Barbecue sauce is a popular condiment used to add flavor to grilled meats, sandwiches, vegetables, and more. But with its sweet, tangy, and often thick texture, many wonder just how many calories are actually in BBQ sauce. In this article, we’ll break down the typical calorie content found in various types of barbecue sauces.
The Calories in Popular BBQ Sauce Brands
The number of calories in barbecue sauce can vary greatly depending on the brand, ingredients, and serving size. Here is the calorie count for some of the most popular bottled BBQ sauce brands per 2 tablespoon serving (30ml):
- Sweet Baby Ray’s Original BBQ Sauce – 60 calories
- KC Masterpiece Original Barbecue Sauce – 70 calories
- Stubbs Original Barbecue Sauce – 60 calories
- Bull’s-Eye Original Barbecue Sauce – 40 calories
- Stubb’s Sticky Sweet Barbecue Sauce – 80 calories
As you can see, calorie counts range from 40 to 80 calories per serving for traditional sweet, tomato-based sauces. Spicier, tangier, or thicker sauces tend to be on the higher end.
What Ingredients Impact the Calories in BBQ Sauce?
Certain ingredients have a greater impact than others on the calorie content of barbecue sauces:
- Sugar – Typically in the form of high fructose corn syrup, brown sugar, molasses, honey, etc. Sugars make up a significant portion of calories.
- Fats – Vegetable oils, butter, or other fats add to the calorie density. Higher fat BBQ sauces will have more calories per serving.
- Tomatoes/tomato paste – Tomato products provide texture, flavor, and calories mainly from natural sugars.
- Vinegars – Vinegars like cider, white, or red wine vinegar add tangy flavor without many calories.
- Spices and seasonings – Ingredients like garlic, mustard, chili, paprika add lots of flavor for minimal calories.
How Many Calories in Homemade BBQ Sauce?
Homemade barbecue sauce allows you to control the ingredients and calories. A basic homemade sauce made with tomato sauce, brown sugar, vinegar, Worcestershire sauce, spices, and minimal oil will have approximately:
- 1/4 cup homemade barbecue sauce – about 70 calories
You can lower the calories by reducing the sugar content and using minimal oil. Adding more watery ingredients like diced tomatoes and vinegar rather than tomato paste reduces the calorie density as well.
How Many Calories in BBQ Sauce Per Ounce?
Since nutrition labels list the calories per serving, here is an overview of typical calorie counts per ounce of barbecue sauce:
- 2 tbsp (30ml) = ~60 calories
- 1/4 cup = ~100 calories
- 1/2 cup = ~200 calories
- 1 cup = ~400 calories
- 1 fl oz = ~30 calories
As you can see, the calories quickly add up if you are using multiple cups of sauce in a recipe or drizzling over chicken, ribs, pulled pork, or other barbecue dishes. A judicious hand with the BBQ sauce is advised.
Tips for Reducing Calories in BBQ Sauce
Here are some tips for reducing the calorie count if you want to lighten up your barbecue sauce:
- Use apple cider vinegar and water to thin it out instead of oils.
- Choose low sugar tomato products like diced tomatoes. Avoid high fructose corn syrup.
- Use spices, mustard, hot sauce, Worcestershire sauce for flavor instead of sugar.
- Make your own “skinny” BBQ sauce with minimal sweeteners.
- Dilute store-bought sauce with vinegar, broth, or water.
- Measure portions carefully and don’t go overboard.
Healthiest Options for Low Calorie BBQ Sauce
To keep calories as low as possible while still enjoying the classic barbecue flavor, look for or make your own:
- Tomato-based sauces with minimal added sugars
- Mustard-based sauces like South Carolina style
- Vinegar-based sauces like North Carolina style
- Sauces sweetened with apple juice or pureed fruits instead of sugar
- Homemade sauces where you control the ingredients
BBQ Sauce Calories Compared to Other Condiments
How do the calories in barbecue sauce compare to other popular condiments? Here is an overview:
- Ketchup (1 tbsp) – 15 calories
- Mayonnaise (1 tbsp) – 90 calories
- Honey mustard (1 tbsp) – 60 calories
- BBQ sauce (1 tbsp) – 60 calories
- Ranch dressing (1 tbsp) – 60 calories
As you can see, barbecue sauce is moderate in calories compared to condiments like ketchup and mayo when used in reasonable amounts.
The Bottom Line
Barbecue sauce can range from 40 to 80 calories per serving depending on the brand and ingredients. Sugar, oil, and tomato products impact the calories the most. Stick to tomato-based and vinegar-based sauces with minimal added sugars to keep calories in check. Measure portions, dilute thick sauces, and make your own lean versions for the healthiest options when watching your calorie intake. BBQ sauce calories are moderate compared to many other condiments, so enjoy it in moderation on your grilled meats, vegetables, sandwiches and more.
Frequently Asked Questions About BBQ Sauce Calories
1. Does barbecue sauce have a lot of sugar?
Most mass market barbecue sauces do contain significant amounts of sugar, in the form of high fructose corn syrup, brown sugar, molasses, honey, etc. Homemade sauces can have less added sugars if you use natural sweeteners sparingly.
2. Is barbecue sauce Keto friendly?
Some sugar-free and low carb barbecue sauces are made to fit into a Keto diet. Look for sauces with low sugar and minimal thickeners like corn starch. Or make your own with low carb sweeteners.
3. Which type of barbecue sauce is healthiest?
Vinegar-based and mustard-based sauces often have less sugar than sweet, tomato-based sauces. Homemade with minimal added sugars and oil is often the healthiest option.
4. How do you make low calorie barbecue sauce?
Use tomato sauce or diced tomatoes instead of sugar-filled ketchup or paste. Sweeten with a small amount of apple juice or other fruit puree instead of high fructose corn syrup. Boost flavor with spices instead of sugar.
5. Can you use barbecue sauce on a diet?
Yes, as long as you pay attention to portion sizes, dilute thick sauces, and balance it out with low calorie foods. Choose tomato, vinegar, or mustard-based sauces. Homemade provides the most diet control.
Conclusion
Barbecue sauce can absolutely be enjoyed as part of an overall healthy diet. Just be mindful of the ingredient list, CALORIE count per serving, and portion size. Dilute thick, sugary sauces as needed and balance intake with lower calorie foods. Making your own barbecue sauce at home gives you the most control over calories, sugar content, and flavors. Use healthy ingredients like tomatoes, vinegar, mustard, and spices to keep barbecue sauce light. With some adjustments, you don’t need to miss out on this tasty condiment.