Tomato Ketchup Calories and Sugar Content Explained – What You Need to Know

Tomato ketchup typically contains around 15–20 calories and 3–4 grams of sugar per tablespoon, making it a low-calorie condiment but relatively high in added sugars. While it may seem like a small part of your meal, ketchup can significantly contribute to your daily sugar intake if consumed in large amounts.

This article breaks down the calorie and sugar content of tomato ketchup, compares popular UK brands, and offers healthier alternatives to help you make better choices.

How Many Calories Are in Tomato Ketchup?

Ketchup is not calorie-dense, consuming 100 grams of ketchup gives you 112 calories. Whereas, you will not usually use that much of ketchup at once, but its nutritional profile is heavily influenced by sugar.

Typical Calorie Range per Serving

A standard serving size is one tablespoon (about 15g), which contains:

• 15 to 20 kcal on average
• 0g fat
• Less than 1g protein
• 4–5g carbohydrates, most of which come from sugar

Ketchup gets its calories almost entirely from sugar, not fat or protein.

Why Calories Are Low but Still Worth Monitoring

Although ketchup is low in calories, it can add up:

• Multiple servings with meals can contribute 60–80 kcal.
• Frequent consumption increases total sugar intake, even on low-calorie diets.

It’s especially important to monitor usage if you’re on a weight management or diabetic plan.

Sugar in Tomato Ketchup

The sugar content in tomato ketchup is the main health concern for many people.

How Much Sugar Is in One Tablespoon?

One tablespoon of standard tomato ketchup usually contains:

• 3–4g of sugar
• This equals roughly one teaspoon of sugar

Considering NHS guidelines recommend no more than 30g of free sugars per day for adults, even two tablespoons can account for 13–26% of your daily limit.

Source of Sugar in Ketchup

The sugar in ketchup can come from different sources:

• Refined sugar or glucose-fructose syrup (common in cheaper brands)
• Natural sweeteners like honey or dates (in organic or premium brands)
• No added sugar varieties often use stevia or sucralose instead

Not all sugars are equal — added sugars have a bigger impact on health than naturally occurring sugars from tomatoes.

Comparing UK Ketchup Brands by Calories and Sugar

Different ketchup brands have slightly different nutritional values depending on their recipes.

Nutrition Comparison per 15g (1 tbsp) Serving

Here’s a snapshot of leading ketchup brands in the UK:

• Heinz Tomato Ketchup
  • Calories: 20 kcal
  • Sugar: 3.4g
• Stokes Tomato Ketchup
  • Calories: 17 kcal
  • Sugar: 3.1g
• Tesco Own Brand
  • Calories: 16 kcal
  • Sugar: 2.8g
• Heinz No Added Sugar & Salt
  • Calories: 5 kcal
  • Sugar: 0.7g (sweetened with sucralose)
• Hunter & Gather Unsweetened Ketchup
  • Calories: 10 kcal
  • Sugar: 0g (no sweeteners or sugar)

If you’re watching sugar closely, low or no added sugar options offer significant benefits without compromising too much on flavour.

Why Sugar Is Added to Ketchup

Sugar isn’t just for taste — it also affects texture, shelf life, and preservation.

Functional Reasons for Sugar in Ketchup

The inclusion of sugar serves more than one purpose:

• Balances acidity from tomatoes and vinegar
• Thickens and improves texture
• Preserves freshness by reducing water activity
• Enhances flavour making it more palatable and appealing to a wide audience

However, some brands add more sugar than necessary for commercial appeal, which is where moderation becomes important.

Healthier Ways to Enjoy Ketchup

You don’t have to give up ketchup entirely — just make small changes.

Tips to Reduce Sugar Intake from Ketchup

If you love ketchup but want to cut sugar, here are some easy ways:

• Use no-added-sugar varieties made with stevia or other alternatives
• Portion control by measuring instead of free-pouring
• Make homemade ketchup using natural ingredients and less sugar
• Dilute ketchup slightly with tomato purée in recipes

These methods allow you to enjoy the flavour without the high sugar load.

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FAQs About Tomato Ketchup Calories and Sugar

Here are some questions and answers about how many calories and how much sugar are in tomato ketchup.

How many calories are in one tablespoon of tomato ketchup?

A typical tablespoon (15g) of tomato ketchup contains around 15 to 20 calories, mostly from added sugars.

How much sugar does ketchup contain?

Most ketchup brands contain 3 to 4 grams of sugar per tablespoon, equivalent to around one teaspoon of sugar.

Is tomato ketchup high in sugar?

Yes, relative to its serving size, ketchup is considered high in sugar. Even small servings can contribute a noticeable amount to your daily intake.

Are there sugar-free ketchup options?

Yes. Brands like Heinz No Added Sugar and Hunter & Gather offer reduced or completely sugar-free options sweetened with natural alternatives or no sweeteners at all.

Can I eat ketchup on a low-sugar diet?

You can, but it’s best to choose low or no sugar versions and keep portions small to avoid exceeding your sugar limit.

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