Barbecue sauce, commonly known as BBQ sauce, is a flavorful condiment used to season and marinate meats before grilling or to add flavor to cooked meats. BBQ sauce comes in a wide range of styles from tangy to sweet, with some regional variations like Kansas City and Carolina styles. With so many options on the shelves, many consumers wonder just how much sugar is packed into a bottle of BBQ sauce.
The Role of Sugar in BBQ Sauce
Sugar is a major ingredient in most BBQ sauces and plays several important roles:
- Adds sweetness – Sugar balances out the acidity from ingredients like vinegar and tomatoes, providing a touch of sweetness to balance the tang. This balance is key to making sauces more palatable. The sweetness of sugar also helps temper spicy heat.
- Enhances flavor – Sugar enhances the perception of other flavors in BBQ sauce, bringing out tastes like smokiness, spices, and umami. It improves mouthfeel and thickness as well.
- Aids caramelization – When BBQ sauces are cooked onto meats, the sugars caramelize, creating those sticky, charred edges and crispy bits that are hallmarks of great barbecue.
- Thickens sauce – The dissolved sugars act to thicken and add body to the BBQ sauce.
So while sugar may seem unnecessary, it’s inclusion is intentional and important for achieving the ideal BBQ sauce flavor. But how much is really needed?
Average Sugar Content of BBQ Sauces
With a wide range of sweet, tangy, and spicy BBQ sauce options, the sugar content can vary quite a bit between brands and styles.
On average, most BBQ sauces contain around 10-15 grams of sugar per 2-tablespoon serving. This equates to roughly 2-4 teaspoons of sugar per serving.
To put this in perspective, here are some comparisons:
- Ketchup contains around 4 grams of sugar per 2-tablespoon serving
- Honey mustard contains around 7 grams per 2-tablespoon serving
- Sweet chili sauce contains around 12 grams per 2-tablespoon serving
So BBQ sauce lands on the sweeter end of condiments, but less than very sugary products like jelly, honey, or pancake syrup.
Let’s take a more detailed look at sugar levels across popular BBQ sauce styles:
Kansas City Style
Known for its sweet and tangy flavor, Kansas City style BBQ sauce contains 12-16 grams of sugar per 2-tablespoon serving. This can be attributed to the addition of molasses or brown sugar which amps up the sweetness.
Popular brands like KC Masterpiece, Sweet Baby Ray’s, and Arthur Bryant’s fall within this sugar range.
Carolina Style
Derived from the vinegar-based sauces of the Carolinas, Carolina BBQ sauce contains 8-12 grams of sugar per serving. The sugar helps balance the sharp acidity from the vinegar. Brands like Sweet Baby Ray’s Carolina BBQ and Bone Suckin’ Sauce are typical.
Texas Style
Texas style BBQ sauce has a tomato base with spices like cumin, garlic, and chili powder. Sugar content ranges from 8-12 grams per serving. Stubb’s and Rudy’s are two classic Texas-style sauces.
Asian Style
Asian BBQ sauces like hoisin incorporate ingredients like ginger, soy sauce, sesame, and rice vinegar. Sugar content is around 10-14 grams per serving to balance the strong umami flavors. Lee Kum Kee and Kikkoman are two popular brands.
Spicy Style
Spicy BBQ sauces add big flavors from chilies, hot sauce, black pepper, and cayenne. To balance the heat, these sauces have a bit more sugar at 12-16 grams per serving. Try brands like Sweet Baby Ray’s Hot & Spicy or Stubbs Spicy.
As you can see, the sweetness level can vary a bit depending on the BBQ sauce style, but 10-15 grams of sugar per serving is typical. Keep this in mind when comparing nutrition labels.
BBQ Sauce Brands with Less Sugar
For dieters or diabetic individuals who want to watch their sugar intake, look for these BBQ sauce brands with lower sugar contents:
- G Hughes Sugar Free – uses sugar substitutes for 0g sugar per serving
- Weber Kick’n Chicken – 8g sugar per serving
- Traeger Sweet & Heat – 9g sugar per serving
- Bone Suckin’ Thick & Zesty – 10g sugar per serving
- Jack Daniel’s Sweet & Smoky – 10g sugar per serving
Also try diluting regular BBQ sauce with low sugar ingredients:
- Mix BBQ sauce with mustard, hot sauce, or salsa
- Thin with vinegar, lemon juice, or Worcestershire sauce
- Boost flavor with spices like chili powder, garlic, onion, liquid smoke
This cuts the sugar content per serving for better blood sugar control.
