Oils, sauces & condiments

Condiments covers cooking oils (olive, avocado, canola, coconut, sesame), vinegars (balsamic, apple cider, white wine), sauces (soy, fish, hot, pasta), dressings (ranch, caesar, vinaigrettes), and spreads (mayonnaise, mustard, ketchup, hummus). Per 100g values are useful for comparison but serving sizes here are typically 10-30g, making real-world contribution smaller.

Condiments rarely make up meaningful calories but disproportionately shape meal quality. Extra virgin olive oil is the cornerstone of Mediterranean eating patterns associated with cardiovascular benefit. Ultra-processed dressings can double the sodium and saturated fat of an otherwise excellent salad. Vinegars add flavor with no material nutrient cost.

Extra virgin olive oil and avocado oil lead on fat profile. Soy sauce and fish sauce carry heavy sodium per 100g but tiny actual serving sizes. Dressings vary enormously: vinaigrette-style stay above 50, creamy ranch-style drop below 40. Mustard, hot sauce, and plain vinegars are essentially neutral (no meaningful penalty or bonus).

Score distribution

1. 01
   Egg Whole Cooked Hard Boiled

   Very good
   85
2. 02
   Italian Dressing

   Good
   72
3. 03
   Mustard Dijon

   Good
   71
4. 04
   Sriracha

   Good
   65
5. 05
   Pumpkin Cooked

   Good
   62
6. 06
   Balsamic Vinegar

   Good
   60
7. 07
   Vinaigrette Balsamic

   Good
   60
8. 08
   Olive oil (extra virgin)

   Decent
   59
9. 09
   Caesar Dressing

   Decent
   57
10. 10
    Ketchup

    Decent
    56
11. 11
    Fish Sauce

    Decent
    55
12. 12
    Mayonnaise Light

    Decent
    55
13. 13
    Pesto Basil

    Decent
    53
14. 14
    Teriyaki Sauce

    Decent
    53
15. 15
    Ranch Dressing

    Decent
    50
16. 16
    Coconut oil

    Decent
    45
17. 17
    Mustard Yellow

    Poor
    40

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