Ketchup vs sugar: which is healthier?
They are about equally nutrient-dense: ketchup scores 2/100 and sugar 1/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Ketchup
101 kcal per 100 g. 1 tbsp: 17 g
Sugar
387 kcal per 100 g. 1 tsp: 4.2 g
Which to pick for your goal
- Fewer caloriesKetchup101 vs 387 kcal per 100 g
- More proteinKetchup1 vs 0 g per 100 g
- More fiberAbout even0.3 vs 0 g per 100 g
- Less sugarKetchup21 vs 100 g per 100 g
- More potassiumKetchup281 vs 2 mg per 100 g
- Less saturated fatAbout even<0.1 vs 0 g per 100 g
Nutrition side by side
| Nutrient | Ketchup, 100 g | Sugar, 100 g | Ketchup, 17 g | Sugar, 4.2 g |
|---|---|---|---|---|
| Calories | 101 kcal | 387 kcal | 17 kcal | 16 kcal |
| Protein | 1 g | 0 g | 0.2 g | 0 g |
| Carbohydrates | 27 g | 100 g | 4.7 g | 4.2 g |
| Sugars | 21 g | 100 g | 3.6 g | 4.2 g |
| Fiber | 0.3 g | 0 g | <0.1 g | 0 g |
| Fat | 0.1 g | 0 g | <0.1 g | 0 g |
| Saturated fat | <0.1 g | 0 g | <0.1 g | 0 g |
| Vitamin C | 4.1 mg | 0 mg | 0.7 mg | 0 mg |
| Vitamin A | 26 µg | 0 µg | 4.4 µg | 0 µg |
| Potassium | 281 mg | 2 mg | 48 mg | <0.1 mg |
| Iron | 0.3 mg | <0.1 mg | <0.1 mg | <0.1 mg |
| Calcium | 15 mg | 1 mg | 2.5 mg | <0.1 mg |
| Magnesium | 13 mg | 0 mg | 2.2 mg | 0 mg |
| Sodium | 907 mg | 1 mg | 154 mg | <0.1 mg |
Last updated . Scores use the HowHealthyIs Score method.