Group · Condiments & sauces
Ketchup
Ketchup is one of the most popular condiments in the world, made from concentrated tomatoes, sugar, vinegar, salt and spices. Its smooth texture and sweet-and-sour taste make it the star accompaniment to chips, burgers and grilled food. It comes in many forms: classic, reduced sugar, organic or flavoured (spicy, smoky). In terms of nutrition facts, ketchup provides 108 kcal per 100 g, almost no fat (0.16 g) but a high carbohydrate content (23.7 g), mainly added sugar. With only 1.23 g of protein and 1.77 g of fibre, it is above all a treat condiment, to be used as a touch to liven up a plate without turning it into a calorie bomb.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 108 kcal |
| Kilojoules | 460 kJ |
| Protein | 1,3 g |
| Carbohydrate | 23,7 g |
| Fat | 0,2 g |
| Fibre | 1,8 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Potassium440 mg22 %
- Vitamin B10,24 mg22 %
- Vitamin C10,2 mg13 %
- Vitamin E1,48 mg12 %
- Vitamin B31,27 mg8 %
- Copper0,08 mg8 %
- Vitamin B60,11 mg8 %
- Phosphorus42,3 mg6 %
See the other 13 nutrients
- Vitamin A46,7 µg6 %
- Magnesium21,2 mg6 %
- Vitamin B20,08 mg6 %
- Iron0,77 mg6 %
- Manganese0,1 mg5 %
- Vitamin K12,8 µg4 %
- Vitamin B96,67 µg3 %
- Vitamin B50,18 mg3 %
- Calcium21,4 mg3 %
- Iodine2 µg1 %
- Zinc0,12 mg1 %
- Omega-6 LA0,09 g1 %
- Omega-3 ALA0,01 g0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Ketchup is eaten in small quantities: a tablespoon (about 15 g) is enough to coat a portion of chips or a burger. At this amount, the calorie intake stays modest, around 17 kcal, but be careful because the sugars add up quickly if you keep squirting more on. That is the main point of caution for weight control: ketchup is a concentrate of added sugar, to be classed among the sauces to measure rather than pour generously.
How do you eat ketchup sensibly?
- Choose a no-added-sugar or reduced-sugar version to lower the glycaemic index of your plates.
- Use it in a marinade or as the base of a homemade sauce, mixed with spices, to limit the final amount.
- Alternate with other, less sweet condiments such as yellow mustard or a splash of vinegar.
- Keep the bottle in the fridge once opened to preserve its flavour and bright red colour.
Nutritionally, ketchup inherits from tomatoes some of their richness in antioxidant compounds, notably lycopene, whose concentration increases with cooking. That does not make it a reference antioxidant food, however, given the small quantities eaten and the sugar that comes with it. If you are looking for a less processed alternative, tomato sauce or no-added-sugar tomato purée offer a more interesting profile for everyday cooking.
And for active people? The carbohydrate in ketchup is quickly absorbed, which can help out in livening up a meal rich in starchy foods after exercise, without adding to the fat intake. But it is in no way a fuel source to favour: it is better to rely on whole foods for recovery and keep ketchup as a simple flavour enhancer. To structure your meals around training, the approach detailed in our guide to nutrition for fitness will be more useful.
You will find other options for seasoning your dishes in the condiments and sauces family. In short, ketchup has its place in a balanced diet as long as it stays a side condiment: tasty, low in fat, but sweet, so to be measured with common sense.
