The Healthiest And Unhealthiest Store-Bought Ketchup
Toh-mah-toh, toh-may-toh! Who doesn't like their french fries and grilled chicken with some finger-licking ketchup? It's a favorite in most American kitchens. But aside from the burst of flavors this condiment releases when combined with your favorite dishes, what else does it offer? Is it healthy? Ketchup, as we know it, is made with three primary ingredients; tomatoes, vinegar and sugar. But, it was originally made in China from soybeans, fish entrails and the leftovers from meat processing (via History).
Health Reporter explains that the use of tomato concentrate with vinegar and sugar — especially high fructose corn syrup — makes ketchup an unhealthy condiment. And the tomato concentrate used for ketchup is almost bare because the long hours of exposure to heat during cooking strips away all the ingredients (per NDTV). Additionally, there are high amounts of salt and sugar. However, different brands are redefining ketchup and its constituents.
Some individuals argue that vinegar and sugar are absolute necessities for any ketchup to taste like, well, ketchup. Others disagree. And thus, there are brands that substitute these unhealthy ingredients with better ones. You can even learn how to make your own ketchup if you want to be extra safe. But hold your fries. We're about to mess up your plate with this list of healthy and unhealthy store-bought ketchup brands.
Unhealthy: Del Monte Ketchup
Del Monte Foods may be doing well in other aspects of processed food production but their ketchup certainly misses the point. This brand's ketchup is bottom-of-the-barrel-worthy for a number of reasons. The ingredient list shows that tomato concentrate is the main ingredient followed by high fructose corn syrup, vinegar and more corn syrup. Sugar is also added. A quick look at the nutritional label reveals that a serving (1 tablespoon) contains 3 grams sugar, a ghastly 160 milligrams sodium and 15 grams of calories. If about 5 tablespoons are consumed in one meal, that would be nearly 1,000 milligrams of sodium from the ketchup alone. Add that to the sodium from the main dish and you have a value close to the recommended daily intake for the average person!
Mashed places this ketchup brand at the bottom of their list because its consistency is a little thicker than most but it supposedly has very poor flavors. But since we're considering health as our marker, you might want to leave this ketchup on the shelf during your next grocery run.
Healthy: Trader Joe's Organic Ketchup
Another player in the healthy food team is Trader Joe's. The brand is well-known for its range of organic products, including pasta & grains, teas, sauces and many others. But our focus is on ketchup which is certified by the USDA. That alone gives it credibility as a health-conscious condiment. But what makes it healthy?
For one, it is purely organic. The ingredients are organic tomato purée, organic sugar, organic white vinegar, organic spices and salt. Each serving is 1 tablespoon and contains 20 calories. The sodium content is 150 milligrams, while the carbs and added sugar are 5 grams and 3 grams, respectively. Tomato purée is much better than concentrate, which most unhealthy brands contain. It is a thick tomato liquid made by cooking and straining tomatoes for a short time (per Delighted Cooking). Purée is much better than tomato paste or concentrates which are cooked for much longer, killing the nutrients.
Trader Joe's ketchup has a kosher alternative as well. Either way, your heart can be at peace knowing that your indulgence with your favorite creamy red sauce will be almost completely harmless.
Unhealthy: Whataburger ketchup
Whataburger ketchup from Whatastore is quite popular. While some consumers can swear that this ketchup is the next best thing since sliced bread, let's look at the nutritional value compared to the recommended health standards. Based on the nutritional label posted on Fatsecret, this brand's spicy ketchup is just a big can of salt. Each serving contains a jaw-dropping 240 milligrams of sodium! The DV percentage is 10%. For their Fancy ketchup, the sodium is 200 milligrams per serving. If this doesn't scream unhealthy, then diseases are nothing to be worried about.
The ingredient list provides another reference that proves how hostile it is healthwise. Tomato concentrate is the base for both the fancy and spicy ketchup. They also contain both high fructose corn syrup and sugar. High fructose corn syrup has been linked to the risk of diabetes, fatty liver disease and obesity (via WebMD). Combining it with sugar doubles the risk and buttresses the point that you might want to dump this suspiciously delicious bottle of Whataburger ketchup.
Healthy: Annie's Organic Ketchup
Annie Withey, alongside her husband, Andrew Martin, started Annie's homegrown food in 1989. Initially, the aim was to thrive in business alone. But now, the brand states that they intend to cultivate a healthier and happier world through nourishing foods.
Some reviews opine that Annie's ketchup does not taste half as well as some other brands, but one thing it doesn't compromise on is health standards. The ingredients listed on the product show that the ketchup is made with tomato paste, cane sugar, distilled vinegar, allspice, sea salt, dried onion and clove. There is no high fructose corn syrup. It's a healthy alternative, too, because the ingredients are organic. The sodium content per serving is 130 milligrams, and its added sugar content is 3 grams. A serving is 20 calories. While this is not very different from other brands, it calls for lesser concern because the constituents are not harmful — at least you're certain the tomato paste still contains some lycopene, a nutrient packed with antioxidants. Healthline reveals that the antioxidants in tomatoes keep free radicals in check.
So, feel free to restock your pantry with Annie's organic ketchup for barbecue Sunday and hamburger Tuesday. Just go easy on the servings.
Unhealthy: Heinz
One of the oldest and biggest brands — the average American's go-to ketchup brand — is Heinz. Heinz came into existence in 1876! That was before the light bulb was invented and the Eiffel tower was built (via Delish). With this, it's quite easy to see how and why Heinz would dominate the market. Consistency, longevity and presence have engraved their name into millions of hearts and their ketchup, many a kitchen cupboard. So, how can it be unhealthy?
