Mustard and ketchup are beloved toppings for hot dogs, French fries, burgers, and more—but which is better for your health?

“Ketchup and mustard are two of the most popular condiments worldwide and can be added to a variety of different types of meals and dishes,” said a registered dietitian with Everflex Fitness, a Canadian training center, said, Avery Zenker.

“The nutritional profiles of ketchup and mustard can vary significantly, depending on the types and qualities of ingredients used.”

Despite the varying nutrition specs of mustard and ketchup, there is still some general intel about these popular condiments worth considering the next time you consider squeezing a dollop out. 

Dive into the “food faceoff” below.

Nutritional profile of ketchup

“Classic ketchup has tomato, vinegar, various forms of corn syrup, salt, and spices,” said registered dietitian and owner of Health Dynamics LLC in New Jersey, Tina Marinaccio. “Some brands kick it up a notch with seasonings like Sriracha, jalapeños, and cayenne,” she added. 

Jennifer House, a registered dietitian with First Step Nutrition, said one tablespoon of ketchup contains 19 calories, 15 mg of sodium, and around four grams of sugar.

“The first [primary] ingredient is tomatoes, followed by vinegar, sugar, salt, herbs, and spices,” said House.

You may hear ketchup is “pure sugar,” House said — but sugar is the third ingredient in the condiment. 

Ingredients are usually listed in descending order by volume or weight, with the first ingredient listed having the most significant amount.

“While it’s higher in sugar and salt than other condiments, ketchup has some nutritional benefits,” House said. “It’s one of the best sources of lycopene, an antioxidant that is known to protect against prostate cancer.”

Ketchup can additionally be used as a “masking food” for picky eaters in what is called “food chaining,” in which a familiar food like ketchup is used as a mask to introduce new foods. 

“While I wouldn’t label ketchup as a vegetable like some school lunch programs of the past, I don’t think it’s as particularly unhealthy as you often hear,” House said.

Other dietitians are less optimistic, given that many brands of ketchup have high levels of added sodium and sugar.

“The American Heart Association recommends limiting added sugars to 25 grams per day for women and 36 grams for men,” Zenker said. “With a tablespoon of ketchup containing about four grams of sugar, it can add up quickly, especially if used generously.”

That is why Zenker when choosing ketchup, advises seeking brands with no additional sugars or high fructose corn syrup.

“If reducing sodium intake is a goal for you, there are ketchup brands with a lower amount of sodium to choose from,” noted Zenker.

Those four grams of sugar — the equivalent of one teaspoon — are usually high fructose corn syrup, cautioned Marinaccio. “Little bits of ketchup here and there as a condiment are not going to wreck your health goals.” 

“However, if you are using your fries as a vehicle to scoop up as much ketchup as you can, the sugar can really add up,” noted Marinaccio.

She said she has worked with families where the parents, trying to increase their intake of veggies, let them slather ketchup in a cup — adding up to a whopping 16 teaspoons per cup.

Like Zenker, Marinaccio recommended skipping the high-fructose corn syrup and choosing ketchup with natural sweeteners like real sugar.

She also said to pass on products that contain artificial sweeteners like sucralose.

“Some research has emerged to suggest long-term use of sucralose may contribute to insulin resistance,” Marinaccio said, adding that insulin resistance can lead to elevated blood glucose levels, which over time can then lead to prediabetes and type 2 diabetes.

Nutritional profile of mustard

So what really is in that bright yellow condiment?

“Classic mustard has mustard seed, vinegar, salt, and spices, but typically does not contain sugar unless it’s intended to be sweet, like honey mustard,” Marinaccio said.

Like ketchup, mustard’s nutrition profile can differ depending on the brand.

According to Zenker, the serving size of a teaspoon of mustard typically contains 3-5 calories and around 100mg of sodium.

“Most mustard nutrition labels display one serving as zero calories because foods that contain less than five calories per serving are allowed to round down to zero,” said Zenker. “So, if you’re having numerous quantities of mustard, it won’t be zero calories, but it’s also not common to eat quantities to the extent that the total calories are significant.”

Although Zenker said mustard is not a significant source of many nutrients, it’s typically free of cholesterol, sugar, and trans fats.

The nutrition pro encouraged consumers to choose mustard that contains turmeric to add color instead of artificial colorings.

As House elaborated, turmeric contains curcumin, which gives mustard its bright yellow color (most colorful, bright whole foods contain antioxidants).

“Curcumin is anti-inflammatory and antioxidant,” said House.

“Mustard seeds can also have health benefits and contain healthy omega-3 fats. However, the fact that the content of one teaspoon of mustard is zero grams means the amount is miniscule,” added House.

Overall, House and other experts stated mustard is a healthy condiment.

“If you need to avoid sodium in your diet and eat lots of mustard, look for a lower sodium version,” said House.

“If you are watching your sugar intake, moderate your portions of honey mustard or otherwise sweetened mustard varieties as well,” Marinaccio said.

So, is ketchup or mustard healthier?

From a nutritional perspective, mustard typically is a choice that’s better for you than ketchup.

“Mustard is healthier than ketchup. It’s lower in calories and does not have high fructose corn syrup like most ketchup brands. The salty pucker-up tang of mustard prevents you from eating too much to exceed recommended amounts of sodium,” said Marinaccio.

“Ketchup in large amounts can spike blood sugar — and can cause acid reflux in people who suffer from heartburn,” she added.

However, House stressed that everyone’s version of “healthy” differs.

“For someone suffering from chronic illness and who is needing extra nutrition or calories, or a child who refuses new food without favorite ketchup dip, then ketchup would be my pick.”

Per Zenker, the bottom line is that both condiments can fit into a healthy diet when used in moderation and when mindful of the product’s sodium and sugar content.

“Individual health goals will help determine which choice is ideal for a person. An individual trying to reduce sugar intake may want to opt for mustard, while someone who enjoys ketchup in moderation may opt for it more often,” said Zenker.