Calories in oils, sauces and condiments
Condiments are eaten in small amounts, so their per-100 g figures can mislead in both directions. Oils, mayonnaise and creamy dressings are some of the most energy-dense foods there are, while salsa, mustard, soy sauce and vinegar add flavour for very few kilojoules but can carry a lot of salt.
Typical traits of oils, sauces and condiments
- Fat-based sauces are dense. Oil is pure fat at about 884 kcal per 100 g; a tablespoon of mayonnaise or ranch dressing adds 65–95 kcal.
- Vegetable-based sauces are light. Salsa, mustard and vinegar are mostly water and add little energy.
- Sugar hides in ketchup and balsamic. Sweet condiments get most of their energy from sugar.
- Salt is the bigger issue for many. A single tablespoon of soy sauce provides around a third of the daily sodium reference.
- Measure, don't pour. Using a tablespoon instead of free-pouring is the simplest way to keep condiment kilojoules predictable.
Where the energy comes from
Averaged across the 9 condiments below, most of the energy comes from fat. The bar shows the average share contributed by each macronutrient (4 kcal per gram for protein and carbohydrate, 9 for fat, 7 for alcohol).
Top 5 rankings
The highest and lowest condiments for the figures people compare most. Every name links to the full nutrition breakdown.
Lowest in calories
per 100 g
- Salsa29 kcal
- Soy sauce53 kcal
- Mustard60 kcal
- Balsamic vinegar88 kcal
- Ketchup101 kcal
Highest in calories
per 100 g
- Olive oil884 kcal
- Mayonnaise680 kcal
- Ranch dressing430 kcal
- Guacamole155 kcal
- Ketchup101 kcal
Least sodium (salt)
per 100 g
- Olive oil2 mg
- Balsamic vinegar23 mg
- Guacamole344 mg
- Mayonnaise635 mg
- Salsa711 mg
Most sodium (salt)
per 100 g
- Soy sauce5493 mg
- Mustard1104 mg
- Ketchup907 mg
- Ranch dressing901 mg
- Salsa711 mg
Calorie table: all 9 condiments
Energy in kcal and kJ with protein, carbohydrate, fat and fibre. Lowest: Salsa at 29 kcal; highest: Olive oil at 884 kcal per 100 g.
| Food | kcal | kJ | Protein g | Carbs g | Fat g | Fibre g |
|---|---|---|---|---|---|---|
| Balsamic vinegar Regular | 88 | 368 | 0.5 | 17 | 0 | 0 |
| Guacamole Plain | 155 | 649 | 1.9 | 8.4 | 14.2 | 6.5 |
| Ketchup Tomato ketchup | 101 | 423 | 1 | 27.4 | 0.1 | 0.3 |
| Mayonnaise Regular | 680 | 2,845 | 1 | 0.6 | 74.8 | 0 |
| Mustard Prepared, yellow | 60 | 251 | 3.7 | 5.8 | 3.3 | 4 |
| Olive oil Extra virgin | 884 | 3,699 | 0 | 0 | 100 | 0 |
| Ranch dressing Regular | 430 | 1,799 | 1.3 | 5.9 | 44.5 | 0 |
| Salsa Ready-to-serve | 29 | 121 | 1.5 | 6.6 | 0.2 | 1.9 |
| Soy sauce Shoyu (soy and wheat) | 53 | 222 | 8.1 | 4.9 | 0.6 | 0.8 |
Other food categories
- Fruit · 87 kcal avg
- Vegetables · 44 kcal avg
- Beans, lentils & soy · 135 kcal avg
- Grains, bread & pasta · 256 kcal avg
- Nuts & seeds · 601 kcal avg
- Dairy, eggs & alternatives · 200 kcal avg
- Meat & poultry · 237 kcal avg
- Fish & seafood · 137 kcal avg
- Sweets & snacks · 410 kcal avg
- Drinks · 28 kcal avg
- Alcoholic drinks · 148 kcal avg
To compare categories side by side, see the energy density chart on the food index. To convert any figure between units, use the kilojoule and calorie converter.
Source: USDA FoodData Central (SR Legacy and FNDDS). Values are averages; individual samples vary.