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The Real Cost of Condiments

By Kelly Verburgt, Nutrition Program Student Assistantyellow mustard, ketchup, barbecue sauce, mayo

From burgers at barbecues to hot dogs at baseball games, condiments are a summer necessity. With so many to choose from and different sized bottles, which will give you the most bang for your buck? Check out some of the most popular options below and see which condiments you should choose this summer.

Ketchup

Ketchup is a classic that is useful for more than just hot dogs and burgers. From meatloaf to “yum yum” sauce at hibachi restaurants, ketchup can be quite versatile and used in many recipes. At only $0.09 per ounce and $2.99 for a big 32-ounce bottle, ketchup is certainly low cost.

Mustard

Whether you love it or hate it, we have all tried this tangy yellow sauce. At only $1.99 for a 14-ounce bottle, and $0.14 per ounce, this is a cheap addition to any barbecue. Like ketchup, mustard can be spiced up and turned into all sorts of things like dressings or sauces. Try using it in the Spend Smart. Eat Smart. Deviled Eggs recipe!

Hot sauce

For those of you who like to add a kick to your food, hot sauce is probably your go-to. Per ounce, hot sauce is the most expensive condiment at $0.22 per ounce, and $1.29 for a 6-ounce bottle. If you only use it now and then, hot sauce can be a great condiment to have on hand. However, if you put it on everything, it can get expensive. Try cooking with red pepper flakes or cayenne pepper, they add spice for less money!

BBQ sauce

This condiment is sweet and delicious and can be the perfect dip for just about any type of meat. Ringing in at $2.69 for an 18-ounce bottle, this sauce is only $0.15 per ounce. It can be high in calories, so use it in moderation. It is delicious on our Shredded Pork Sandwich or Chicken Tenders.

Ranch

Ranch salad dressing is a favorite among children, what they dip in it seems limitless! At $2.99 for a 16-ounce bottle, ranch comes in at $0.19 per ounce. It is one of the more expensive condiments, but if it gets you and your family to eat vegetables, it is totally worth it. Try setting out a vegetable platter with ranch at your next barbecue and watch it disappear. Ranch salad dressing can be quite high in fat and calories so model appropriate portion sizes (1-2 tablespoons). Remember, there are reduced fat versions available.

Condiment Total Cost Ounces Cost/Ounce
Ketchup $2.99 32 $0.09
Mustard $1.99 14 $0.14
Hot Sauce $1.29 6 $0.22
BBQ $2.69 18 $0.15
Ranch $2.99 16 $0.19

Now that you are an expert on condiments, you can make an informed decision at the grocery store on what fits your family best. Wishing you tasty and fun barbeques this summer!

 

 

Jody Gatewood

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

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Condiments—are they good for you?

ketchup, mustard, bbq sauce

By Sarah Allen, Nutrition Program Student Assistant

One of the joys of summer is grilling. One thing that we may not think about is the nutrition of the condiments that we use for grilled foods. I looked at five condiments from my local grocery store and compared them. Take a look at what I found:

Tomato Ketchup Yellow Mustard Ranch Dressing Hot Sauce Barbecue Sauce
Serving 1 Tbsp. 1 tsp. 2 Tbsp. 1 tsp. 2 Tbsp.
Calories 20 0 140 0 35
Total Fat, g 0g 0g 14g 0g 0g
Sodium, mg 160mg 60mg 260mg 200mg 210mg
Carbohydrates (sugar), g 5g (4g) 0g (0g) 2g (1g) 0g (0g) 8g (7g)
Protein, g 0g 0g 0g 0g 0g
Vitamin A % DV** 2% 0% 0% 2% 4%
Vitamin C % DV** 2% 0% 2% 4% 0%
Calcium % DV** 0% 0% 0% N/A* 0%
Iron % DV** 0% 0% 0% N/A* 0%

*N/A: not mentioned on the nutrition label
**DV: Daily Value – calculated based on a 2,000 calorie diet. Your needs may vary.

Most of these condiments are tasty, but it is important to keep in mind that they are:

  • High in sodium—this can cause high blood pressure
  • Have little to no protein
  • Have little to no vitamins and minerals
  • Have empty calories—this means calories that do not provide much nutrition

The serving size in the chart is what is listed on the label. If more than that is used, that would mean the sodium would be even higher. In general, we should eat less than 2,300 mg of sodium per day. If you or your kids are like me when I was a kid, you may dunk everything in ketchup, ranch dressing, or barbecue sauce.

Consider using a small amount of these condiments and adding vegetables to your favorite foods to add more flavor (and color)! For example, add leafy lettuce, tomato and onion to your hamburger or chicken sandwich. Be sure to look for next week’s blog post about the cost of these condiments and some healthier ways to use them!

Jody Gatewood

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

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