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Healthy Bbq SaucesHelping You Find the Best
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Healthy Bbq SaucesHelping You Find the Best
  • 10 Healthiest BBQ Sauces of 2025 (Nutritionist-Reviewed) 1
  • 10 Healthiest BBQ Sauces of 2025 (Nutritionist-Reviewed) 2
  • 10 Healthiest BBQ Sauces of 2025 (Nutritionist-Reviewed) 3
  • 10 Healthiest BBQ Sauces of 2025 (Nutritionist-Reviewed) 4
  • 10 Healthiest BBQ Sauces of 2025 (Nutritionist-Reviewed) 5

10 Healthiest BBQ Sauces of 2025 (Nutritionist-Reviewed)

Barbecue sauce has a history that stretches as far back as the 1800s and is a common ingredient in many American foods today. Choosing the right sauce that’s healthy and that also complements your food can be a tough choice.

In this article, and with insight from a certified nutritionist, we’ll show you how to choose the right healthy barbecue sauce, tell you which ingredients to avoid, and recommend some delicious, healthy barbecue sauces. Whether you’re looking for something sweet and subtle or something bold and spicy, there’s a healthy barbecue sauce out there for you. Read on to see our healthy choices below.
Last updated 01/16/2025

Quick List - Top Healthy BBQ Sauces

1

Primal Kitchen

Golden BBQ Sauce, Organic & Unsweetened
Golden BBQ Sauce, Organic & Unsweetened

Golden BBQ flavor with a clean, tangy twist

2

G Hughes

Sugar Free BBQ Sauce - Original
Sugar Free BBQ Sauce - Original

Sweet, sugar-free goodness for all your meals

3

Kevin's Natural Foods

Korean BBQ Sauce3 Pack
Korean BBQ Sauce

Bold, Paleo-Friendly Korean BBQ Sauce with Natural Ingredients

4

Bachan's

Original Japanese Barbecue Sauce
Original Japanese Barbecue Sauce

Authentic Japanese barbecue flavor in every drop

5

Yo Mama's Foods

No Sugar Hickory BBQ
No Sugar Hickory BBQ

Low Calories Hand-Crafted BBQ Sauce

Kara Swanson
Expert
Nutritionist
Kara Swanson

Kara Swanson is a certified nutritionist and the founder of Life Well Lived. She is married to her best friend and the proud mother of three. Her passion is to make nutrition simple+easy+delicious!

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Table of Contents

How to Choose a Healthy BBQ Sauce - Buying Guide

It can be difficult to decipher what sauces are healthy and which are not. A healthy barbecue sauce is going to have low sugar and low sodium, ingredients you will recognize, and still provide substantial flavor. Let’s break down what exactly you should be looking for in a healthy barbecue sauce.
1

Check Labels; Go for Low Sugar and Low Sodium

Check Labels; Go for Low Sugar and Low Sodium

A barbecue sauce with a lot of sugar and salt is a telltale sign that it isn’t healthy. If it’s sugar intake you’re worried about, look for sauces with less than 5 grams of sugar per serving. Eating too much sugar on a regular basis can lead to health complications, including heart disease and diabetes. Remember, the ideal daily sugar intake is between 25 and 38 grams!


Sodium is another nutrient that you should watch when shopping around for the right barbecue sauce. Some sauces have 300 to 400 milligrams of sodium per serving. However, an ideal diet allows between 1,500 and 2,000 grams a day; if you’re worried about your blood pressure, try to go for a sauce with no more than 250 mg per 2 tbsp serving.


While there are plenty of barbecue sauces that have high amounts of sugar and sodium, there are some that provide good nutritional value to your diet. Some barbecue sauces have Vitamin A and calcium, both vital to your overall health.

Kara Swanson
Nutritionist
Kara Swanson

It's important to always read labels before buying food, especially when it comes to sauces. Sugar, sodium, and chemicals can easily be added to BBQ sauces without you even realizing it. 


Make it a habit to read labels and be aware of what your food is actually made of. With healthier versions of BBQ sauces that are low in sugar and sodium, you can easily swap out your unhealthy BBQ sauce for a healthy one.

