The Calorie Content of Ketchup. A Comprehensive Analysis of the Composition of This Commonly Used Condiment
Alicja Kowalska
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Diets Premium Expert • 25.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Alicja Kowalska | min read 3 min | Scientifically reviewed by a clinical dietitian 25.03.2026 |
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Key Takeaways
Ketchup is one of the most frequently chosen condiments for meat and fast food dishes. Although it is often associated with unhealthy food, it contains ingredients that are beneficial for health, described in detail below.
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Tomato Ketchup - a minimally-processed product
Tomato Ketchup is a commonly used condiment for many dishes. It is a sauce that adds flavor and color to various meals. It is typically served cold and is composed of tomato concentrate, sugar, vinegar, salt, and herbal spices. Unfortunately, some manufacturers also add other ingredients such as preservatives, thickeners, and flavor enhancers. Despite this, ketchup is a healthy product if made with good ingredients. In stores, there are many variations of this tomato sauce. Prices also vary. Many factors influence the price of the product, including the quality of the ingredients and the brand. It is important to read the label and check the contents when purchasing ketchup.
Tomato ketchup is an item with a small calorie count
Premium ketchup is a low-calorie commodity - merely 118 kcal in 100 g of the commodity. A single serving (tablespoon) amounts to 15 g. Moreover, it has an average glycemic index (IG = 55). Hence, it can also be consumed by individuals who are overweight, obese, and those with carbohydrate metabolism disorders. The nutritional profile of 100 g of ketchup is as follows: Energy: 118 kcal, Protein: 0 g, Fat: 0 g, Total Carbohydrates: 29.4 g, Dietary Fiber: 3.2 g. The caloric content may, nevertheless, vary depending on the ketchup's composition.
Tomato ketchup as a rich source of potassium
Tomato ketchup is a particularly rich source of potassium, containing 265 mg of this micronutrient in 100 g. Potassium is essential for the proper functioning of the heart and muscles. It is involved in nerve conduction, regulates the water-electrolyte balance and the acid-base balance. A potassium deficiency can lead to a decrease in muscular and nervous excitability and muscle contraction, and in the long term to heart muscle damage, arrhythmias, and even cardiac arrest.
Nutritional components in ketchup sauce, including vitamins
Ketchup contains small amounts of vitamin C (7.1 mg/100 g) and provitamin A (588 µg/100 g). Both of these nutritional components are known for their antioxidant properties, meaning they are capable of neutralizing excess free radicals, which may contribute to slowing down the body's aging process. Furthermore, vitamin A plays a crucial role in the functioning of the immune system and is essential for proper eyesight.
Tomato ketchup - a source of lycopeneoids
Lycopeneoids, a carotenoid, are responsible for the red color of tomatoes and are potent antioxidants. They inhibit the development of circulatory system diseases and diabetes. Furthermore, studies have shown that lycopeneoids protect cells from harmful oxygen molecules, significantly reducing the risk of prostate, lung, breast, digestive, ovarian, and leukemia cancers. In individuals with a blood concentration of these compounds ranging from 24.8–57.4 µg/dl, the risk of developing prostate cancer is even 45% lower than in individuals with a blood lycopeneoid concentration of 0.5–10.7 µg/dl.
Alicja Kowalska
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Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
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