If you're a fan of barbecue sauce, you might be wondering how many calories it contains. Well, the good news is that 2 tablespoons (36 g) of barbecue sauce typically clock in at around 60 calories. However, it's important to be mindful of serving sizes and how often you use this condiment to avoid consuming too many calories.

Barbecue sauce typically includes ingredients such as tomato puree, vinegar, sugar, and spices. While it adds flavor to dishes, it also tends to be high in sugar and sodium. It's important to choose your source of barbecue sauce carefully to avoid consuming an excessive amount of these two nutrients.

In this article, we'll explore everything you need to know about barbecue sauce, including its nutritional benefits, serving sizes, and how to incorporate it into your diet in a healthy way.

Calories in Barbecue Sauce

As mentioned earlier, 2 tablespoons (36 g) of barbecue sauce contains around 60 calories. This amount can vary slightly depending on the brand and recipe of the sauce, so it's always a good idea to check the label to get an accurate idea of the calorie content. It's worth noting that while barbecue sauce isn't necessarily a low-calorie condiment, it can be used in moderation as part of a healthy diet. By being mindful of serving sizes and choosing low-calorie options (more on that later), you can enjoy the flavor of barbecue sauce without going overboard on calories.

Ingredients in Barbecue Sauce

As mentioned earlier, barbecue sauce typically contains ingredients such as tomato puree, vinegar, sugar, and spices. Some brands and recipes may also include additional ingredients such as molasses or liquid smoke. While these ingredients add flavor to the sauce, they can also make it high in sugar and sodium. For this reason, it's important to read the label carefully and choose a sauce with a lower sugar and sodium content, especially if you're trying to eat a healthier diet.

Nutritional Benefits of Barbecue Sauce

While barbecue sauce is often associated with less healthy foods such as burgers, ribs, and fried chicken, it can actually offer some nutritional benefits when used in moderation. For example, it contains small amounts of nutrients such as vitamin C, potassium, and iron. Additionally, because barbecue sauce is flavorful and versatile, it can be used as a substitute for less healthy condiments such as mayonnaise or sour cream. This can help you reduce the overall calorie and fat content of your meals.

Barbecue Sauce Serving Size

Because barbecue sauce can be high in calories, it's important to be mindful of serving sizes. As mentioned earlier, 2 tablespoons (36 g) is a typical serving size for barbecue sauce, and contains around 60 calories. However, keep in mind that this serving size might be too small if you're using barbecue sauce as a dip or marinade. In these cases, it's important to adjust your serving size accordingly to avoid consuming too many calories.

How to Include Barbecue Sauce in Your Diet

Barbecue sauce can be a versatile and flavorful addition to a variety of dishes. Here are some ideas for how to include it in your diet:

• Use barbecue sauce as a marinade for grilled meats, tofu, or vegetables.
• Drizzle barbecue sauce over roasted vegetables or sweet potatoes.
• Use barbecue sauce as a dip for chicken tenders, celery sticks, or roasted chickpeas.
• Mix barbecue sauce with shredded chicken or pork for a flavorful sandwich filling.

Low Calorie Barbecue Sauce Options

If you're looking to cut down on calories, there are a few low calorie barbecue sauce options available on the market. Here are a few examples:

• G Hughes Smokehouse Sugar Free BBQ Sauce: This sauce contains only 10 calories per 2 tablespoon serving, and also has no added sugar or gluten.
• Primal Kitchen Organic Unsweetened BBQ Sauce: This sauce contains only 10 calories per 1 tablespoon serving and is free of added sugars, soy, and dairy.
• Stubbs Original BBQ Sauce: This sauce contains 30 calories per 2 tablespoon serving and has a lower sugar content than many other barbecue sauces on the market.

High Calorie Barbecue Sauce Options

On the other end of the spectrum, there are also plenty of high calorie barbecue sauce options available if you're not too concerned about your calorie intake. Here are a few examples:

• Sweet Baby Ray's BBQ Sauce: This sauce contains around 70 calories per 2 tablespoon serving, making it one of the higher calorie options on the market.
• Kraft Original Barbecue Sauce: This sauce contains around 60 calories per 2 tablespoon serving, and also has a high sugar content.

Barbecue Sauce and Weight Loss

If you're trying to lose weight, it's still possible to include barbecue sauce in your diet, but you'll need to be mindful of serving sizes and choose a low calorie option. Here are a few additional tips:

• Use barbecue sauce as a substitute for high calorie condiments such as mayonnaise or sour cream.
• Avoid using barbecue sauce as a marinade for fried foods or heavily breaded items, as this will add unnecessary calories and fat to your meals.
• Pair barbecue sauce with healthier foods such as grilled vegetables, chicken, or fish.

Barbecue Sauce and Heart Health

Because barbecue sauce is often high in sugar and sodium, it's not necessarily the best condiment for heart health. However, by choosing a low sugar and sodium option, you can still enjoy barbecue sauce in moderation as part of a heart-healthy diet. Here are a few additional tips:

• Use barbecue sauce sparingly, and opt for other flavorings such as herbs and spices instead.
• Choose foods that are naturally low in sodium, such as fresh fruits and vegetables, and pair them with a small amount of barbecue sauce for flavor.
• Avoid using barbecue sauce as a dip for deep-fried or processed foods, which are often high in sodium and unhealthy fats.

Barbecue Sauce and Taste

At the end of the day, the taste of barbecue sauce is what makes it such a popular condiment. Whether you're a fan of smoky, sweet, or tangy flavors, there's a barbecue sauce out there for everyone. The key is to choose a sauce that fits your taste preferences while also being mindful of the nutritional content. Experiment with different brands and recipes of barbecue sauce to find your favorite. And remember: as with all foods, moderation is key!