High-satiety sauces and condiments – the best and the worst

What are the best and worst sauces and condiments for weight loss?

What will keep you fuller for fewer calories? Ketchup or mustard? Guacamole or salsa? What are the best choices for you?

Here are satiety scores for common sauces and condiments. The scores range from 0 to 100 based on the food's overall protein percentage, energy density, fiber, and hedonic properties. This score predicts which foods cause you to eat more or less.

Low scores (promoting overeating) to the left, high scores to the right:

Generally, sauces with high sugar or added fats score low. Sauces that are lower in these empty calories and have more protein/fiber score better.

At the bottom, scoring in the low single digits, we find sugar-filled sauces like ketchup (9) and barbecue sauce (5). Note that sugar-free versions of these can score a lot higher. For example, no sugar added ketchup can score 70 or more (example).

You can check for specific brands in our app with a free trial.

Another possible approach is to switch from ketchup (9) to mustard (65).

Other high-scoring sauces include salsa (73), pico de gallo (74), and other tomato-based sauces. Different versions of hot sauce (79) or Tabasco sauce (100) score even higher. These can all be great choices.

Finally, soy sauce (86) scores really high.

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Check the satiety of any food – and learn how it's calculated: Satiety calculator

Try our Hava satiety app for even more support, get your free trial here.