Quick List - Top Healthy BBQ Sauces
Kevin's Natural Foods
Bold, Paleo-Friendly Korean BBQ Sauce with Natural Ingredients
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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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.
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.
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.
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.
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.
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.
Products | Image | Click to purchase | Key features | Details | ||||||
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Sugar | Sodium | Key Ingredients | Amount | Flavor | Amount of Bottles | |||||
1 | Primal Kitchen Golden BBQ Sauce, Organic & Unsweetened | ![]() | 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 | ![]() | 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 Sauce|3 Pack | ![]() | 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 | ![]() | 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 | ![]() | 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 | ![]() | 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 | ![]() | Clean flavor, no sugar, just pure goodness | 0g | 105mg | Water, Apple Cider Vinegar, Paprika | 12 oz | Southern Blend | 1 | |
8 | Lakanto BBQ Sauce - Original | ![]() | 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 | ![]() | Sugar-Free for an Extra-Healthy Sauce | 0g | 190mg | Tomato Puree, Cider Vinegar, White Vinegar | 18 oz | Original | 1 | |
10 | Date Lady BBQ Sauce | ![]() | Naturally Sweetened and Smoky | 9g | 36mg | Dates, Ground Tomatoes | 22 oz | Original | 1 |
Sugar | 1g |
---|---|
Sodium | 300mg |
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 Ingredients | Water, Organic Crushed Tomatoes, Organic Yellow Mustard |
---|---|
Amount | 8.5 oz |
Amount of Bottles | 1 |
Sugar | 0g |
---|---|
Sodium | 200mg |
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 Ingredients | Vine-Ripened Crushed Tomatoes (Water, Crushed Tomatoes), Cider Vinegar |
---|---|
Amount | 18 oz |
Amount of Bottles | 3 |
Sugar | 7 g |
---|---|
Sodium | 530 mg |
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 Ingredients | Water, Coconut Aminos, Vinegar, Coconut Sugar |
---|---|
Amount | 7 oz |
Amount of Bottles | 3 |
Sugar | 7g |
---|---|
Sodium | 520mg |
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 Ingredients | Non-GMO Soy Sauce; Water; Soybeans; Wheat; Salt; Cane Sugar; Mirin; Rice; Koji Seed; Sea Salt; Tomato Paste; |
---|---|
Amount | 17 oz |
Amount of Bottles | 1 |
Sugar | 1g |
---|---|
Sodium | 75mg |
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 Ingredients | Non-GMO Tomato Concentrate, Water, Apple Cider Vinegar, Sea Salt, Onion Powder, Garlic Powder, Paprika, Mustard Seed, Bay Leaf, Monkfruit Extract |
---|---|
Amount | 14 oz |
Amount of Bottles | 3 |
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 Ingredients | Water, Vinegar, Tomato Pulp |
---|---|
Amount | 12 oz |
Amount of Bottles | 1 |
Sugar | 0g |
---|---|
Sodium | 105mg |
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 Ingredients | Water, Apple Cider Vinegar, Paprika |
---|---|
Amount | 12 oz |
Amount of Bottles | 1 |
Sugar | 1 g |
---|---|
Sodium | 200 mg |
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 Ingredients | Tomato Concentrate, Monkfruit Sweetener (Erythritol, Monk Fruit Extract), Apple Cider Vinegar |
---|---|
Amount | 13 oz |
Amount of Bottles | 1 |
Sugar | 0g |
---|---|
Sodium | 190mg |
Key Ingredients | Tomato Puree, Cider Vinegar, White Vinegar |
---|---|
Amount | 18 oz |
Amount of Bottles | 1 |
Sugar | 9g |
---|---|
Sodium | 36mg |
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 Ingredients | Dates, Ground Tomatoes |
---|---|
Amount | 22 oz |
Amount of Bottles | 1 |
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.
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.
No. 1: Primal Kitchen|Golden BBQ Sauce, Organic & Unsweetened
No. 2: G Hughes|Sugar Free BBQ Sauce - Original
No. 3: Kevin's Natural Foods |Korean BBQ Sauce|3 Pack
No. 4: Bachan's|Original Japanese Barbecue Sauce
No. 5: Yo Mama's Foods|No Sugar Hickory BBQ
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