2

Look for Ingredients You Recognize

Look for Ingredients You Recognize
If your barbecue sauce starts listing ingredients that you can’t even pronounce, chances are it’s not as healthy as it could be. When barbecue sauce was first created, there weren’t ingredients like high-fructose corn syrup and xylitol sweetener, so it’s definitely possible to create a delicious barbecue sauce without artificial ingredients.


Look for ingredients like tomato sauce, ketchup, onion powder, apple cider vinegar, black pepper, ground mustard, and lemon juice–all-natural ingredients that you can find in your kitchen.


While there are ingredients you should look for in a healthy barbecue sauce, there are also ingredients you should avoid. If you check the ingredients in many barbecue sauces, you’ll notice high-fructose corn syrup near the top of most lists. 


High-fructose corn syrup means a lot of added sugars; the higher it is on the ingredient list, the more of it there is. Molasses, while a natural ingredient, is also full of unhealthy sugars and is a popular ingredient in barbecue sauces.

Kara Swanson
Nutritionist
Kara Swanson

The fewer the ingredients the better. And preferably ingredients you actually know and can pronounce! Make sure to look them up online and take charge of what ingredients are being put in your body, so that the next time you come across the ingredient you know whether to stay away from it or whether it's okay to consume.

3

Make Sure the Flavor Complements Your Food

Make Sure the Flavor Complements Your Food
When you’re trying to purchase the perfect healthy barbecue sauce, think about the kinds of foods you eat on a regular basis. If you eat a lot of meat, a smoky, spicier barbecue sauce might work best. If you’re more interested in vegetables, a sweeter, even fruity sauce would work perfectly with your meal.


Be careful to avoid unnatural sweeteners like corn syrup. If you want a sweet barbecue sauce, check to make sure all-natural sugar is used instead. 


The kind of sugar that’s used can also impact the flavor, with artificial sweeteners often being very intense if there is too much in a sauce. A natural sugar will give it a nice flavor balance while also being a healthier option.

Kara Swanson
Nutritionist
Kara Swanson

BBQ sauce is a great way to spice up a boring dish so don't be afraid to explore and try new flavors. It's always a great way to flavor vegetables so they are even more enjoyable for your family.

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10 Healthiest BBQ Sauces

Here are our picks for the 7 healthiest barbecue sauces. We made our choices based on the points listed in the buying guide below, as well as reviewer comments when available.
Popularity
Products
Image
Click to purchase
Key features
Details
Sugar
Sodium
Key Ingredients
Amount
Flavor
Amount of Bottles
1

Primal Kitchen

Golden BBQ Sauce, Organic & Unsweetened

Primal Kitchen Golden BBQ Sauce, Organic & Unsweetened 1

Golden BBQ flavor with a clean, tangy twist

1g

300mg

Water, Organic Crushed Tomatoes, Organic Yellow Mustard

8.5 oz

Unsweetened

1

2

G Hughes

Sugar Free BBQ Sauce - Original

G Hughes Sugar Free BBQ Sauce - Original 1

Sweet, sugar-free goodness for all your meals

0g

200mg

Vine-Ripened Crushed Tomatoes (Water, Crushed Tomatoes), Cider Vinegar

18 oz

Original

3

3

Kevin's Natural Foods

Korean BBQ Sauce3 Pack

Kevin's Natural Foods  Korean BBQ Sauce 1

Bold, Paleo-Friendly Korean BBQ Sauce with Natural Ingredients

7 g

530 mg

Water, Coconut Aminos, Vinegar, Coconut Sugar

7 oz

Korean BBQ

3

4

Bachan's

Original Japanese Barbecue Sauce

Bachan's Original Japanese Barbecue Sauce 1

Authentic Japanese barbecue flavor in every drop

7g

520mg

Non-GMO Soy Sauce; Water; Soybeans; Wheat; Salt; Cane Sugar; Mirin; Rice; Koji Seed; Sea Salt; Tomato Paste;

17 oz

Original

1

5

Yo Mama's Foods

No Sugar Hickory BBQ

Yo Mama's Foods No Sugar Hickory BBQ 1

Low Calories Hand-Crafted BBQ Sauce

1g

75mg

Non-GMO Tomato Concentrate, Water, Apple Cider Vinegar, Sea Salt, Onion Powder, Garlic Powder, Paprika, Mustard Seed, Bay Leaf, Monkfruit Extract

