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

One tablespoon (17g) of Heinz Tomato Ketchup contains 20 calories. One tablespoon (16g) of Jufran Banana Ketchup contains 20 calories.

Three tablespoons (51g) of Heinz Tomato Ketchup contain 60 calories. Three tablespoons (48g) of Jufran Banana Ketchup contain 60 calories.

A 14-ounce (397g) bottle of Heinz Tomato Ketchup contains 468 calories. A 20-ounce (567g) bottle of Heinz Tomato Ketchup contains 669 calories. A 38-ounce (1077g) bottle of Heinz Tomato Ketchup contains 1271 calories. A 11.3-ounce (320g) bottle of UFC Banana Ketchup contains 400 calories. 

Tomato ketchup can offer some health benefits, primarily derived from the processed tomatoes, as listed below:

• Source of Bioavailable Lycopene: Tomato ketchup is a significant source of lycopene, a powerful antioxidant. The cooking and processing of tomatoes into ketchup break down cell walls, making lycopene more bioavailable (easier for the body to absorb) compared to raw tomatoes. Lycopene helps protect cells from oxidative damage and is linked to reduced risk for certain chronic diseases. (Giovannucci, E., 1999, "Tomatoes, tomato-based products, lycopene, and cancer: review of the epidemiologic literature.")
• Contains Other Antioxidants: Beyond lycopene, tomatoes contain other antioxidants, including Vitamin C and beta-carotene (which the body can convert to Vitamin A). While processing, particularly heat, can reduce Vitamin C levels, some remains in the final product. These antioxidants contribute to overall health by combating free radicals. (Source: USDA FoodData Central - Ketchup nutrient profile shows presence of Vitamin C and Vitamin A precursors, though amounts per typical serving are modest).
• Provides Trace Minerals: Tomatoes naturally contain minerals like potassium. Ketchup retains some of these minerals. Potassium plays a role in maintaining healthy blood pressure levels and fluid balance, although the amount per standard serving of ketchup is small relative to the high sodium content. (Source: USDA FoodData Central - Ketchup nutrient profile indicates potassium content).

Ketchup has notable downsides primarily related to its composition, as shown below:

• High in Added Sugars: Ketchups contain significant amounts of added sugars (like high-fructose corn syrup or cane sugar), contributing empty calories. Excessive consumption can increase the risk of weight gain, type 2 diabetes, and metabolic syndrome, as highlighted in research like Malik, V.S., et al. (2010), "Sugar-Sweetened Beverages, Obesity, Type 2 Diabetes Mellitus, and Cardiovascular Disease Risk". Choosing "no sugar added" or "reduced sugar" options, or making homemade ketchup, can mitigate this.
• High in Sodium: Ketchup is often high in sodium, added for flavor and preservation. High sodium intake is a significant contributor to high blood pressure (hypertension), increasing the risk for heart disease and stroke. Opting for "reduced sodium" versions or limiting portion sizes helps manage sodium intake. Given these factors, consuming standard ketchup sparingly, such as limiting intake to one or two tablespoons per day, is advisable.

No, ketchup is not considered 'good' for one’s health especially when consumed in large amounts because most commercial selections contain high levels of added sugars and sodium that counteract potential health benefits. Ketchup provides lycopene, an antioxidant from tomatoes beneficial for cellular health and potentially which contributes to heart health by fighting oxidative stress. The positive aspect is overshadowed by the negative effects of the other main ingredients. High sugar intake adds empty calories and increases the risk of metabolic issues. High sodium intake elevates blood pressure, which poses risks to cardiovascular health. Ketchup provides minimal fiber for digestive health, and offers no direct significant benefits for brain or liver health beyond the antioxidant protection from lycopene, and high sugar intake can negatively affect liver health. 

The daily consumption should be minimal, limited to a single serving size (one tablespoon) or less, especially if consuming other sources of added sugar or sodium. The Dietary Guidelines for Americans suggest limiting added sugars to less than 10% of daily calories which means for a 2000-calorie diet, the amount is less than 50 grams of added sugar per day. The American Heart Association recommends even stricter limits with no more than 24 grams (6 teaspoons) of added sugar per day for women and no more than 36 grams (9 teaspoons) per day for most men. Considering a single tablespoon of tomato ketchup contains about 4 grams of sugar, consuming just a few tablespoons can use up a significant portion of the daily limit. The Dietary Guidelines also recommend consuming less than 2300 milligrams of sodium per day. One tablespoon of ketchup can contain 160mg of sodium or more, meaning frequent consumption quickly contributes to this limit. 

Consuming ketchup in quantities beyond one or two tablespoons daily makes it challenging to stay within the recommended daily limits for added sugars and sodium. Overconsumption contributes to excess calories from sugar, which leads to weight gain and increases the risk of metabolic diseases. High cumulative sodium intake from frequent, large servings of ketchup and other processed foods elevates blood pressure, straining the cardiovascular system. Sticking to the standard serving size of one tablespoon (about 17g) per meal or per day when using ketchup helps manage intake and minimize these potential health risks associated with its high sugar and sodium content.

The calorie content of ketchup depends on the primary ingredients and the sugar content. Standard tomato ketchup and banana ketchup are similar in calories per tablespoon. Fruit ketchups can vary, sometimes being higher if using very sweet fruits or large amounts of added sugar. Spicy versions are generally comparable to standard tomato ketchup. The lowest calorie options are mushroom ketchup, which lacks a sugary fruit/vegetable base and added sugars, and specifically formulated low-sugar or no-sugar-added tomato ketchups, which use alternative sweeteners or simply less sugar, resulting in half the calories of standard versions. The sugar content is the main driver of calorie differences among ketchup types, with mushroom and low-sugar varieties being the least caloric.

The origin of ketchup traces back not to tomatoes, but to ancient China and Southeast Asia, where fermented fish or soybean sauces known as "kê-tsiap" or similar names were used. European traders, particularly the British and Dutch, encountered these savory sauces in the 17th and 18th centuries and brought the concept, along with variations using ingredients like mushrooms, walnuts, oysters, or anchovies, back to Europe. Tomato-based versions began appearing in the early 19th century, with an early published recipe attributed to James Mease in 1812. However, these early tomato ketchups varied greatly and often required preservatives. The modern ketchup we recognize today – thick, sweet, tangy, and shelf-stable due to vinegar, standardized by Henry J. Heinz in the United States starting in 1876. Heinz utilized ripe tomatoes and significantly increased the vinegar and sugar content, creating a consistent product that rapidly gained popularity. One of the most iconic dishes featuring ketchup is French fries; while fried potato sticks originated in Europe (likely Belgium or France), their pairing with tomato ketchup became a quintessential American combination in the late 19th and early 20th centuries, solidifying its place in diners and fast-food culture as the condiment's sweetness and acidity cut through the richness of the fried potatoes.