Tiny Toppings, Big Effect: How Condiments Shape Your Results

I’ve found that when most clients think about improving their health with nutrition, they are typically focused on meals, snacks, and workouts. What is often overlooked are the small additions to our meals, like condiments.

Condiments can absolutely make meals more enjoyable, and we want to enjoy our food. But many condiments pack a huge calorie punch, causing daily calories to spike without helping you feel fuller or more satisfied.

Let’s dive into some common culprits and how to swap them without sacrificing flavor or enjoyment.

Sneaky High Calorie Condiments

Mayonnaise & Aioli

Creamy condiments like mayo and aioli are very calorie-dense. One tablespoon can contain close to 100 calories and 10 grams of fat. In my experience with clients, fats are one of the hardest macros to rein in. Fats show up in places we don’t expect, like condiments. Toppings like mayo typically are not pre-portioned, making them easy to spread generously, causing portions to creep well beyond what we think we’re using.

Creamy Salad Dressings

We’ve all been there. We are out to eat and think ‘I’ll order a salad!”. With the best of intentions, we eat our salad and feel so good about our choice until we log the meal and realize just how much hidden fat and calories are in the salad dressing! Ranch, Caesar, blue cheese, and similar dressings are the big culprits. A single one once serving of creamy salad dressing typically has 150 to 200 calories and 7 to 14g of fat! It’s easy to see how quickly those fat grams add up.

Sugary Sauces (BBQ, Teriyaki, Sweet Chili, Honey Mustard)

Another surprising high calorie addition I see with my clients is sugary sauces. These sauces are often lower in fat but higher in added sugars, which can quickly spike calories, especially when used on proteins, bowls, or stir-fries.

Ketchup

The most popular of them all, Ketchup! Ketchup is a go-to addition for so many foods in our diet. Ketchup may seem harmless, but it’s actually another sneaky source of added sugar when used frequently or in large amounts.

Smarter Swaps That Still Taste Good

When educating clients, my goal isn’t for them to totally eliminate condiments. I’m aiming to teach awareness and for clients to use them intentionally while choosing options that give meals more flavor for fewer calories.

Creamy Alternatives

• Plain Greek yogurt mixed with garlic, lemon, or herbs

• Light mayo or mayo mixed half-and-half with Greek yogurt

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• Hummus for sandwiches and wraps

Flavor Boosters with Fewer Calories

• Mustard (yellow, Dijon, spicy — all great options)

• Hot sauce or chili paste

• Salsa or pico de gallo

• Vinegars (balsamic, red wine, apple cider)

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Smarter Dressing Choices

• Oil + vinegar (measured, not free-poured)

• Lemon juice with olive oil and herbs

• Bolthouse-style yogurt-based dressings

• Use dressing on the side so you control how much you use

Brands Our Clients Love

Boathouse Farms: Their large variety of yogurt-based dressings offers the creamy taste with fewer calories and less fat than traditional creamy condiments. Boathouse products can be found in the refrigerated dressing section of your favorite grocery store.

Walden Farms: A brand known for its line of zero-calorie and zero-net-carb condiments, dressings, sauces, and syrups. Their products are typically keto-friendly, gluten-free, dairy-free, and vegan.

Primal Kitchen: Classic condiments and sauces with real, high-quality ingredients and no artificial sweeteners, soy, gluten, or refined sugars. Primal Kitchen is a great choice for someone looking for a clean ingredient list with lower calories and fats than traditional options.

Skinnygirl Dressing: offers low-calorie, fat-free, and sugar-free options. Many of their varieties are also gluten-free and vegan, making them an easy choice for lighter meals.

G Hughes Dressings and Sauces: sugar-free, gluten-free sauces, dressings, and marinades that add flavor without the added sugar.

Topping it Off

Not all condiments are progress killers; they’re just easy to overlook.

Nutrition progress isn’t about cutting everything out; it’s about knowing where macros come from and deciding what’s worth it for you. The beauty of flexible dieting is that if you love mayo, keep it. You just have to be mindful of portions and make it work in your overall daily plan. If you’d rather save calories for dessert or a bigger portion at dinner, choose a lighter swap.

Remember, sustainable progress comes from small, consistent choices. Those choices matter even with something as simple as condiments!