Dietitians reveal what really is the HEALTHIER choice between ketchup and mustard

When it comes to choosing between ketchup or mustard, which is the healthier choice?

Dietitians Tina Marinaccio, Avery Zenker and Jennifer House weighed in on the spices in question by sharing their professional opinions with the New York Post.

The discussion revealed that ketchup contains good nutrients such as lycopene, a healthy antioxidant, with a typical serving of red sauce containing just four grams of sugar, 19 calories and 150 milligrams of sodium.

However, mustard is still “healthier than ketchup (because) it has fewer calories and does not contain high fructose corn syrup like most ketchup brands,” says Tina.

Ketchup is made from “tomato, vinegar, various forms of corn syrup, salt and spices,” with some brands adding “sriracha, jalapenos and cayenne pepper,” she added.

Although many consumers think it's made from “pure sugar,” according to Jennifer, it's actually third on the bottle – written in descending order from most to least amount used in the product.

One tablespoon of the popular seasoning, considered a typical serving, contains “19 calories, about four grams of sugar and 150 milligrams of sodium,” the expert explained.

Avery added: 'The American Heart Association recommends limiting added sugars to 25 grams per day for women and 36 grams for men.'

Ketchup contains nutrients such as lycopene, an antioxidant that helps prevent prostate cancer.

Jennifer explained that ketchup is also used as a “masking food,” meaning it can serve as a tasty distraction as someone is introduced to new menu items.

“Little bits of ketchup here and there as a seasoning won't undermine your health goals,” Tina shared.

One tablespoon of the red seasoning contains “19 calories, about four grams of sugar and 150 milligrams of sodium,” Jennifer said (stock image)

“However, if you use your fries to scoop up as much ketchup as possible, the sugar can really add up.”

But it's important to note that there are products that specifically advertise as low sodium, for those who want to reduce their intake.

Tina also recommended using ketchup with “natural sweeteners like real sugar,” and skipping products that contain “artificial sweeteners like sucralose.”

Sucralose can lead to insulin resistance, which can increase blood sugar levels, pre-diabetes and type 2 diabetes.

On the other hand, “classic mustard contains mustard seeds, vinegar, salt and spices, but typically does not contain sugar unless it is intended to be sweet, such as honey mustard,” Tina added.

One teaspoon, considered a typical serving, contains three to five calories and 110 milligrams of sodium.

Avery said, “On most mustard nutrition labels, one serving is listed as zero calories because foods containing less than five calories per serving may be rounded down to zero.

“So if you eat multiple servings of mustard, it won't be zero calories, but it's also not common to eat amounts of mustard to the extent that the total calories are significant.”

Mustard contains no sugar, trans fat or cholesterol.

For gourmets, it is recommended to opt for mustard with turmeric as a color instead of artificial colorings.

Avery said: 'On most mustard nutrition labels, one serving is listed as zero calories, because foods containing less than five calories per serving may be rounded down' (stock image)

Turmeric contains curcumin, which gives mustard the bright yellow color and this ingredient is also an anti-inflammatory and antioxidant.

It is recommended to purchase lower sodium mustard and moderate portions of sweetened mustard.

Overall, it seems that when choosing between the two condiments, mustard is the healthier option.

Tina concluded that 'mustard is healthier than ketchup. It is lower in calories and does not contain high fructose corn syrup like most ketchup brands.

“The salty spout of mustard prevents you from eating too much to exceed the recommended amount of sodium.”

Although it is a healthier choice, it is advisable to watch your portions when it comes to sweetened mustard varieties.

“Individual health goals will help determine which choice is ideal for a person,” says Avery.

“Someone who is trying to reduce sugar intake may want to choose mustard, while someone who likes ketchup in moderation may choose it more often.”