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Condiments are versatile staples in the kitchen, but many are loaded with added sugars, sodium, artificial colorings, and preservatives.

If you’re looking to limit these in your diet, these swaps will help you.

Your fave ketchup may be packing more added sugars than you realize. Many popular ketchup brands can contain up to 4 grams of sugar per tablespoon serving. That’s equal to 1 teaspoon of sugar.

For context, the American Heart Association recommends that men have a maximum of 37.5 grams (9 teaspoons) and women have 25 grams (6 teaspoons) of sugar in a day.

Primal Kitchen and Tessemae’s are brands that make ketchup without added sugars.

If you’re looking to add more nutrients into your diet, use hummus on your favorite sandwiches and wraps in place of mayo. You can also add a dollop of hummus to your salad for a bit of creaminess.

Hummus is packed with more vitamins and minerals than mayo, including:

  • protein
  • vitamin C
  • B vitamins
  • magnesium

Plus, it’s higher in fiber and lower in calories.

If you’re a fan of creamy dips like French onion dip or ranch dip, you’re probably aware that they pack a ton of calories and can contain high amounts of sodium.

Fortunately, there are more nutritious alternatives to traditional dips that you can make on your own.

Check out this recipe for French onion dip. It uses high-protein Greek yogurt instead of mayo and sour cream to give it a creamy texture.

If you aren’t into making your own, Kite Hill and Tessemae’s offer premade healthy dip options.

Even though the decadent flavors of store-bought coffee creamers may be hard to resist, many of these products are loaded with added sugars, artificial colorings, thickeners, and preservatives.

If you’re looking for an alternative without these ingredients, try making a coffee creamer at home.

Add a can of full-fat coconut milk to a glass jar and shake. Jazz up your creamer by adding a dash of cinnamon, a bit of vanilla extract or vanilla bean powder, or a drizzle of maple syrup if you’d still like a hint of sweetness.

Store your homemade creamer in the fridge and use it up within a week.

Barbecue sauce can contain upward of 12 grams or 3 teaspoons of added sugars per a 2-tablespoon serving.

If you want a healthier alternative to sugary BBQ sauce, try making your own. This BBQ sauce recipe contains no added sugars and uses peaches to add a natural sweetness that will pair perfectly with your favorite grilled dish.

Many salad dressings on the market are made with less-than-healthy ingredients, including added sugars, refined oils, and artificial sweeteners.

You can create quick, homemade dressings using ingredients you likely already have in your kitchen.

Try out this Greek yogurt ranch recipe, or this creamy turmeric dressing recipe. Or go simple, and dress your salad with a mixture of olive oil and balsamic vinegar.

Honey mustard’s creamy texture and sweet taste pairs well with many foods. However, most ready-made honey mustard products are high in sugar and calories.

Follow this recipe for a healthier swap. It combines Greek yogurt, apple cider vinegar, garlic, and other nourishing ingredients to make a homemade version of your favorite honey mustard.

Did you know that pancake syrup isn’t the same as maple syrup? Pancake and waffle syrups don’t actually contain maple syrup. Instead, they’re usually made with corn syrup, caramel coloring, maple flavoring, and preservatives.

If you’re looking for a healthier alternative to put on your pancakes and waffles, use a small amount of pure maple syrup, or try one of the following:

  • nut butter and a drizzle of honey
  • fresh berries and Greek or coconut yogurt
  • homemade berry jam and a sprinkle of hemp seeds

Marinara sauce is another condiment that often contains added sugars. However, many brands, including Rao’s and Victoria, contain no added sugars and are a better alternative to sweetened marinara sauces.

If you’d rather make your own marinara without the added sugars, try this simple recipe.

Purchasing more nutritious condiments from the store or making your own at home are excellent ways to improve the overall quality of your diet, especially if you use condiments on a daily basis.

Try out some of the healthy ideas listed above for a nutritious twist on your favorite condiments.