As usual, facts first. It is common knowledge that high amounts of sodium intake can cause high blood pressure, heart attack and stroke, per the Center for Disease Control and Prevention. We're also acquainted with the pitfalls of high fructose corn syrup. Heinz tomato ketchup contains 180 milligrams of sodium per serving. Its ingredient list also mentions tomato concentrate, high fructose corn syrup and corn syrup. Aside from these, EWG faults it for not specifying the flavor it contains. In addition, it is not certified organic and contains up to 1 teaspoon of natural and added sugar per serving. If a serving is 1 tablespoon and 1 tablespoon of this ketchup is made of 1 teaspoon each of added and natural sugar, shouldn't that raise a red flag every time you slap this on your burger, barbecue or fries? Hopefully, you get the point and break up with the beloved Heinz ketchup.
Healthy: Sir Kensington Ketchup
The official website for Sir Kensington's ketchup boasts that its ketchup is made from tomatoes that soak up the California sun and zero high fructose corn syrup. The second claim is enough to score this brand high on the list of ketchup brands that are suitable for consumption healthwise. But other factors pushed it onto our list of healthy store-bought ketchup options.
Sir Kensington, a food condiment brand, was founded by Scott Norton & Mark Ramadan in 2010. They became a subsidiary of Unilever (by acquisition) in 2017 (via The New York Times).
This brand has a reputation as one of the best, with a robust, tangy flavor. A plus is that it is made with fresh tomatoes rather than concentrate. Does this speak to its quality healthwise? Let the nutritional information be the deciding factor — the sodium content is a little disturbing at 190 milligrams per serving. Added sugars are just 2 grams and the calorie count is 15. The ketchup contains tomatoes, tomato paste, fair trade organic cane sugar, water, onions, distilled vinegar, salt, lime juice concentrate, green bell peppers, and allspice.
Healthy: True Made Foods Ketchup
True made Ketchup is truly made for healthy eating because its constituents and nutritional information lend credence to that conclusion. Made with carrots, apples, squash and tomato paste, the brand refers to its ketchup as, "The ketchup that will save America," and when you see its nutritional label, you might become a believer.
They set up their food business in 2015 with Abe Kamarck as the founder. As stated on the brand's website, its mission is to create a world where people "can enjoy their favorite foods" without sacrificing health. The page further reveals that Abe didn't want to watch his kids consume ketchup with as much sugar as ice cream, so he made his own.
True Made's ketchup is firstly Whole30, Paleo, Keto and Kosher certified. Then its sodium content is 135 milligrams, an exciting difference from other brands. It has no added sugars as it is sweetened with apples, butternut squash and carrots. With this healthier option, slather away.
Healthy: French's Ketchup
French's Foods LLC was founded by Robert Timothy French, but ketchup was not on their first line of products. The brand began producing ketchup in late 2014 and is now owned by McCormick for Chefs.
French's ketchup is well-known because of its affiliation with leading ketchup brand Heinz. It sits on the list of healthy options for a number of reasons, the first being that it is certified as a non-GMO project. It is also gluten free. But its ingredients which are tomato concentrate, sugar, vinegar, salt, onion powder and natural flavor make it a bit problematic. The sodium content is another reason for concern, as it is clocked at 170 milligrams per serving.
Many things are excellent about this ketchup, but the high sodium content and tomato base raise eyebrows. Best to consume it in small quantities if you want to eat it. Otherwise, there are many healthier options without the caveats in this brand.
Healthy: Woodstock Farms Organic Tomato ketchup
Organic food has redefined healthy eating, and food companies like Woodstock Farms have taken it upon themselves to continually dole out safe and scrumptious products. The Woodstock Organic Tomato Ketchup falls into this category.
Woodstock makes its ketchup with organic tomato concentrate, organic sugar, organic vinegar, salt, organic onion powder and organic spices. The brand claims that its product is void of artificial flavors or colors. While there are better alternatives, Woodstock certainly has a spot on the shelf for healthy store-bought ketchup. Its nutritional content per serving is 20 calories, 150 milligrams sodium, 3 grams sugars, and 4 grams of carbs. The food maker advertises its product with the promise of an "unmistakable taste," thanks to their blend of unique spices.
Since there is no trace of high fructose corn syrup — and all other ingredients are organic, plus no artificial flavors or colors — it's safe to squish and snack with this delicious ketchup.
Healthy: Gault's 100% Sweetened-By-Veggies Tomato ketchup
Gault's ketchup may not be as popular as Heinz's. But this is your alternative if you'd like to do away with sweet but unhealthy ketchup — especially if you can't stomach ketchup with little to no sweetness. Surprisingly, this brand sweetens their ketchup with veggies, and we can all agree that it doesn't get healthier than that.
According to the brand's official page, Gault's ketchup is made with tomato paste (40%), water, carrot extract, white vinegar, citric acid, herbs & spices. It is corn and soy free. Nutrition-wise, it contains 36 milligrams sodium, 2 grams carbs, 1 gram sugars, with a calorie count of 6 for a 6-gram serving (via MyNetDiary).
Gault's is made in New Zealand and imported by Kiwi Importers. No other brand comes close to this one when the chips are down to healthy store-bought ketchup. If you have reservations about the taste, you might want to give it a try. Even if it falls short of your taste buds' expectations, you can rest assured that your body won't be ingesting anything unhealthy.