Low Sodium Condiments: How Much Sodium Is in Your Favorite Sauces

By Andrea Cohen
Published 11/7/2026
Dietitian Reviewed: Erin McNamara, RDN, LDN, CLT
Approved for These Diets:
Low Sodium
In This Article
Low Sodium Condiments: How Much Sodium Is in Your Favorite Sauces
Photo Credit: Adobe Stock

You can cook a perfectly low sodium dinner and then undo a lot of that work at the table. A tablespoon of soy sauce has about 880 mg of sodium, which is more than half of the 1,500 mg the American Heart Association considers ideal for most adults. Ketchup, ranch, salsa, and barbecue sauce all add up, too, especially when nobody measures.

The good news is that you don’t have to give up the sauces and spreads you love. In this guide, you’ll find the sodium counts for 30 popular condiments, the store-bought options that are worth buying, the ones with more sugar than you’d expect, and eight homemade swaps from our test kitchen. If you’re just getting started on a low sodium lifestyle, our Low Sodium Diet Guidelines, Tips and Recipes contains useful information for meeting your goals.

Asian-Style Sauces

This group is comprised of the saltiest condiments in the fridge, so it’s where a little goes a long way:

  • Fish sauce: 1,413 mg per tablespoon
  • Soy sauce: 879 mg per tablespoon
  • Teriyaki sauce: 690 mg per tablespoon
  • Reduced-sodium soy sauce: 511 mg per tablespoon
  • Oyster sauce: 492 mg per tablespoon
  • Hoisin sauce: 258 mg per tablespoon
  • Sweet and sour sauce: 189 mg per 2 tablespoons

Burger and Sandwich Condiments

Each of these may not look too bad on its own, but people often use two or three of them at once:

  • Barbecue sauce: 349 mg per 2 tablespoons
  • Steak sauce: 280 mg per tablespoon
  • Ketchup: 154 mg per tablespoon
  • Sweet pickle relish: 122 mg per tablespoon
  • Mayonnaise: 88 mg per tablespoon
  • Yellow mustard: 55 mg per teaspoon

Dips, Dressings, and Spreads

Creamy dips and bottled dressings are easy to underestimate because they don’t taste especially salty:

  • Cocktail sauce: 757 mg per 1/4 cup
  • Italian dressing: 292 mg per 2 tablespoons
  • Thousand Island dressing: 289 mg per 2 tablespoons
  • Jarred salsa verde: 272 mg per 2 tablespoons
  • Ranch dressing: 270 mg per 2 tablespoons
  • Jarred salsa: 256 mg per 2 tablespoons
  • Tartar sauce: 200 mg per 2 tablespoons
  • Prepared horseradish: 21 mg per teaspoon

Hot Sauces and Worcestershire

Hot sauce servings are tiny, but brands vary a lot, so the label is worth a look:

  • Sriracha: 138 mg per teaspoon
  • Typical hot pepper sauce: 124 mg per teaspoon
  • Worcestershire sauce: 74 mg per teaspoon
  • Tabasco: 30 mg per teaspoon

Jarred Pasta and Cooking Sauces

These usually get poured by the half or quarter cup, so the sodium adds up quickly:

  • Jarred pesto: 609 mg per 1/4 cup
  • Jarred marinara: 577 mg per 1/2 cup
  • Canned red enchilada sauce: 306 mg per 1/4 cup
  • Canned pizza sauce: 219 mg per 1/4 cup

The Best Low Sodium Condiments to Buy

Don’t feel like you have to start making all your own condiments if you’re limiting sodium. A few store-bought versions make a difference and they’re easy to find in most grocery stores:

  • Low sodium ketchup. The USDA lists it at about 3 mg of sodium per tablespoon, compared to 154 mg for regular ketchup. (It has the same amount of sugar, though)
  • No-salt-added marinara. A low sodium jarred marinara has about 38 mg per 1/2 cup. Regular jarred marinara has 577 mg.
  • Unsalted mayonnaise. Mayo made without salt has about 4 mg per tablespoon, compared to 88 mg for regular.
  • Salt-free bottled dressings. Italian dressing made without salt has about 9 mg per 2 tablespoons. The regular version has 292 mg.
  • Vinegar-based hot sauce. Tabasco has about 30 mg per teaspoon. That’s a quarter of what a typical hot pepper sauce has.
  • Mustard, horseradish, vinegar, and citrus. A teaspoon of yellow mustard has 55 mg, prepared horseradish has 21 mg, and most vinegars and fresh lemon or lime juice have 1 mg or less. All of them add a lot of punch for very little sodium.

One label to watch is “reduced sodium” or “less sodium.” That only means the product has at least 25% less sodium than the original. Reduced-sodium soy sauce still has about 511 mg per tablespoon, so it’s far from a low sodium food.

