They might live in the back of your fridge, but condiments can make or break a meal — and your health. Some are loaded with added sugar and sodium, while others can actually boost both flavor and nutrition.
“Condiments are often overlooked, but they can be a great way to add taste and nutrients to your meals without a lot of calories,” says Alessandra Cortina, DNP, APRN, family nurse practitioner with Hartford HealthCare Medical Group.
Here are seven condiments worth keeping on hand, plus a few simple ways to make them work for you.
1. Mustard
Good news for Dijon lovers: mustard is one of the healthiest condiments out there. It’s low in calories, fat-free and packed with flavor.
“Mustard can enhance meals without adding much sugar or fat, which makes it a great alternative to mayo or creamy dressings,” says Cortina.
Try spreading Dijon or whole-grain mustard on sandwiches, mixing it into marinades or whisking it with olive oil and vinegar for a tangy salad dressing.
> Related: Some People Swear by Mustard for Heartburn. Should You?
2. Greek yogurt
It may not be at the top of your list, but Greek yogurt deserves a spot next to your condiments. It’s rich, creamy and loaded with protein and probiotics.
“Greek yogurt is an excellent base for dips and sauces,” says Cortina. “It adds creaminess and tang without all the fat and calories of sour cream or mayonnaise.”
Use it in ranch or tzatziki-style dips, mix it into chicken salad or add a dollop on top of chili or baked potatoes for a healthy swap.
> Related: 4 Reasons to Eat More Greek Yogurt
3. Salsa
Whether you like it mild, medium or hot, salsa is a condiment that works for both flavor and fiber. It’s usually made from simple, fresh ingredients like tomatoes, onions and peppers — all packed with vitamins.
“Salsa adds a lot of flavor and nutrients with very few calories,” says Cortina. “Just watch for store-bought versions high in salt or sugar.”
Spoon it over eggs, tacos or grilled chicken or use it as a salad dressing alternative to cut back on creamy, calorie-heavy toppings.
> Related: Nutrition Smack Down: Salsa, Guacamole and Queso
4. Hot sauce
If you like a little kick, you’re in luck — hot sauce can actually be good for you. Capsaicin, the compound that gives chili peppers their heat, has been linked to metabolism and heart health benefits.
“Hot sauce is a great way to add a burst of flavor,” says Cortina. “Just be mindful of sodium, which can vary depending on the brand.”
A few drops go a long way. Add it to soups, eggs or even roasted vegetables for a burst of heat that wakes up your taste buds.
5. Hummus
Hummus is a staple that earns its spot as both a dip and a spread. Made from chickpeas, olive oil and tahini, it’s high in plant-based protein and healthy fats.
“Hummus is one of the most balanced condiments,” says Cortina. “It provides fiber, protein and nutrients that help keep you full.”
Spread it on sandwiches instead of mayonnaise, use it as a dip for vegetables or thin it with a little water and lemon juice for a healthy dressing.
> Related: 4 Reasons to Eat More Chickpeas
6. Vinegar
It might not sound exciting, but vinegar — from apple cider to balsamic — can add flavor while supporting digestion and blood sugar control.
“Vinegar is virtually calorie-free and can make healthy foods like salads and vegetables more enjoyable,” says Cortina.
Try drizzling balsamic vinegar over roasted vegetables, splashing apple cider vinegar into marinades or whisking rice vinegar into stir-fry sauces. The acidity brightens flavors naturally, so you can use less salt.
> Related: What Can (and Can’t) Apple Cider Vinegar Help With?
7. Pesto
Full of flavor and healthy fats, pesto can be a great choice when used in moderation. Traditional pesto combines olive oil, nuts and basil, all loaded with antioxidants.
“Pesto can be a nutrient-dense way to add flavor, especially if you make it at home with heart-healthy oils and fresh herbs,” says Cortina.
Use a spoonful as a sandwich spread, mix it into whole-grain pasta or stir it into soup for an instant burst of flavor.
> Related: 6 Viral TikTok Recipes That Are Actually Healthy
Here’s the bottom line
Condiments don’t have to be the villain of your pantry. With the right choices — and a little moderation — they can actually help you eat healthier.
“The key is reading labels and choosing options that add nutrients and flavor without too much added sugar or salt,” says Cortina. “You don’t have to give up flavor to eat well.”
So go ahead, keep your ketchup and ranch. Just be sure to stock some Greek yogurt and salsa alongside them.
