FoodScore
0/ 100
Decentvegetable· 100 g

Tabasco

Tabasco scores a decent 58 out of 100, primarily due to its status as a minimally processed whole food, though its sodium content is a notable drawback.

  • Tabasco is a minimally processed food, classified as NOVA 1.
  • It contains 633mg of sodium per 100g, which is a significant amount.
  • Provides 1.29g of protein per 100g, contributing to daily intake.
  • Offers 9% of the Daily Value for Vitamin A per 100g serving.
  • With only 12 calories per 100g, it is a very low-calorie food.
  • Scores -7 points above the vegetable category average (65/100 across 68 foods).
Fiber
0.6g
2% of Daily Value
Protein
1.29g
3% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
633mg
28% of Daily Value
+
What it brings to the table
Whole food (NOVA 1)+10
−
What holds it back
Sodium (633mg)-2

Why it scores 58

Tabasco receives a FoodScore of 58 out of 100, placing it in the 'decent' category. This score reflects its nature as a minimally processed whole food, earning a significant bonus of +10 points. As a NOVA 1 food, it aligns with dietary guidelines that encourage the consumption of foods in their natural or near-natural state. However, the most substantial penalty comes from its sodium content, which is 633mg per 100g. This high amount results in a -2 point deduction, as dietary guidelines recommend limiting sodium intake to reduce the risk of high blood pressure and other cardiovascular issues. While it provides some micronutrients like Vitamin A (9% DV) and iron (6% DV), these contributions are not substantial enough to significantly boost its score. To achieve a higher score, Tabasco would need to have a considerably lower sodium content, as this is its primary nutritional drawback. Its low calorie and fat content are positive, but do not outweigh the sodium penalty for overall scoring.

Health benefits

What the nutrients in tabasco actually do for you, grounded in established dietary science.

Supports Vision and Immune Function

Tabasco contributes to vision health and immune system function through its Vitamin A content. A 100g serving provides 9% of the Daily Value for Vitamin A, an essential nutrient involved in maintaining healthy eyesight, especially in low light, and supporting the integrity of the immune system. Vitamin A also plays a role in cell growth and differentiation. While not a primary source, regular consumption can contribute to meeting daily requirements, especially when part of a varied diet rich in other Vitamin A sources. It's a small but meaningful contribution to overall nutrient intake.

Aids in Red Blood Cell Formation

The iron content in Tabasco can aid in red blood cell formation and oxygen transport. A 100g serving provides 1.16mg of iron, which is 6% of the Daily Value. Iron is a crucial component of hemoglobin, the protein in red blood cells that carries oxygen from the lungs to the rest of the body. Adequate iron intake is essential for preventing iron-deficiency anemia, which can lead to fatigue and weakness. While this amount is not exceptionally high, it contributes to daily iron needs, particularly for individuals seeking to increase their intake of plant-based iron sources.

Low Calorie for Weight Management

Tabasco is a very low-calorie food, making it a suitable option for weight management strategies. With only 12 calories per 100g, it can add flavor to meals without significantly increasing caloric intake. This characteristic allows individuals to enhance the taste of dishes, which can improve satisfaction with meals, potentially reducing the desire for higher-calorie condiments. Incorporating low-calorie flavor enhancers like Tabasco can be a practical way to adhere to a calorie-controlled diet while still enjoying food.

Minimally Processed Food Choice

As a NOVA 1 food, Tabasco is considered minimally processed, aligning with dietary recommendations for a healthier eating pattern. Foods in this category are typically whole foods that have undergone little to no processing, retaining most of their natural nutritional properties. Choosing minimally processed foods over ultra-processed options is emphasized in dietary guidelines for their association with better health outcomes, including reduced risk of chronic diseases. This classification indicates that Tabasco is a more natural and less altered food item, contributing to a whole-food-focused diet.

How to eat it

Tabasco is primarily used as a condiment to add heat and flavor to a wide variety of dishes in the US diet. Its distinct spicy and tangy profile makes it a versatile ingredient, often used in small quantities. It's typically added at the table or during cooking to enhance the taste of savory foods, rather than consumed as a standalone item. Due to its concentrated flavor, a small amount is usually sufficient to achieve the desired effect.

Use Tabasco to flavor eggs, soups, stews, and chili for a spicy kick without adding significant calories.
Incorporate a few dashes into marinades for meats or vegetables to tenderize and infuse flavor.
Mix with olive oil and a squeeze of lime juice for a simple, zesty salad dressing.
Store Tabasco in a cool, dark place, like a pantry, to maintain its flavor and potency for an extended period.
Things to keep in mind

While generally safe for consumption, individuals sensitive to spicy foods may experience gastrointestinal discomfort or heartburn due to the capsaicin content in Tabasco. Those on sodium-restricted diets should be mindful of its 633mg of sodium per 100g, as even small servings can contribute to daily sodium intake. There are no widely documented common allergies or significant interactions with medications for Tabasco at normal serving sizes. However, as with any condiment, moderation is key, especially for individuals with pre-existing digestive issues or those monitoring their sodium intake.

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Reader questions
Is Tabasco healthy?
Tabasco scores a decent 58/100, indicating it can be part of a healthy diet. It's a minimally processed food (NOVA 1) and very low in calories. However, its significant sodium content (633mg per 100g) is a nutritional drawback to consider, especially if consumed frequently or in large amounts.
Is Tabasco good for weight loss?
Yes, Tabasco can be good for weight loss due to its extremely low-calorie count, at only 12 calories per 100g. It adds flavor and heat to meals without contributing significant calories, which can help with satiety and adherence to a calorie-controlled diet. However, be mindful of its sodium content.
Is Tabasco ultra-processed?
No, Tabasco is not ultra-processed; it is classified as NOVA 1, meaning it is a minimally processed food. This classification indicates that it retains most of its natural properties and has undergone little to no processing, aligning with recommendations for a whole-food-focused diet.
How should I store Tabasco sauce?
Tabasco sauce should be stored in a cool, dark place, such as a pantry or cupboard, to maintain its quality and flavor. While refrigeration is not strictly necessary, it can help preserve its pungency for a longer period after opening. Ensure the cap is tightly sealed to prevent air exposure.
What are some alternatives to Tabasco for heat?
Alternatives to Tabasco for adding heat include other hot sauces like Sriracha or Frank's RedHot, though their nutritional profiles may differ, particularly in sodium. Fresh or dried chili peppers, such as cayenne pepper or red pepper flakes, can also provide heat with potentially less sodium, depending on the preparation.
Does Tabasco provide any vitamins or minerals?
Yes, Tabasco provides some vitamins and minerals, though not in large quantities. A 100g serving offers 9% of the Daily Value for Vitamin A and 6% for iron. It also contains small amounts of Vitamin C (5% DV), potassium (3% DV), and magnesium (3% DV), contributing to overall nutrient intake.
Can Tabasco cause stomach upset?
For some individuals, especially those sensitive to spicy foods, Tabasco can cause stomach upset, heartburn, or indigestion. This is due to the capsaicin, the compound responsible for its heat. Starting with small amounts and observing your body's reaction is advisable if you are prone to digestive sensitivities.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 174528)Updated 2026-04-20