Ketchup vs. Mustard: Which Condiment is Healthier?

Ketchup and mustard are two of the most beloved condiments worldwide, adding flavor to burgers, hot dogs, French fries, and more. But when it comes to their nutritional value, which one is better for your health?

Registered dietitian Avery Zenker from Everflex Fitness, a training center in Canada, explains that the nutritional profiles of ketchup and mustard can vary significantly depending on the types and quantities of ingredients used. Tina Marinaccio, a registered dietitian and owner of Health Dynamics LLC in New Jersey, states that classic ketchup typically contains tomato, vinegar, various forms of corn syrup, salt, and spices. Some brands even include seasonings like Sriracha, jalape?±os, and cayenne. Marinaccio also notes that one tablespoon of ketchup contains 19 calories, about four grams of sugar, and 150 mg of sodium.

Contrary to popular belief, sugar is not the primary ingredient in ketchup. Registered dietitian Jennifer House from First Step Nutrition in Canada clarifies that while sugar is often labeled as the third ingredient, tomatoes and vinegar are listed first. House adds that ketchup is actually one of the best sources of lycopene, an antioxidant known to protect against prostate cancer. Ketchup can also be used as a "masking food" to introduce new flavors to picky eaters, according to House.

However, not all dietitians share the same optimistic view of ketchup. Zenker warns that many brands of ketchup have high levels of added sugars and sodium, which can be detrimental to one's health. The American Heart Association recommends limiting added sugars to 25 grams per day for women and 36 grams for men. With one tablespoon of ketchup containing about four grams of sugar, it can quickly add up, especially if used generously. Zenker advises choosing ketchup brands with no added sugars or high fructose corn syrup and opting for lower sodium options.

Marinaccio emphasizes that consuming small amounts of ketchup as a condiment will not harm one's health. However, excessive consumption, such as using fries as a vehicle to scoop up as much ketchup as possible, can lead to a significant intake of sugar. Marinaccio recalls working with families where children would consume up to 16 teaspoons of ketchup in a cup, resulting in excessive sugar intake.

When it comes to mustard, the nutrition profile can vary depending on the brand. Classic mustard typically contains mustard seed, vinegar, salt, and spices, without added sugar unless it is a sweetened variety like honey mustard. Zenker states that one teaspoon of mustard contains 3-5 calories and about 110mg of sodium. Mustard is generally free of sugar, trans fats, and cholesterol, making it a healthier choice compared to most ketchup brands.

Mustard also contains turmeric, which gives it its bright yellow color. Turmeric contains curcumin, an anti-inflammatory and antioxidant compound. Mustard seeds also provide health benefits and contain healthy omega-3 fats, although the fat content in one teaspoon of mustard is negligible.

Overall, nutrition experts agree that mustard is a healthier condiment compared to ketchup. Mustard is lower in calories and does not contain high fructose corn syrup like most ketchup brands. Additionally, the tangy taste of mustard prevents excessive consumption of sodium.

However, the choice between ketchup and mustard ultimately depends on an individual's health goals. Zenker suggests that those looking to reduce sugar intake may opt for mustard, while those who enjoy ketchup in moderation can continue to include it in their diet.

In conclusion, both ketchup and mustard can be part of a healthy diet when used in moderation and when mindful of their sugar and sodium content. It is important to consider individual health goals and preferences when deciding which condiment to choose.