Calories in Barbeque Sauce: Nutritional facts (Carbs, Fiber, Protein, Fat) for Barbeque Sauce Types

One tablespoon (18g or 0.6 oz) of homemade barbeque sauce contains 27 calories. One tablespoon (18g) of Steers Barbeque Sauce provides 35 calories. One tablespoon (18g) of Heinz Original Barbeque Sauce contains 35 calories. One tablespoon (18g) of Sweet Baby Ray's Original Barbeque Sauce has 35 calories.

A 100g serving (3.5 oz) of homemade barbecue sauce contains 150 calories. A 100g serving of Steers Barbeque Sauce provides 150 calories. A 100g serving of Heinz Original Barbecue Sauce contains 147 calories. A 100g serving of Sweet Baby Ray's Original Barbecue Sauce has 189 calories.

Barbeque sauce ingredients may offer minor benefits when consumed in moderation as part of a balanced diet. The health benefits of barbecue sauce are listed below:

• Source of Lycopene: Tomato-based barbeque sauces contain lycopene, a powerful antioxidant found in tomatoes, which is associated with potential benefits for heart health and a reduced risk of certain types of cancer. (Giovannucci, E., 1999. Tomatoes, Tomato-Based Products, Lycopene, and Cancer: Review of the Epidemiologic Literature.)
• Contains Antioxidants from Spices: Spices commonly used in barbeque sauce, such as paprika, garlic powder, onion powder, and chili powder, contain various antioxidants that can help combat oxidative stress in the body. (Carlsen, M.H., et al., 2010. The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide.)
• Potential Micronutrients: Depending on the specific ingredients, barbeque sauce can contribute trace amounts of vitamins and minerals like Vitamin A, Vitamin C, potassium, and iron, primarily derived from the tomato base and spices.

Barbeque sauce can have several nutritional drawbacks. The drawbacks of barbecue sauce are listed below:

• High in Added Sugars: A lot of barbeque sauces list sugar, high-fructose corn syrup, molasses, or honey as primary ingredients, contributing significantly to daily added sugar intake. Excessive sugar consumption is linked to weight gain, increased risk of type 2 diabetes, heart disease, and other metabolic issues. (Malik, V.S., Popkin, B.M., Bray, G.A., Després, J.P., Willett, W.C., & Hu, F.B., 2010. Sugar-Sweetened Beverages and Risk of Metabolic Syndrome and Type 2 Diabetes: A meta-analysis.) Consider homemade versions using less sweetener or fruit purees, or look for commercially available low-sugar options. Adhering to suggested serving sizes (1-2 tablespoons) helps manage intake.
• High Sodium Content: Barbeque sauce is very high in sodium, used for flavor and preservation. A single serving can contribute a substantial amount to the daily sodium limit, and excessive sodium intake is a major risk factor for high blood pressure and cardiovascular disease. (Appel, L.J., et al., 2006. Dietary Approaches to Prevent and Treat Hypertension: A Scientific Statement From the American Heart Association.) Choosing low-sodium varieties or making sauce at home allows for sodium control. The daily suggested amount of sodium is less than 2,300 milligrams per day according to the Dietary Guidelines for Americans.
• Presence of Additives: Commercial barbeque sauces contain artificial flavors, colors, preservatives (like sodium benzoate), or thickeners (like modified corn starch) that some individuals prefer to limit or avoid.

No, barbeque sauce is not considered good for health or conducive to weight loss because a lot of the available options are high in added sugars and sodium. While some ingredients, like tomato paste, provide the antioxidant lycopene, frequent consumption of foods high in added sugar negatively impacts metabolic function. Research strongly links high intake of added sugars to weight gain. A systematic review and meta-analysis found that reducing dietary sugars intake is associated with decreased body weight, while increased sugar intake correlates with weight gain (Te Morenga, L.A., Mallard, S., & Mann, J., 2012). High-sugar, and calorie-dense sauces offer little satiety, which leads to overconsumption of calories. The high sodium content in barbeque sauce is a significant factor in poor blood pressure regulation and overall heart health, and can also contribute to temporary water retention, masking fat loss efforts. 

