10 Healthy Condiments with Nutrition and Flavor

Maria Zamarripa
3 days ago
4 min read

Some condiments contain unhealthy ingredients like artificial additives and high amounts of added salt and sugar.

Healthy condiments are low in added sugar and pack nutritious ingredients like protein, healthy fats, and fiber.

Here are 10 healthy condiments that are both tasty and nutritious.

1. Pesto

Traditional pesto is a sauce made with fresh basil leaves, olive oil, Parmesan cheese, and pine nuts.

Pesto is a good source of zinc — a mineral essential for immune health, wound healing, and developmental growth.

The high zinc content of pesto makes it an excellent condiment for vegetarians. Vegetarians may need more zinc per day than non-vegetarians due to the reduced availability of plant-based zinc.

You can add pesto to baked chicken, use it as a pasta sauce, or spread it on a sandwich or flatbread.

Just keep in mind that pesto may not be suitable for strict vegetarians. Cheese is often produced using rennet, a set of enzymes often derived from calf stomachs.

2. Salsa

Salsa can be a great low calorie condiment to add to your diet. Two tablespoons of salsa are around 12 calories.

You can use it as a healthy alternative to higher calorie salad dressings. Replacing 2 tablespoons (30 ml) of regular ranch dressing with the same serving size of salsa saves you around 120 calories.

You can use salsa to add a spicy kick to recipes like tacos, fajitas, or scrambled eggs.

Just make sure to choose a salsa that is low in sodium and contains no added sugar for the most health benefits.

3. Tahini

Tahini is a Middle Eastern sauce made from ground sesame seeds.

It’s particularly rich in plant-based protein, with 1 tablespoon (15 grams) containing 2.61 g of protein.

Tahini is a great condiment for dipping veggies, adding to homemade salad dressings, or spreading on toast with a pinch of cinnamon for a balanced breakfast.

4. Mustard

Mustard is a popular condiment, typically made from mustard seeds, distilled vinegar, garlic powder, turmeric, lemon juice, and salt.

Mustard is low in calories, with 2 teaspoons (12 grams) of yellow mustard providing only around 8 calories. Additionally, most mustard contains the spice turmeric. Curcumin — a compound in turmeric — is thought to have strong anti-inflammatory effects.

Besides using it as a condiment on your burgers, mustard is also a healthy addition to homemade salad dressings, marinades, and deviled eggs. Plus, you can brush mustard on salmon or chicken before broiling to make a flavorful crust.

5. Kimchi

Kimchi is a popular Korean condiment made from fermented vegetables. There are many varieties of kimchi, but the main ingredients typically include cabbage, garlic, onion, chili pepper, and salt.

Because the vegetables are fermented, kimchi is a great source of probiotics. These beneficial bacteria live in your gut and can offer a range of health benefits.

However, be sure to check the kimchi label to confirm that there are probiotics. Most shelf stable kimchi products that are made with vinegar or have been pasteurized or canned do not contain probiotics, while most refrigerated varieties that are unpasteurized will contain probiotics.

Kimchi can be used as a healthy condiment in stir-fry recipes, noodles, rice, or sandwich wraps.

6. Sauerkraut

Similar to kimchi, sauerkraut is a condiment made from fermented cabbage. However, sauerkraut is fermented in a different way and made with purple or white cabbage.

Sauerkraut is a low calorie condiment that can also be rich in beneficial probiotics.

Add sauerkraut to a salad, coleslaw, or your sandwich to enjoy as part of a healthy diet.

7. Nutritional yeast

Nutritional yeast is a deactivated yeast often used as a condiment in vegan cooking.

It’s known for its high content of vitamin B12 — a vitamin essential for energy production and nerve function.

What’s more, some varieties of nutritional yeast are fortified with additional B vitamins during processing, which can bump vitamin B12 content even higher.

Nutritional yeast can serve as a dairy-free alternative to cheese in vegan soups and sauces. You can also enjoy it sprinkled over popcorn, scrambled eggs, or baked potatoes.

8. Balsamic vinegar

Balsamic vinegar is a dark vinegar made from grapes.

It’s rich in antioxidants, particularly polyphenol antioxidants like flavonoids, gallic acid, and caffeic acid. These antioxidants may protect against cell damage and prevent oxidation of LDL (bad) cholesterol. This can help lower your heart disease risk.

Drizzle balsamic vinegar onto vegetables before roasting, mix it with olive oil to make a balsamic vinaigrette for salad, or enjoy it with homemade bruschetta.

9. Red hot sauce

Although there are many varieties of red hot sauce, most contain chili or cayenne peppers, vinegar, and salt.

Hot sauce is a great way to add a kick of flavor without many calories. Plus, capsaicin — a compound in chili peppers — has anti-inflammatory properties and may support weight loss.

Hot sauce is easy to add to many dishes, including scrambled eggs, stir-fries, or barbecue recipes.

10. Toasted sesame oil

As the name suggests, toasted sesame oil is produced by toasting sesame seeds before extracting the oil. It has a richer, more pronounced flavor than regular sesame oil.

Some in vitro studies suggest sesame oil may have anti-inflammatory effects; however, more studies need to be carried out in humans to know for sure.

It’s best to use toasted sesame oil to give a recipe a finishing touch rather than using it for cooking. Drizzle toasted sesame oil over steamed veggies and noodle dishes for a pronounced, nutty flavor.