8 Healthiest Condiments, Ranked by a Dietitian

Condiments, like sauces, oils and spreads, can do more than just enhance the flavor of your favorite foods.

Many also provide valuable nutrients that support overall health. That said, not all condiments are equal. Some contain added sugar, salt, and unnecessary additives, while others provide antioxidants, healthy fats, protein, and more.

In this article, we rank the healthiest condiments based on criteria like nutrient density and ingredient quality, and offer practical tips to help you choose the best options at the store.

Why it’s healthy: Olive oil is a favorite among healthcare providers, and for good reason. It’s packed with heart-healthy monounsaturated fats and polyphenol antioxidants. Studies show that eating more olive oil may help protect against heart disease, diabetes and certain cancers.

Dietitian’s note: Using olive oil as a replacement for butter or margarine is a smart way to take care of your heart, because olive oil can reduce heart disease risk factors such as atherosclerosis, plaque buildup in the arteries that causes heart disease, and high blood pressure.

Pro tip: Use extra virgin olive oil as a finishing oil to maximize its antioxidant benefits.

Why it’s healthy: Hummus is a creamy spread made from chickpeas, tahini, olive oil and lemon juice. It’s a source of protein and fiber, nutrients that slow digestion and stimulate the release of satiety hormones, helping you feel full after eating. A half cup of hummus contains 6 grams of protein and just under 5 grams of fiber, making it a good source of both.

Dietitian’s note: Studies show that snacking on hummus might reduce your appetite, which may help you naturally eat less later in the day. This makes hummus a solid option for people trying to lose weight.

Pro tip: Use hummus as a satisfying dip for vegetables or crackers and as a spread on sandwiches instead of mayonnaise or mustard for added nutrition.

Why it’s healthy: Salsa is a condiment made with ingredients like tomatoes, lime juice, chili peppers, onions, garlic and cilantro. Not only is salsa low in calories, but it is also rich in beneficial nutrients and plant compounds like vitamin C and polyphenol antioxidants.

Dietitian’s note: Diets rich in onions, a main ingredient in salsa, have been linked to numerous health benefits, from reducing high blood lipid levels to protecting against certain cancers.

Pro tip: Salsa can be high in sodium. Fresh or refrigerated salsa generally contains less sodium than shelf-stable salsa and is a better choice for those watching their salt intake.

Why it’s healthy: Avocados are packed with fiber, healthy fats, magnesium, folate, and vitamin C, making them one of the healthiest fruits you can eat. Guacamole, made from mashed avocado, onions and lime juice, can be used in place of condiments like mayonnaise to increase the nutrient content of dishes like chicken salad and sandwiches.

Dietitian’s note: Avocados are one of the best sources of fiber you can eat. A 201-gram avocado contains 13.5 grams or 48% of the daily value (DV) of fiber. Fiber helps you feel full and supports healthy digestion.

Pro tip: To keep the salt content of your guacamole low, use herbs and spices like cilantro, chili or garlic, and cumin to boost the low-sodium flavor.

Why it’s healthy: Greek yogurt is packed with essential nutrients like protein, calcium, vitamin A and B12. It’s thicker than regular yogurt, making it a perfect base for dips, sauces or salad dressings. Some types of Greek yogurt are rich in probiotics, which may support overall gut health, reduce inflammation, and improve insulin sensitivity.

Dietitian’s note: Greek yogurt contains 17 grams of protein in a three-quarter-cup serving, about twice the protein found in regular yogurt. This makes Greek yogurt a better choice for those who want to increase their protein intake.

Pro tip: To get the most benefit, look for plain, unsweetened Greek yogurt made with live, active cultures, which indicates that yogurt is a good source of probiotics.

Why it’s healthy: Kimchi is a traditional Korean dish made from fermented vegetables, such as cabbage. Fermented foods like kimchi are rich in probiotics, which are essential for gut health. Kimchi is also very low in calories, containing only 22.5 calories per cup.

Dietitian’s note: Studies show that snacking on kimchi may improve symptoms of irritable bowel syndrome (IBS), promote weight loss, and improve metabolic health.

Pro tip: Choose raw, unpasteurized kimchi to ensure it contains high levels of live probiotics.

Why it’s healthy: Nut and seed butters, like peanut butter, almond butter, sunflower seed butter, and tahini, are among the healthiest condiments you can eat because they provide healthy fats, protein, as well as vitamins and minerals, like magnesium and vitamin E.

Dietitian’s note: Eating nut and seed butter, which is a source of fiber and protein, could promote healthier blood sugar regulation and help you feel full after eating.

Pro tip: When shopping for nut and seed butters, look for products with no added sugar and only nuts, seeds and salt. Limit nut and seed butters made with added sugars when possible.

Why it’s healthy: Tomato products, such as marinara sauce, are the primary dietary source of lycopene, a carotenoid plant pigment that has anti-inflammatory and heart-protective properties. In fact, a 2019 review of 28 studies found that people with higher tomato consumption and higher blood concentrations of lycopene had a 14% lower risk of developing heart disease.

Dietitian’s note: In addition to lycopene, marinara provides vitamin C, potassium, and vitamin A, making it an overall healthy condiment choice.

Pro tip: Marinara sauce can be high in salt, so it’s best to choose a low-sodium marinara when possible.

When shopping for condiments, there are several ways to ensure you’re filling your cart with the healthiest products:

• When possible, choose condiments that are low in added sugar, salt, and unnecessary ingredients like artificial sweeteners and colors.
• Opt for minimally processed condiments made with whole, nutritious ingredients, like those listed above
• Choose fermented foods containing live, active cultures or those that are unpasteurized to get the most probiotic benefits.
• Buy condiments in glass jars or BPA-free packaging when available
• Choose condiments that contain healthy fats, such as olive oil, nuts and seeds, and avocados

Condiments can enhance both the flavor and nutritional value of your meals and snacks.

Some of the healthiest condiments you can buy are olive oil, hummus, salsa, guacamole, Greek yogurt, kimchi, nut and seed butter, and marinara.

Try including some of these condiments in your diet for a delicious way to boost your nutrient intake.