21 Healthiest Sauces and Condiments to Keep in Your Pantry

If you’re looking for a no-sugar-added marinara that still tastes homemade, Yo Mama’s Tomato Sauce Marinara delivers a simple, tomato-forward flavor with minimal ingredients. Each jar is crafted with fresh tomatoes, onions, garlic, white wine and herbs such as basil, oregano and parsley. A 1/4 cup serving has just 30 calories and 65 milligrams of sodium, making it a low-sodium option compared to most jarred sauces. It also contains no added sugar.

This is a solid pick for those following gluten-free diets (paired with your favorite gluten-free pasta, of course) or anyone looking to keep things simple without giving up taste. Testers appreciated its bright, fresh flavor and how well it paired with a variety of dishes, from zucchini noodles to baked eggplant.

Looking to switch things up for dinner? Saffron Road's Lemongrass Basil Simmer Sauce brings an authentic Thai dish to your kitchen in just a few minutes. A 1/4 serving of the sauce contains only 60 calories, 220 milligrams of sodium and 3 grams of added sugar (which is much better than most). The first few ingredients include water, coconut milk, green Anaheim pepper puree and ginger.

Hot N Saucy brings a fresh perspective to hot sauce with its vegetable-forward lineup crafted in small batches using whole, recognizable ingredients. The Collards N Ghost variety stood out in our testing for how well it channels the savory, smoky essence of slow-cooked greens into a fiery condiment.

While ghost pepper brings serious heat, it’s balanced by collards, garlic and onion, which are flavor-forward with depth, not just spice. We appreciated the short ingredient list and thoughtful use of real vegetables, with just 5 calories and 40 milligrams of sodium per teaspoon. Other standouts include beet- and carrot-based blends, each offering a unique balance of heat, tang and personality.

If you’re looking for a creamy, aromatic boost with the fresh, vibrant flavors of sustainably grown basil, extra virgin olive oil and pine nuts, this vegan pesto fits the bill. It adds brightness to pasta, roasted veggies, sandwiches or grilled chicken wraps. One tester especially enjoyed it as a sauce for chicken wrapped with fresh greens for a quick, flavorful meal.

At 260 calories, 350 milligrams of sodium and 2 grams of protein per ¼ cup, it delivers healthy fats and antioxidants while keeping things plant-based and simple. Compared to traditional pestos, which often include cheese and higher sodium, this version offers a lighter, vegan-friendly alternative.

With 80 calories and 75 mg of sodium per tablespoon, this sauce from Chosen Foods offers a rich, creamy texture without going overboard. Made with avocado oil instead of soy or canola, it brings in good fats and a more thoughtful ingredient list. The flavor is sweet and tangy, with just enough acidity and spice to cut through heavier foods.

Our dietitians appreciate that it’s a simple, well-balanced sauce that works just as well on burgers as it does with fries or nuggets. The ingredients are familiar and straightforward. It’s a solid pick for those who want bold flavor from real ingredients.

Tia Lupita’s Salsa Verde stands out for its vibrant flavor and straightforward ingredient list. The combination of ripe tomatillos, mild green jalapeños, garlic and cilantro delivers just the right amount of tang and gentle heat, nothing too sweet or overpowering. We appreciated how well it paired with a range of dishes, from grilled meats to tacos and soups.

With just five calories and 25 milligrams of sodium per teaspoon, it’s an easy, flavorful addition that doesn’t rely on added sugar or preservatives to make an impact. They offer multiple flavors, including habanero and chipotle.

Looking for a soy sauce substitute without the soy and excessive sodium? Look no further than coconut aminos. Made from organic coconut tree sap, this alternative performs similarly to soy sauce but contains a fraction of the sodium. One teaspoon of this product contains only 90 milligrams of sodium, making it a low-sodium option and 73% less sodium than regular soy sauce. This version is 100% USDA-certified organic, vegan and made with simple, natural ingredients.

What is life without fettuccine alfredo? But a standard fettucine alfredo entree at the Olive Garden packs in more than 1,000 calories (yikes!). This lightened-up sauce from Classico has 65% less fat and 55% fewer calories than other leading brands' alfredo sauces. It's made with ingredients like cream and Parmesan cheese, but it only has 35 calories per serving and 2 grams of fat.

If you like pickles, this mayo is worth trying. It’s great for more than just sandwiches and works well on burgers, hot dogs, fries, nuggets, veggies and more. Its versatility makes it a handy go-to condiment for everyday meals. Made with creamy mayo, chopped pickles, herbs, spices and vinegar, it delivers a tangy, zesty bite that adds texture and a fun flavor to whatever you’re eating.

One tablespoon contains 60 calories, 7 grams of total fat and 85 milligrams of sodium, making it a flavorful way to switch up your usual sauce routine without going overboard.

This BBQ sauce skips the high-fructose corn syrup and added sugars found in most mainstream bottles, instead getting its rich sweetness from organic California dates. The ingredients are simple: dates, tomatoes, apple cider vinegar, spices, sea salt and black pepper and the flavor is anything but.

Smoked sea salt adds a woodsy note that gives the sauce its signature BBQ depth. It contains 37 calories and 36 milligrams of sodium per tablespoon, making it a smart and satisfying choice for everything from pulled pork to roasted vegetables.

Two tablespoons of this creamy almond-based sauce has 90 calories, 9 grams of total fat and 150 milligrams of sodium. Rich and garlicky, it adds a smooth, satisfying texture without overpowering other ingredients. It's also vegan, non-GMO, gluten-free and kosher, so it suits a range of dietary preferences.

