauce (35 mg sodium per 1 tsp) 

  • Tia Lupita chipotle hot sauce (25 mg sodium per 1 tsp) 

  • Sriracha (70 mg sodium per 1 tsp) 

  • O’Foods Gochujang (150 mg sodium per tsp)

    
    

• Worcestershire sauce (65 mg sodium per 1 tsp) 

• Mayo

  • Follow Your Heart Avocado Oil Veganaise (75 mg sodium, 1 Tbsp, vegan) 

  • Chosen Foods Avocado Oil Mayo (50 mg, 1 Tbsp)

  • Hellman’s Olive Oil Mayo (110 mg, 1 Tbsp)

    
    

• Mustard (55 mg, 1 tsp) 

  
  

• Honey Mustard

  • French’s Honey Mustard (45 mg, 1 tsp) 

    
    

• Soy sauce

  • Coconut aminos (90 mg sodium, 1 tsp) 

  • Low Sodium Tamari (233 mg sodium, 1 tsp) 

    
    

• Dill Relish (150 mg sodium, 0 g added sugar, 1 TBSP)

  
  

• Salsa 

  • Incredible Fresh Pico de Gallo 

  • Late July Salsa 

  • Newman’s Own Salsa

    
    

• Guacamole

  • Good Foods Guacamole 

  • Good Foods Avocado Mash

    
    

• Queso style dip

  • Fresh Cravings Kickin’ Queso Cashew Dip

    
    

• Hummus

  • Ithaca Everything Bagel Hummus 

    
    

• Blue cheese

  • Bolthouse Farms Blue Cheese Dressing

    
    

• Salad dressings

  • Mother’s Raw balsamic dressing 

  • Bolthouse Farms Ranch or Caesar Dressing

    
    

• Pesto

  • Trader Joe’s Kale Cashew Pesto (lower sodium, lower saturated fat)

    
    

• Dips/spreads

  • Boar’s Head tzatziki

  • Cedar’s tzatziki

  • Cedar’s french onion dip

    
    

• Tartar sauce

  • Primal Kitchen Tartar Sauce

  • McCormick Tartar Sauce (no HFCS)

• Peanut butter

  • Smucker’s Natural Peanut Butter

  • Santa Cruz Roasted Peanut Butter

    
    

• Jelly

  • Smash Foods Chia Jam

  • Smucker’s Low Sugar Jelly

  • Crofters Fruit Spread

    
    

• Maple syrup

  • Pure Maple Syrup (no HFCS) (still an added sugar, so portion wisely!)

    
    

• Chocolate dips

  • Boar’s Head Chocolate Hummus

  • Justin’s Chocolate Hazelnut Butter

    
    

• Chimichurri

  • Skinny Latina Chimichurri Sauce

    
    

• Steak sauce

  • Primal Kitchen Steak Sauce

    
    

• Enchilada sauce

  • Siete Red Enchilada Sauce