What can I substitute for ketchup?

In this brief article, we will answer the question, “what can I substitute for ketchup?” with an in-depth analysis of the ketchup substitutes, what are the ingredients of ketchup, what is their formation process, as well as the positive and potential negative sides of ketchup and its substitutes.

What can I substitute for ketchup?

Yes, there are many substitutes for ketchup. Ketchup is attractive to all children, elders to eat, which can be taken as a sauce to dip fries, and it can be used to add sweet, complex, and tangy nuance.


Ketchup is termed as a red sauce that is manufactured by potatoes, sugar, vinegar with several spices, the addition of spices based on the manufacturer’s taste. 

Condiments are a variety of staples that are crammed with different edible components such as artificial colourings, sugars, sodium, and preservatives.

Substitutes for ketchup 

Following are some of the substitutes with limited components that can be added to our diet:

Try kinds of ketchup without added sugars

Sugar content is almost 4 grams which are equal to 1 teaspoon sugar per tablespoon serving of ketchup.

The American Heart Association claimed that the sugar requirements of men and women can be maximum up to 37.5 grams (9 teaspoons) and 25 grams (6 teaspoons) respectively.

Hummus can be used as a flavouring medium for wraps, salads, and sandwiches

Humus has more fibre and fewer calories. It gives a creamy taste to salads and it is also one of the favourite sauces in wraps and sandwiches. It is a good replacement for mayo sauce in bakery items.

Hummus is covered with more vitamins and minerals than mayo, such as

  • Vitamin C
  • Protein
  • Magnesium
  • B vitamins

Exchange your high-calorie dips for more nutritious options

If you are more attracted to creamy dip sauces such as ranch dip or French onion dip, then you must acknowledge its high sodium content with a lot of calories.

This high-calorie dip can be exchanged with other homemade nutritious sauces having fewer calories.

Greek yoghurt with high protein is also a good alternative to ketchup, mayo, and sour cream as a dressing for bakery goods.

Try to make your healthy BBQ sauce

BBQ sauce consists of 12 grams or that may be equal to 3 teaspoons sugar content per 2 tablespoon serving.

To get a healthier substitute, avoid adding sugar in BBQ sauce and use natural products like peaches that will add sweetness which makes a perfect combination with grilled dishes. And also It is a healthier substitute for ketchup.

Whip a homemade dressing

In markets, many dressings for salads are available but we are not sure about its hygienic conditions and it might be possible they use unhealthy ingredients including artificial sweeteners, refined oil, and sugars.

This dressing can be prepared in your kitchen quickly by using those ingredients which are already available in your kitchen. This will take no time and it’ll be a portion of healthier food. You’ll also be sure about its hygienic condition.

Make a better-for-you honey mustard

Honey’s sweet taste and its mustard’s creamy texture forms a good combination with various food items. Most of the honey products which are available readymade in stores have high calories and great sugar content.

To make homemade sort product based on mustard honey with nourishing and healthier ingredients such as garlic, Greek yoghurt, and apple cider vinegar. This is considered a healthier substitute.

Tomato Chutney

Tomato chutney is an alternative to store-bought ketchup, this is termed as a desi food item. It is prepared by using a large number of tomatoes in several spices which include curry leaves, mustard seeds, ginger, red chillies, and garlic.

The taste of this chutney makes you forget about the taste of all other industrial tablespoons of ketchup. 

Homemade tomato sauce

Homemade tomato sauce is prepared from garlic, ripe tomatoes by adding spices including sugar and salt along with white vinegar and star constituents that is garam masala. 

This process is termed as a good alternate process to prepare favourite taste buds’ ketchup. This is prepared at home with high-calorie, hygienic tomatoes in a safe way by avoiding unhealthy tomatoes.

Tomato Salsa

Tomato salsa is an export of Mexico which is prepared easily at home and has a long shelf life that can be used with nachos, pakoras, parathas, and chips or crisps. It can be made with easily available ingredients which are available at home. 

Effects of the ketchup

Its more use can lead to some disorders like poor skin quality and can also cause an acne breakout. Its more use can also become a reason to gain more weight.


In this brief article, we have answered the question, “what can I substitute for ketchup?” with an in-depth analysis of the ketchup substitutes, what are the ingredients of ketchup, what is their formation process, as well as the positive and potential negative sides of ketchup and its substitutes.



Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.