Barbecue sauce receives a Decent FoodScore of 55/100, primarily due to its high sodium content, which significantly offsets its minimally processed nature.
This barbecue sauce is minimally processed, classified as NOVA 1.
A 100g serving contains 1027mg of sodium, contributing significantly to daily limits.
It has 0g of added sugar, which is uncommon for many sauces.
Provides 0.9g of fiber per 100g, a modest amount for digestive health.
With only 0.63g total fat per 100g, it is a very low-fat condiment.
Scores +4 points above the snack category average (51/100 across 54 foods).
Fiber
0.9g
3% of Daily Value
Protein
0.82g
2% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1027mg
45% of Daily Value
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What it brings to the table
Whole food (NOVA 1)+10
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What holds it back
Sodium (1027mg)-5
Why it scores 55
Barbecue sauce earns a FoodScore of 55 out of 100, placing it in the 'Decent' category. The most significant positive factor is its classification as NOVA 1, meaning it is a minimally processed food, which contributes a +10 bonus to its score. This indicates it's closer to its natural state compared to many other condiments. However, the score is heavily impacted by its high sodium content. A 100g serving contains 1027mg of sodium, which is over 40% of the daily recommended limit for most adults, leading to a substantial -5 penalty. While it contains 0g of added sugar, a positive attribute, its overall nutrient density is low. It provides only small amounts of protein (0.82g), fiber (0.9g), and essential micronutrients like potassium (232mg, 5% DV) and iron (0.64mg, 4% DV). To achieve a higher score, the sodium content would need to be drastically reduced, as this is the primary nutritional drawback.
Health benefits
What the nutrients in barbecue sauce actually do for you, grounded in established dietary science.
Supports a Minimally Processed Diet
This barbecue sauce is classified as NOVA 1, indicating it is a minimally processed food. Dietary guidelines emphasize the importance of consuming foods that are as close to their natural state as possible to support overall health. Choosing minimally processed options can help reduce intake of artificial ingredients, excessive added sugars, and unhealthy fats often found in ultra-processed foods. While a condiment, its NOVA 1 status means it aligns with a dietary pattern focused on whole and less-altered ingredients, contributing positively to your food choices.
Low in Added Sugars
This barbecue sauce contains 0g of added sugar per 100g serving. This is a notable benefit, as many commercially available barbecue sauces can be high in added sugars, which contribute to excess calorie intake without providing significant nutritional value. Reducing added sugar intake is a key recommendation from the USDA Dietary Guidelines for Americans to help manage weight, reduce the risk of type 2 diabetes, and support heart health. Opting for sauces with no added sugar can be a simple way to improve the nutritional quality of meals.
Very Low in Fat
With only 0.63g of total fat per 100g, this barbecue sauce is a very low-fat condiment. This includes a minimal 0.05g of saturated fat, and 0g of trans fat. For individuals monitoring their fat intake, particularly saturated and trans fats which are linked to heart health concerns, this sauce presents a favorable profile. While fats are essential, choosing low-fat condiments can help manage overall dietary fat intake, especially when paired with higher-fat main dishes, contributing to a balanced diet.
Modest Source of Potassium
This barbecue sauce provides 232mg of potassium per 100g, which contributes 5% of the Daily Value. Potassium is an essential mineral that plays a crucial role in maintaining healthy blood pressure and fluid balance in the body. Research supports that adequate potassium intake can help offset the effects of sodium on blood pressure. While not a primary source, incorporating foods that contribute even modest amounts of potassium can help individuals meet their daily requirements for this important electrolyte, especially when consumed as part of a balanced meal.
Barbecue sauce receives a Decent FoodScore of 55/100, primarily due to its high sodium content, which significantly offsets its minimally processed nature.
How to eat it
Barbecue sauce is a versatile condiment in American cuisine, typically used to enhance the flavor of grilled or roasted meats, vegetables, and sandwiches. It's often brushed onto food during cooking or served as a dipping sauce. Given its flavor profile, it can transform simple dishes, but portion control is key due to its sodium content. It's best enjoyed in moderation as a flavor accent rather than a primary ingredient.
Use this barbecue sauce as a marinade for lean proteins like chicken or tofu to infuse flavor before grilling or baking.
Dilute the sauce with a little vinegar or water to reduce the intensity of its flavor and sodium per serving, making it a lighter dressing option.
Pair with fiber-rich vegetables like roasted broccoli or grilled corn to add flavor without significantly increasing calorie density.
Measure your serving to manage sodium intake; a typical serving size is often 1-2 tablespoons, not 100g.
Store opened barbecue sauce in the refrigerator and consume within the recommended period on the label for optimal freshness and safety.
Things to keep in mind
There are no widely documented common allergies or significant gastrointestinal issues specifically associated with barbecue sauce at normal serving sizes. However, individuals with sodium-sensitive hypertension or those on sodium-restricted diets should exercise caution due to its high sodium content (1027mg per 100g). While this product has no added sugar, some individuals may have sensitivities to other ingredients commonly found in barbecue sauce, such as vinegar or spices. As with any condiment, moderation is key to avoid excessive intake of any single component.
This particular barbecue sauce has a FoodScore of 55/100, placing it in the 'Decent' category. It is considered minimally processed (NOVA 1) and contains 0g of added sugar, which are positive attributes. However, its high sodium content of 1027mg per 100g is a significant drawback. While it can be part of a balanced diet, it should be consumed in moderation due to its sodium levels.
Is barbecue sauce good for weight loss?
This barbecue sauce is very low in fat (0.63g per 100g) and has no added sugar, making it a relatively low-calorie condiment at 172 calories per 100g. When used in small portions, it can add flavor to meals without significantly increasing calorie intake. However, its high sodium content could contribute to water retention, which might temporarily affect weight. Portion control is essential.
Is barbecue sauce ultra-processed?
No, this barbecue sauce is classified as NOVA 1, meaning it is minimally processed. This classification indicates that it has undergone little to no processing, or only processes like grinding, drying, or fermenting, without the addition of substances like artificial flavors, colors, or high amounts of added sugars and unhealthy fats often found in ultra-processed foods.
How can I reduce the sodium in my barbecue sauce dishes?
To reduce sodium, you can dilute the barbecue sauce with a low-sodium liquid like water, unsalted broth, or vinegar before using it. You can also mix it with other low-sodium seasonings and herbs to boost flavor without relying solely on the sauce. Additionally, using smaller portions of the sauce and focusing on flavorful, fresh ingredients in your main dish can help.
What are some good alternatives to barbecue sauce?
If you're looking for lower-sodium alternatives, consider making your own sauce from scratch using tomatoes, vinegar, and spices, allowing you to control the sodium. Other options include using herb-based marinades, lemon juice and pepper, or a small amount of hot sauce for a flavor kick. You can also explore low-sodium or no-sugar-added barbecue sauce brands.
Does barbecue sauce provide any vitamins or minerals?
This barbecue sauce provides modest amounts of some essential minerals. A 100g serving offers 232mg of potassium (5% DV), 0.64mg of iron (4% DV), and 33mg of calcium (3% DV). It contains very low percentages of vitamins like Vitamin C (1% DV) and Vitamin A (1% DV). It is not a significant source of most vitamins and minerals, and should be considered a flavor enhancer rather than a nutrient-dense food.