14 oz

Hickory

3

6

Mrs Taste

BBQ

Mrs Taste BBQ 1

Zero Calorie, Zero Sodium, Zero Sugar BBQ Sauce with Sensational Flavor

0 g

0 mg

Water, Vinegar, Tomato Pulp

12 oz

Barbecue

1

7

Simple Girl

Southern Blend Organic, Sugar-Free BBQ Sauce

Simple Girl Southern Blend Organic, Sugar-Free BBQ Sauce 1

Clean flavor, no sugar, just pure goodness

0g

105mg

Water, Apple Cider Vinegar, Paprika

12 oz

Southern Blend

1

8

Lakanto

BBQ Sauce - Original

Lakanto  BBQ Sauce - Original 1

Monk Fruit-Sweetened BBQ Sauce: Classic Flavor, Low Carb, No Added Sugar

1 g

200 mg

Tomato Concentrate, Monkfruit Sweetener (Erythritol, Monk Fruit Extract), Apple Cider Vinegar

13 oz

Natural Smoke Flavor

1

9

Guy's Award Winning BBQ Sauce

Original Sugar-Free Sauce

Guy's Award Winning BBQ Sauce Original Sugar-Free Sauce 1

Sugar-Free for an Extra-Healthy Sauce

0g

190mg

Tomato Puree, Cider Vinegar, White Vinegar

18 oz

Original

1

10

Date Lady

BBQ Sauce

Date Lady BBQ Sauce 1

Naturally Sweetened and Smoky

9g

36mg

Dates, Ground Tomatoes

22 oz

Original

1

If you don't see the product you're looking for, you can request that it be listed.
No.1

Primal Kitchen
Golden BBQ Sauce, Organic & Unsweetened

Golden BBQ Sauce, Organic & Unsweetened 1
Source:amazon.com
Golden BBQ Sauce, Organic & Unsweetened 2
Lowest price
$10.25
Mid
Lowest price
$10.25
Mid
Sugar1g
Sodium300mg
Flavor
Unsweetened

Golden BBQ flavor with a clean, tangy twist

Primal Kitchen Carolina Gold BBQ Sauce delivers the sweet, smoky tang of classic Carolina-style barbecue without compromise. Keto Certified, Certified Paleo, and Whole30 Approved, this sauce skips the sugars and syrups for a cleaner, healthier flavor profile.


Crafted with USDA organic, non-GMO ingredients, this unsweetened BBQ sauce is perfect for adding bold flavor to meats, veggies, and more. Whether grilling or dipping, enjoy a guilt-free taste that's rich, smoky, and irresistibly golden.

Key IngredientsWater, Organic Crushed Tomatoes, Organic Yellow Mustard
Amount8.5 oz
Amount of Bottles1
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No.2

G Hughes
Sugar Free BBQ Sauce - Original

Lowest price
$23.52
High Mid
Sugar0g
Sodium200mg
Flavor
Original

Sweet, sugar-free goodness for all your meals

G Hughes Original BBQ Sauce offers a gluten-free, sugar-free alternative to traditional barbecue sauces without compromising on flavor. Packed with bold, tangy notes, it’s a perfect match for everything from grilling to dipping. Ideal for those on a low-carb or keto diet, this sauce provides the satisfaction of barbecue taste without any added sugar.

Key IngredientsVine-Ripened Crushed Tomatoes (Water, Crushed Tomatoes), Cider Vinegar
Amount18 oz
Amount of Bottles3
No.3

Kevin's Natural Foods
Korean BBQ Sauce3 Pack

Lowest price
$5.99
Low
Sugar7 g
Sodium530 mg
Flavor
Korean BBQ

Bold, Paleo-Friendly Korean BBQ Sauce with Natural Ingredients

Kevin's Natural Foods Korean BBQ Sauce offers a sweet and spicy Bulgogi flavor crafted with coconut aminos, garlic, and toasted sesame seeds. Ideal for enhancing meats like steak, chicken, or pork, Bulgogi, translating to "fire meat," delivers a distinctive taste profile without gluten, soy, or dairy. Certified Paleo, the sauce adheres to strict guidelines ensuring natural ingredients and no refined sugars, appealing to health-conscious consumers seeking flavorful, clean-label options. Each batch is made with non-GMO ingredients and free from preservatives, emphasizing convenience without compromising on quality. 