Low Sugar and Sugar-Free Condiments

Sodium isn’t the only thing hiding in the condiment aisle. Many sauces use sugar to balance out the salt and vinegar and the American Heart Association recommends no more than 25 grams of added sugar a day for women and 36 grams for men. Here’s how some popular picks compare:

  • Barbecue sauce: 11 grams of sugar per 2 tablespoons
  • Sweet and sour sauce: 7 grams per 2 tablespoons
  • Thousand Island dressing: 5 grams per 2 tablespoons
  • Hoisin sauce: 4 grams per tablespoon
  • Sweet pickle relish: 4 grams per tablespoon
  • Ketchup: 4 grams per tablespoon
  • Teriyaki sauce: 3 grams per tablespoon

If you’re watching sugar as well as sodium, mustard, hot sauce, horseradish, vinegar, salsa, and pesto are all naturally low in sugar. A low sodium ketchup still has about 4 grams of sugar per tablespoon, so read the sugar line as well as the sodium line on the label.

How to Make a Sauce Less Salty

Whether you’re fixing a sauce that came out too salty or trying to stretch a store-bought one further, these tricks from our test kitchen help:

  • Add more of the unsalted base. If a pasta sauce or gravy tastes too salty, stir in more no-salt-added tomatoes, unsalted broth, or water to dilute it. Simmer it a few extra minutes to bring the flavor back up.
  • Brighten it with acid. A squeeze of lemon juice or a splash of vinegar won’t remove salt, but it shifts the balance so the sauce tastes less salty and fresher.
  • Round it out with something creamy or sweet. A spoonful of nonfat Greek yogurt, a splash of milk, or a pinch of sugar can soften a harsh, salty edge.
  • Bulk it up. Stir in extra unsalted vegetables, beans, or cooked chicken to spread the sodium across more servings.
  • Cut store-bought sauces with something unsalted. Mix soy sauce with an equal amount of water, rice vinegar, or orange juice or stretch jarred salsa with fresh chopped tomatoes, onion, and cilantro.
  • Measure, then dip. Pouring straight from the bottle almost always means using more than you think. Measure a serving into a small dish and dip your food into it.

For more ideas on cooking with less salt, our guide to spices low in sodium shows which herbs and spices have almost no sodium and how to use them in place of salt. You’ll also see where else sodium tends to hide in How Too Much Sodium Affects Your Health & Where It’s Hiding.

8 Homemade Swaps from Our Test Kitchen

Homemade sauces let you decide exactly how much salt goes in and most of them take just a few minutes to make. Each of these was developed by our team of chefs and dietitians in the Health eCooks test kitchen to balance taste and nutrition. Once you get used to making a few of these at home, the bottled versions start to taste a lot saltier than you remember.

  1. 01

    Instead of Jarred Marinara: Stewed Tomato Marinara

    Low Sodium Marinara Sauce with Canned Stewed Tomatoes
    Photo Credit: Adam Fisher, Baldwin Publishing
    45 mins

    Total Time: 45 minutes | Sodium: 41 mg per serving | Makes 8 servings

    Jarred marinara can have more than 500 mg of sodium in a 1/2-cup serving and this one has just 41 mg. No-salt-added stewed tomatoes and tomato paste make a thick, rich base, and a splash of white wine, fresh parsley, garlic, and oregano give it that slow-simmered flavor. Make a double batch and freeze half for an easy weeknight pasta night. If you have fresh Roma tomatoes on hand, our Low Sodium Spaghetti Sauce with Fresh Roma Tomatoes is another delicious option at 95 mg per serving.

    View Recipe
  2. 02

    Instead of Burger Sauce or Thousand Island: Special Sauce

    Special Sauce
    Photo Credit: Adam Fisher, Baldwin Publishing
    5 mins

    Total Time: 5 minutes | Sodium: 33 mg per serving | Makes 4 servings

    This creamy, tangy sauce tastes just like the one on your favorite fast-food burger! Greek yogurt replaces the mayo, and a little reduced-sodium ketchup, relish, Dijon, and smoked paprika deliver that classic sweet and savory flavor. Thousand Island dressing has about 289 mg of sodium in 2 tablespoons, while a serving of this one has just 33 mg. Spoon it over a burger, use it as a dip for oven fries, or drizzle it on a burger bowl.

    View Recipe
  3. 03

    Instead of Tartar Sauce: Cajun Remoulade

    Heart Healthy Cajun Remoulade
    Photo Credit: Baldwin Publishing Staff Photographer
    5 mins

    Total Time: 5 minutes | Sodium: 110 mg per serving | Makes 6 servings

    Louisiana-style remoulade is a zestier, spicier take on tartar sauce. Greek yogurt, Dijon mustard, horseradish, smoked paprika, and a pinch of cayenne give it a creamy texture and a gentle kick. It’s perfect with crab cakes, baked fish, shrimp, and po’ boy sliders.

    View Recipe
  4. 04

    Instead of Jarred Salsa Verde: Creamy Salsa Verde

    Creamy Salsa Verde
    Photo Credit: Adam Fisher, Baldwin Publishing
    30 mins

    Total Time: 30 minutes | Sodium: 10 mg per serving | Makes 4 servings

    Roasting the tomatillos and garlic gives this sauce a smoky, slightly sweet flavor you just can’t get from a jar. Blended with Greek yogurt, cilantro, parsley, jalapeño, and lime juice, it turns silky and bright and it has just 10 mg of sodium per serving. Jarred salsa verde has about 272 mg in 2 tablespoons. Drizzle it over tacos, taco bowls, or grilled chicken or use it as a creamy salad dressing.