Yes, barbeque sauce can be bad for health when consumed frequently or in large amounts because it is high in added sugars and sodium. High intake of added sugars contributes empty calories, can negatively affect blood sugar control, and is associated with an increased risk of weight gain, insulin resistance, and type 2 diabetes. The high sodium content found in many barbeque sauces is a significant concern for cardiovascular health, as excessive sodium consumption is a well-established risk factor for developing high blood pressure (hypertension), which increases the risk of heart attack and stroke. 

Consuming barbeque sauce sparingly, such as a single 1-2tbsp serving occasionally, is advisable. The American Heart Association recommends no more than 25 grams (6tsp) of added sugar per day for most women and 36 grams (9tsp) for most men. The Dietary Guidelines for Americans suggest limiting sodium intake to less than 2,300mg per day. A standard serving size of barbeque sauce is 2 tablespoons (36g). Consuming just one serving of many popular brands can use up a significant portion, sometimes 20-50% or more, of the daily recommended limit for added sugar and a notable amount (10-20%+) of the daily sodium limit. 

Consuming barbeque sauce in excess of one or two small servings (1-2 tablespoons total) per day is discouraged due to the high sugar and sodium content. Regularly exceeding this amount makes it very difficult to stay within the recommended daily limits for added sugars (<10% of daily calories, per Dietary Guidelines) and sodium (<2300 mg). Overconsumption increases the risk of negative health impacts associated with high sugar and sodium intake, such as wht gain, elevated blood pressure, increased risk of heart disease, and type 2 diabetes. 

The calorie content of barbeque sauce depends on the base ingredients and thickness. Sauces with higher sugar content, featuring molasses, brown sugar, or high-fructose corn syrup prominently (like many Kansas City styles), tend to have more calories, ranging from 60 to 80 calories per two-tablespoon serving. Sauces based on fat, such as Alabama white sauce which uses mayonnaise, are the highest in calories, reaching 100-150 calories per serving due to the high fat density. Sauces with a higher proportion of low-calorie liquids like vinegar and little sugar, such as Eastern Carolina style have the lowest calorie content, containing only 10 to 25 calories per serving. Mustard-based, such as South Carolina, and thinner, less sweet tomato-based sauces like Texas, Lexington fall into a low-to-moderate calorie range of 25-60 calories as the primary flavor components which contribute fewer calories than large amounts of sugar or fat.

The origin of barbeque sauce is intertwined with the history of barbeque cooking itself, tracing back to indigenous cooking methods in the Caribbean and Americas, later influenced by European colonists. Early forms involved simple basting liquids made from salt, pepper, butter, or vinegar used to keep meat moist during slow cooking over open pits. The first commercially produced barbeque sauce appeared in the early 20th century, with companies like Heinz introducing bottled versions, then American barbeque sauce evolved regionally. Early sauces were primarily vinegar and pepper-based in the Carolinas, which reflects readily available ingredients such as tomato, was added later in the western parts, Lexington style, while South Carolina developed a distinct mustard-based sauce influenced by German immigrants. As barbeque moved westward, sauces often became thicker and sweeter. Kansas City style, emerging in the early 1900s, is characterized by its thick, sweet, tomato-and-molasses base, becoming one of the most commercially popular styles. Texas barbeque traditionally focused more on the meat and rub, with sauce often served on the side, typically thinner, less sweet, and sometimes incorporating meat drippings for flavor. Alabama is known for its unique mayonnaise-based white sauce, created in the 1920s. Barbeque sauce has served to add flavor throughout its history, providing moisture, and tenderness to slow-cooked meats like pork, beef, and chicken, which became an integral part of American culinary tradition.