Perfect for quick meals, the sauce includes a 10-minute recipe suggestion on the packaging, simplifying meal preparation for busy lifestyles. Whether used as a marinade, stir-fry sauce, or glaze, Kevin's Korean BBQ Sauce promises a guilt-free culinary experience, showcasing the fusion of bold flavors and dietary consciousness in a single, Instagram-worthy package.

Key IngredientsWater, Coconut Aminos, Vinegar, Coconut Sugar
Amount7 oz
Amount of Bottles3
No.4

Bachan's
Original Japanese Barbecue Sauce

Reference price
$8.39
Low Mid
Sugar7g
Sodium520mg
Flavor
Original

Authentic Japanese barbecue flavor in every drop

Bachan's Original Japanese Barbecue Sauce delivers a sweet and salty taste with rich umami, perfect for glazing meats, vegetables, rice, or even as a dipping sauce. Inspired by traditional "tare" sauces used in Japan, it’s made from non-GMO soy sauce, cane sugar, and organic ingredients like ginger, garlic, and sesame oil. This small-batch, cold-filled sauce is preservative-free and crafted to bring out natural flavors with no added water. Ideal for those looking to elevate their dishes with an authentic Japanese twist.

Key IngredientsNon-GMO Soy Sauce; Water; Soybeans; Wheat; Salt; Cane Sugar; Mirin; Rice; Koji Seed; Sea Salt; Tomato Paste;
Amount17 oz
Amount of Bottles1
No.5

Yo Mama's Foods
No Sugar Hickory BBQ

Lowest price
$24.99
High Mid
Sugar1g
Sodium75mg
Flavor
Hickory

Low Calories Hand-Crafted BBQ Sauce

Experience the best Hickory Barbecue Sauce, meticulously hand-crafted from the freshest natural ingredients. Perfected over nearly seven decades, this renowned recipe provides bold flavor while remaining gluten-free, low-carb, dairy-free, and free of added sugars. With only one net carb per serving, it’s an excellent choice for low-carb or low-sugar diets.


More than a sauce, it’s part of a journey to bring people together through food, family, and lasting memories. Ideal for enhancing Keto or Paleo diets, it shines on ribs, chicken, burgers, sandwiches, or as a dip for a quick, healthy snack. Add to your cart now for an authentic culinary experience and explore Yo Mama’s Foods for more gourmet options.

Key IngredientsNon-GMO Tomato Concentrate, Water, Apple Cider Vinegar, Sea Salt, Onion Powder, Garlic Powder, Paprika, Mustard Seed, Bay Leaf, Monkfruit Extract
Amount14 oz
Amount of Bottles3
No.6

Mrs Taste
BBQ

Lowest price
$13.99
Mid
Sugar0 g
Sodium0 mg
Flavor
Barbecue

Zero Calorie, Zero Sodium, Zero Sugar BBQ Sauce with Sensational Flavor

Mrs Taste BBQ Sauce offers a guilt-free dining experience with its zero-calorie, zero-sodium, and zero-sugar formula. Ideal for enhancing grilled meats and various dishes, it can also substitute traditional sauces on items like fries and pizzas. This versatile sauce is designed to add robust flavor without compromising health, making it suitable for those on restricted diets, including gluten-free, dairy-free, and fat-free preferences. Crafted without harmful ingredients like high fructose corn syrup or artificial colors, Mrs Taste ensures a wholesome culinary experience.

Key IngredientsWater, Vinegar, Tomato Pulp
Amount12 oz
Amount of Bottles1
No.7

Simple Girl
Southern Blend Organic, Sugar-Free BBQ Sauce

Lowest price
$10.97
Mid
Sugar0g
Sodium105mg
Flavor
Southern Blend

Clean flavor, no sugar, just pure goodness

Simple Girl Barbecue Sauce is a certified organic, sugar-free option that doesn't compromise on taste. Sweetened naturally with organic stevia and monk fruit, it offers a delicious barbecue experience without any artificial sweeteners or sugar alcohols. Perfect for those following a gluten-free or kosher diet, this sauce is free from preservatives and packed with natural, clean ingredients. Enjoy the classic barbecue flavor guilt-free, ideal for grilling, dipping, and more.