    View Recipe
  5. 05

    Instead of Jarred Pesto: Nut-Free Basil Pesto

    Healthy Pesto
    Photo Credit: Adobe Stock
    5 mins

    Total Time: 5 minutes | Sodium: 52 mg per serving | Makes 8 servings

    Fresh basil, garlic, lemon juice, and olive oil blend into a bright green pesto. A quarter cup of Pecorino Romano or Parmesan adds the salty, nutty flavor, so there’s no need for added salt. Shelf-stable jarred pesto has about 609 mg of sodium per 1/4 cup. Toss this one with pasta, spread it on sandwiches, or spoon it over grilled fish. (Curious about the nutrition? Our article Is Pesto Good for You? breaks it down.)

    View Recipe
  6. 06

    Instead of Bottled Ranch: Healthy Ranch Dressing

    Healthy Ranch Dressing
    Photo Credit: Jessica Kielman, Baldwin Publishing
    10 mins

    Total Time: 10 minutes | Sodium: 49 mg per serving | Makes 8 servings

    Bottled ranch has about 270 mg of sodium in 2 tablespoons and this creamy version has just 49 mg per serving. Greek yogurt makes it thick and tangy and our homemade ranch seasoning, with dill, paprika, onion, and garlic, gives it that familiar herby flavor. Serve it with crunchy raw vegetables, drizzle it on a salad, or use it as a dip for baked chicken tenders.

    View Recipe
  7. 07

    Instead of Bottled Italian Dressing: Low Sodium Italian Dressing

    Low Sodium Italian Salad Dressing
    Photo Credit: Adam Fisher, Baldwin Publishing
    5 mins

    Total Time: 5 minutes | Sodium: 9 mg per serving | Makes 8 servings

    This zesty vinaigrette is made with olive oil, white wine vinegar, fresh lemon juice, garlic, oregano, and thyme, plus a little nutritional yeast for a savory boost. It has just 9 mg of sodium per serving. It also makes a great marinade for chicken and vegetables. For more ideas, browse our 14 Low Sodium Salad Dressing Recipes.

    View Recipe
  8. 08

    Instead of Jarred Gravy: Caramelized Onion Gravy

    Caramelized Onion Gravy (Gluten Free Gravy)
    Photo Credit: Adobe Stock
    60 mins

    Total Time: 1 hour | Sodium: 137 mg per serving | Makes 8 servings

    With the holidays coming up, this one is worth bookmarking! Three pounds of sweet onions cook down slowly until they’re deep golden and jammy, then simmer with unsalted chicken broth, fresh thyme, and a splash of balsamic vinegar. The result is a rich, savory gravy that doesn’t need pan drippings and it’s gluten-free, too. Serve it over turkey, mashed potatoes, or pork chops.

    View Recipe

Frequently Asked Questions

Here are answers to the questions we hear most about condiments and sodium.

  • Mustard, prepared horseradish, vinegar, fresh citrus, homemade salsa, and vinegar-based hot sauces are some of the healthiest condiments because they’re low in sodium, sugar, and calories. Sauces made with Greek yogurt, like our Special Sauce and Healthy Ranch Dressing, are also good choices.

  • Regular ketchup has about 154 mg of sodium per tablespoon, which isn’t extreme on its own. The problem is that most people use two or three tablespoons at a time, which can add up to 300 to 460 mg. Low sodium ketchup has about 3 mg per tablespoon, so it’s an easy switch.

  • Low sodium ketchup is the simplest swap. You can also try fresh salsa, a spoonful of no-salt-added tomato paste thinned with a little vinegar and water, or our Special Sauce, which uses Greek yogurt and a small amount of reduced-sodium ketchup.

  • Reduced-sodium soy sauce has about 511 mg of sodium per tablespoon, according to the USDA. That’s much less than regular soy sauce, but it’s still well above the 140 mg FDA limit for a low sodium food. Use it in small amounts or stretch it with water, rice vinegar, or orange juice.

  • Mustard, hot sauce, horseradish, vinegar, and fresh lemon or lime juice have little to no sugar. Most homemade salsas and pestos are naturally low in sugar, too. Ketchup, barbecue sauce, teriyaki, and hoisin are the ones to watch out for if you’re trying to limit sugar.

  • The Dietary Guidelines for Americans recommend less than 2,300 mg a day for adults. The American Heart Association sets the same upper limit but suggests an ideal goal of 1,500 mg for most adults, especially those with high blood pressure. If you have a chronic health condition, ask your doctor or a registered dietitian what target is right for you. Our Low Sodium Diet Guidelines, Tips and Recipes walks through how to reach your goal, and every recipe in this guide is approved by Jane Schwartz, RDN, CLT, or one of our other Health eCooks registered dietitians.

Looking for More Low Sodium Ideas?

If you’re working on cutting back on sodium, these articles and recipe collections will help:

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