Taste testers enjoyed its versatility. It works well on wraps and sandwiches, as a drizzle over veggie bowls or to level up burgers and hot dogs with a creamy, flavorful boost. Its rich, nutty profile makes it a great alternative to traditional mayo or creamy dressings, adding creaminess without dairy.

This sweet-and-spicy mango habanero sauce strikes a flavorful balance with ingredients like onion, garlic, rice wine vinegar, honey, red bell pepper and a kick of habanero. With no added sugars, 50 calories and 180 milligrams of sodium per 2-tablespoon serving, we appreciate its better-for-you nutrition profile.

Whether used as a marinade for meats, poultry or tofu or stirred into soups and sauces, it delivers bright, complex flavor without overwhelming heat. One Amazon reviewer noted they used it on eggs, sautéed vegetables with yam noodles and a roasted pork loin all in one day.

This tomato- and coconut milk–based tikka masala simmer sauce offers an easy shortcut to a satisfying meal. The ingredient list includes recognizable components like spices, garlic and coconut nectar, with no refined sugars or artificial additives. It comes together quickly with a 10-minute recipe on the back, which testers appreciated for busy weeknights.

Each ¼-cup serving provides 70 calories and 280 milligrams of sodium, moderate compared to many jarred sauces in the same category. While it leans slightly sweet, it still delivers the savory, spiced flavors you'd expect from tikka masala. Just cook up your favorite protein — like chicken — add the sauce, and you’re set. It's also free from gluten, soy and dairy, making it a suitable option for various dietary preferences.

Full of classic savory flavor with a tangy, peppery finish, this sugar-free steak sauce is made from tomato and plum purées, vinegar, tamari soy sauce and spices. It's bold enough to stand up to grilled meats but balanced enough to use as a marinade or dip.

Each tablespoon has just 5 calories and 150 milligrams of sodium, making it a low-calorie option for those watching their intake. While it contains no added sugar or high fructose corn syrup, it does include sucralose, which may be something to note for those sensitive to artificial sweeteners. With a hint of smoke and a satisfying depth, it’s a smart pick for anyone looking to skip the sugar without losing flavor.

Our testers appreciated how this Sweet + Spicy Sichuan Chili Sauce strikes a balance between intense flavor and versatility. Inspired by Chengdu street food dumplings, this dish layers sweet, tangy and umami notes thanks to slow-brewed fuzhi-style soy sauce, brown sugar, garlic, mushroom powder and chili.

We liked how the heat didn’t overpower the depth of black vinegar and sesame oil, making it more than just a spicy drizzle. At 20 calories and 65 milligrams of sodium per teaspoon, it’s a punchy addition to noodles, stir-fries or even roasted veggies.

A favorite of GH's Nutrition Director, this ketchup from True Made Foods is made from just a few simple ingredients — tomato puree, apple, vegetable puree (carrots, butternut squash, spinach), vinegar, salt, onion powder and allspice. It's one of the few options that is free from added sugar but still has a nice, natural sweetness. Plus, it excelled in our taste tests, with testers commenting that it isn't too vinegar-forward like other low-sugar ketchup brands.

"My kids love it and you absolutely can't tell that this ketchup has hidden veggies in it. The consistency and flavor are spot-on, and it's something I can feel good about feeding my family," one taste tester said. And True Made Foods' BBQ sauces are also fantastic with better-for-you ingredient lists.

This Teriyaki Sesame Ginger sauce strikes a great balance of sticky and savory, with a smooth finish from real toasted sesame oil, yet contains 65% less sugar than typical teriyaki sauces. It’s also gluten-free, soy-free, dairy-free and vegan-friendly, making it a versatile option for many diets.

Toss this sauce with veggies and tofu for a simple plant-based bowl, stir-fry your favorite protein for a quick weeknight meal or drizzle it over rice, greens or wraps to add flavor without extra fuss. It also works well as a dipping sauce for dumplings or skewers. At just 20 calories and 100 milligrams of sodium per tablespoon, it’s an easy way to add richness without overdoing it.

You won't miss the dairy in this vegan vodka sauce from Primal Kitchen that's packed with flavor and made with heart-healthy avocado oil. With all organic ingredients (including organic California-grown tomatoes), this sauce has a lush, thick consistency that takes well to any pasta. The secret is organic pumpkin seed butter that adds the perfect creaminess.

A half-cup serving only has 130 calories and 9 grams of carbs, with no added sugar. We're also fans of Primal Kitchen's other sauces, like the teriyaki sauce and the assortment of flavorful dipping sauces.

This hot pepper sauce offers a vibrant, vegan take on the classic shito, a beloved spicy condiment from Ghana's southwestern coastal region. Made without fish, it still captures the bold, complex flavors that define traditional shito through ingredients like olive oil, tomato paste, cayenne, habanero, ginger and garlic

Our testers enjoyed its rich umami taste and balanced heat, which elevates everything from rice and noodles to eggs and roasted veggies. With 90 calories and 150 milligrams of sodium per tablespoon, it's a flavorful way to add West African-inspired spice and warmth to your meals.

We thought the Tropical Habanero Sauce hit a great balance between heat and sweetness. The pineapple and mango purées bring just enough fruitiness to round out the sharp, lingering heat from the aged habanero peppers. It’s not overwhelmingly spicy, but it definitely makes an impression.

With just 5 calories and 10 milligrams of sodium per teaspoon, it’s an easy way to boost flavor without piling on extras. The texture is smooth and versatile, and the flavor has enough depth to work across dishes, from marinades to dressings. If you like a sweet-heat combo with a tropical edge, this one’s worth trying.