Best Low Calorie Sauces | Eat Healthy, Not Boring

best low calorie sauces salsa

Sauces can make or break your diet.

If you’re trying to buckle down and eat bland egg whites and boring oatmeal 4 meals per day, by Wednesday, your extra reserves of motivation and discipline will be dried up like the time you left chalk on your hands for 4 hours after the WOD.

But if you can choose to season or spice up your foods with the best low calorie sauces that don’t impact the overall macro-nutrients of a meal, you can maintain discipline for much longer and stay dedicated to a harder or different diet plan.

All of the sauces below have 15 calories or less per serving, and can be the difference between success and failure in a meal.

Here are the best 6 Low Calorie Sauces that you can pick when dieting.

#6. Apple Cider Vinegar

low calorie sauces apple cider vinegar

This is an extreme taste, which I like a lot. Use this on salads or veggies to add a vinegar kick to whatever you’re making. Bonus, this is a good pick for digestive health, and has been known to cure hangovers.

#5. Worcestershire Sauce

This stuff is great for cooking, as well as seasoning meats. Splash this on steaks, or when you’re whipping up a stir fry.

The umami taste of Worcestershire sauce is also good for adding to other sauces to make creations of your own, like this BBQ sauce.

#4. Soy Sauce

A staple in Asian cuisine, use this whenever you’re cooking with rice or making Asian themed dishes.

As a bonus, Sriracha hot sauce and Wasabi also have very low calories, and can be combined with soy sauce to make delish and flavorful dishes without a heavy caloric load.

Do be aware that Soy Sauce does come with a hefty dose of sodium, so if that’s something you’re trying to avoid, go easy.

#3. Mustard

There are a lot of different types of mustard, and some don’t subscribe to the “low calorie” model, so make sure you check the calorie facts before you go HAM on an Apple-Chutney-Pork-Spare-Rib flavored Mustard.

Generally using spicy brown mustard or getting hella fancy and dabbing some Grey Poupon will do the trick.

Mustard can be used in sandwiches, and other things that would taste good with mustard. (if you don’t know where the application of mustard is appropriate, then you need more help than I can give you in this article.)

#2. Salsa

best low calorie sauces salsa

Salsa is a great way to get some veggies, while adding a low calorie delight to your meal. Dress up tacos, Mexican food, sandwiches, tacos, rice, beans, meats, tacos, or tacos with salsa for best results.

Seriously, this stuff is the best, and you can get salsa that fits your dreams and life goals in terms of spicy-ness, flavor, and amount of tacos you want to eat them with.

#1. Hot Sauce

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The #1 best condiment to put on everything, hot sauce is literally all you need.

My favorite that I put on everything is the Chipotle Tabasco Hot Sauce – spicy, smoky and sensual, Chipotle Tabasco was my first and only Latin lover.

Notable mentions include Franks Red Hot, and Louisiana Hot Sauce.




  1. You forgot home-made yogurt-cucumber sauce.

    Put some cucumber, Greek yogurt, and Greek seasoning in a blender and whip it up. (If no Greek seasoning available, use lemon pepper, oregano, garlic, and dill to taste).

  2. I was going for all 0-15 cal sauces in this post, but yea you’re right. Huge oversight. If you can get some additional protein in your sauce and eat more Greek food, that’s a win-win.


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