How healthy is ketchup?
Is ketchup healthy? In small amounts. Ketchup scores 2/100 on the HowHealthyIs Score: 100 g provides 101 kcal, 1.5 mg vitamin E and 281 mg potassium. Ketchup contains some lycopene from tomatoes, but by weight it is about a fifth sugar and quite salty. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Ketchup ranks higher than 2% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin E10%
- Potassium6%
- Vitamin C5%
- Magnesium3%
- Vitamin A3%
- Protein2%
- Iron2%
- Calcium1%
- Fiber1%
Counts against
- Saturated fat0%
- Added sugars40%
- Sodium39%
Raw NRF9.3: 32 minus 79 = -47. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in ketchup?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 101 kcal | 17 kcal | |
| Protein | 1 g | 0.2 g | 0% |
| Carbohydrates | 27 g | 4.7 g | 2% |
| Fiber | 0.3 g | <0.1 g | 0% |
| Sugars | 21 g | 3.6 g | |
| Added sugars | 20 g | 3.4 g | 7% |
| Fat | 0.1 g | <0.1 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 26 µg | 4.4 µg | 0% |
| Vitamin C | 4.1 mg | 0.7 mg | 1% |
| Vitamin E | 1.5 mg | 0.2 mg | 2% |
| Minerals | |||
| Calcium | 15 mg | 2.5 mg | 0% |
| Iron | 0.3 mg | <0.1 mg | 0% |
| Potassium | 281 mg | 48 mg | 1% |
| Magnesium | 13 mg | 2.2 mg | 1% |
| Sodium | 907 mg | 154 mg | 7% |
Source: USDA FoodData Central, "Catsup" (FDC 168556). Values rounded.
Why is ketchup good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use it
- Condiment in small amounts
- Low-sugar versions
What should you watch out for?
- Small amounts are fine; it adds up when used freely.
What can you eat instead of ketchup?
Foods you can use the same way with a higher HowHealthyIs Score.