How To Reduce Sugar When Making Homemade BBQ Sauce
Making homemade BBQ sauce is a great way to control ingredients and potentially reduce added sugars. Here are some tips:
- Use unsweetened tomato products – tomatoes, tomato paste and tomato sauce add richness without sugar. Avoid ketchup.
- Balanced sweeteners – Instead of just white sugar, use small amounts of honey, maple syrup, agave, or molasses.
- Skip the corn syrup – Leave out high fructose corn syrup completely.
- Spice it up – Boost flavor with spices and herbs so less sugar is needed. Garlic, onion, chili powder, paprika, oregano, and liquid smoke work well.
- Go easy on the sweetener – Add sugar, honey, etc. gradually until desired sweetness is just achieved. Start with half the amount.
- Use acid for balance – Add tangy ingredients like vinegar and mustard to balance instead of more sugar.
- Thicken wisely – Use cornstarch, tomato paste, pureed vegetables, or low-sugar thickeners instead of dumping in sugar.
With some adjustments, you can definitely make low sugar BBQ sauce at home. Start simple and customize the recipe to your preferred sweetness and flavor profile.
How Much Sugar Per Day is in BBQ Sauce?
To determine if your BBQ sauce habit could be impacting your daily recommended sugar intake, let’s see how the sugars add up:
- The American Heart Association recommends no more than 25g of added sugar per day for women and 36g for men.
- On average, 2 tablespoons of BBQ sauce contain 10-15g sugar.
- If consuming 2-3 servings of BBQ sauce at a cookout, that equates to 20-45g of added sugar.
So regular BBQ sauce consumption can use up a significant portion of your daily added sugar allowance. Those with diabetes or working to control blood sugar levels need to be especially mindful.
Some ways to enjoy BBQ sauce more moderately:
- Use as a finishing sauce, rather than cooking or saucing an entire meal with it.
- Choose lower sugar sauces and dilute with extra vinegar or spices.
- Portion control – stick to 2 tablespoon servings rather than pouring liberally.
- Skip sugary BBQ sauce-based salads, beans, dips, etc. Stick to meats.
- Balance intake across your day’s meals – avoid stacking BBQ sauce on top of pancakes, soda, and dessert!
With some restraint and smart substitutions, BBQ sauce can be enjoyed even by those limiting added dietary sugars.
7 FAQs about Sugar in BBQ Sauce
1. Is barbecue sauce supposed to be sweet?
Yes, sweetness is an integral part of the flavor profile of BBQ sauce. Sugar balances acidity, enhances other flavors, provides body, and aids caramelization. So sweetness is added intentionally during BBQ sauce recipes, not just for taste.
2. What is the sweetener used in most BBQ sauce?
White granulated cane sugar is most common, but brown sugar, corn syrup, honey, molasses, maple syrup or agave nectar may also be used, especially in certain regional styles.
3. Are tomato-based BBQ sauces healthier?
Not necessarily. While tomatoes add richness, acidity, and some sweetness, most tomato BBQ sauces still contain added sugars like KC Masterpiece, Sweet Baby Ray’s, etc. Mustard sauces are lower sugar.
4. Is BBQ sauce bad for diabetics?
The sugars and carbs can spike blood sugar levels in diabetics. But those with diabetes can still work BBQ sauce into their diet in moderation by limiting portions, diluting, and balancing intake. Low sugar sauces also help.
5. Which is worse, HFCS or cane sugar in BBQ sauce?
There is little evidence that high fructose corn syrup (HFCS) and cane sugar differ metabolically in their health effects. But HFCS is slightly higher on the glycemic index. Limiting all added sugars is ideal.
6. Can you make BBQ sauce without sugar?
Yes, use unsweetened tomato sauce, balance acidity with vinegar, thicken with low-carb agents, and use artificial sweeteners if needed. The result won’t be as traditionally sweet but can still be flavorful.
7. Is barbecue sauce keto-friendly?
Full sugar BBQ sauce is too high in carbs for a keto diet. But some low sugar options like G Hughes work for keto, or homemade sauces using artificial sweeteners. Diluting regular BBQ sauce can also cut the carbs.
Conclusion
BBQ sauce can bring sweet, tangy, and savory flavors to grilled meats. But with 10-15 grams of sugar per serving on average, the sweet stuff can quickly add up. Moderating portions, selecting lower sugar brands, diluting, and making adjustments at home can help enjoy BBQ sauce while controlling your sugar intake. Because as America’s favorite condiment, BBQ sauce is here to stay!