Key IngredientsWater, Apple Cider Vinegar, Paprika
Amount12 oz
Amount of Bottles1

Monk Fruit-Sweetened BBQ Sauce: Classic Flavor, Low Carb, No Added Sugar

Lakanto BBQ Sauce - Original offers a classic barbecue flavor without the guilt, sweetened with monk fruit extract instead of traditional sugars. Ideal for health-conscious consumers, this sauce boasts just 1 net carb per serving, making it suitable for keto and low-carb diets. It's also vegan and non-GMO, catering to diverse dietary preferences without compromising on taste. 


Crafted with tomato concentrate, apple cider vinegar, and a blend of spices, this sauce delivers a robust, smoky flavor profile perfect for grilling, dipping, or marinating. Its monk fruit sweetener maintains the sauce's sweetness without adding unnecessary calories or impacting blood sugar levels.

Key IngredientsTomato Concentrate, Monkfruit Sweetener (Erythritol, Monk Fruit Extract), Apple Cider Vinegar
Amount13 oz
Amount of Bottles1
No.9

Guy's Award Winning BBQ Sauce
Original Sugar-Free Sauce

Lowest price
$8.99
Low Mid
Sugar0g
Sodium190mg
Flavor
Original

Sugar-Free for an Extra-Healthy Sauce

The proof is all in the name; it’s tough to create a delicious barbecue sauce that’s completely sugar-free, but that’s exactly what Guy’s did with their Sugar-Free sauce. If you take a look at the ingredient list, you’ll see ingredients like water, tomato paste, vinegar, salt, and lemon juice all near the top of the list, which is a sign that this sauce is healthy.

Not only are you cutting out the sugar, but you’re also getting a small source of Vitamin C; each serving has 2% of your recommended daily value. This sauce is great for someone looking for a smoky flavor that works well with chicken or steak. While it’s definitely pricier than some of our other options, it’s a delicious and healthy sauce that everyone will enjoy.
Key IngredientsTomato Puree, Cider Vinegar, White Vinegar
Amount18 oz
Amount of Bottles1
No.10

Date Lady
BBQ Sauce

Lowest price
$19.49
High Mid
Sugar9g
Sodium36mg
Flavor
Original

Naturally Sweetened and Smoky

The Date Lady BBQ Sauce is crafted with natural organic dates for a unique and wholesome sweetness. This 22-ounce bottle offers a gluten-free, dairy-free, kosher, and vegan option that’s free of corn syrup, cane sugar, MSG, soy, preservatives, and artificial flavors.


Enjoy a real, smoky BBQ taste with a complex flavor profile, thanks to sea salt smoked over untreated wood. Made with care in small batches in Springfield, Missouri, this barbecue sauce is perfect for those with dietary restrictions and anyone seeking a deliciously authentic BBQ experience.

Key IngredientsDates, Ground Tomatoes
Amount22 oz
Amount of Bottles1

More Tips from Kara Swanson

More Tips from Kara Swanson

Now that you've gotten the basic information about how to choose a barbeque sauce down, expert Kara Swanson has a few more tips to add into the mix about sauce formulas and making healthy swaps.

Kara Swanson
Nutritionist
Kara Swanson

Chemicals seem to be added into everything these days but don't be fooled - they do nothing good for our health. When you start choosing foods without chemicals - as they should be, they will naturally have a shorter shelf life. Just make sure you read the expiration date and plan meals accordingly so you can use up all of the BBQ sauce to avoid waste.


Also be aware that healthier BBQ sauces might taste a little bit different without all the added sugars, sodium, and chemicals. Be patient though, because your taste buds will adapt and change as you continue making healthier swaps. It takes some time for our bodies and taste buds to get used to less sugar and sodium, but the healthier swap is worth it for your health.

Top 5 Healthy BBQ Sauces

No. 1: Primal KitchenGolden BBQ Sauce, Organic & Unsweetened

No. 2: G HughesSugar Free BBQ Sauce - Original

No. 3: Kevin's Natural Foods Korean BBQ Sauce3 Pack

No. 4: Bachan'sOriginal Japanese Barbecue Sauce

No. 5: Yo Mama's FoodsNo Sugar Hickory BBQ

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