What are the Nutritional Facts about Ketchup?
December 24, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Ketchup is one of the most popular condiments in India and worldwide. It is commonly eaten with snacks like samosa, pakora, fries, burgers, and sandwiches. Ketchup is made mainly from tomatoes, sugar, vinegar, and spices. While it adds taste, it should be eaten in moderation.
Nutritional Value of Ketchup (Per 1 Tablespoon / 15 g)
| Nutrient | Amount |
|---|---|
| Calories | 17 kcal |
| Carbohydrates | 4.5 g |
| Sugars | 3.7 g |
| Fibre | 0.1 g |
| Protein | 0.2 g |
| Total Fat | 0 g |
| Sodium | 150 mg |
| Potassium | 40 mg |
| Vitamin C | 2 mg |
| Lycopene | Present |
Values may vary by brand.
Key Nutritional Highlights of Ketchup
1. Low in Calories
- Very low calorie per tablespoon
- Easy to overeat due to sweet taste
2. High in Added Sugar
- Most calories come from sugar
- Not ideal for daily large use
3. Contains Sodium
- Can increase salt intake
- Excess may affect blood pressure
4. Source of Lycopene
- Tomato-based antioxidant
- Supports heart health
Health Benefits of Ketchup (In Small Amounts)
Provides Antioxidants
- Lycopene may reduce inflammation
- Supports heart health
Improves Taste Without Fat
- Adds flavour without oil or butter
Easy Way to Eat Tomatoes
- Useful for kids who avoid vegetables
Health Concerns of Ketchup
High Sugar Content
- May increase blood sugar
- Not ideal for diabetics in excess
High Sodium
- Can raise BP if eaten daily
- Risk for heart patients
Low Fibre
- Not a replacement for fresh tomatoes
Is Ketchup Good for Diabetes?
⚠️ Use carefully
- High glycaemic load due to sugar
- Limit to 1 teaspoon occasionally
- Choose no added sugar / low-sodium options
Ketchup vs Fresh Tomato (Comparison)
| Feature | Ketchup | Fresh Tomato |
|---|---|---|
| Calories | Low | Very low |
| Sugar | High (added) | Natural |
| Fibre | Very low | High |
| Sodium | High | Very low |
| Health Value | Limited | Very high |
Best Tips to Eat Ketchup Healthier
- Use 1–2 teaspoons only
- Avoid daily use
- Choose low-sugar brands
- Pair with home-cooked snacks
Who Should Limit Ketchup?
- Diabetic patients
- High BP patients
- Weight loss diet followers
- Children (excess sugar habit)
Final Thoughts
Ketchup is tasty but not a health food. It is low in calories but high in sugar and sodium. Eating small amounts occasionally is fine, but it should not replace fresh vegetables like tomatoes. For better health, choose low-sugar ketchup or homemade tomato chutney.