Ketchup: Nutrition Facts, Is Ketchup Healthy, and Ketchup vs Catsup

Ketchup is the thick, sweet and tangy tomato sauce that goes on fries, burgers and sandwiches. This guide uses USDA data to show ketchup nutrition per tablespoon and per packet, explains what the federal standard says ketchup must contain, settles the ketchup vs catsup question, and looks at the sugar, sodium and lycopene numbers behind the common question: is ketchup healthy?

Peptide Labs does not sell ketchup or any condiments. This article is general nutrition information, not medical advice.

What is ketchup made of?

FDA has a standard of identity for ketchup, 21 CFR 155.194. It defines the food as one made from tomato ingredients: tomato concentrate, or the liquid from mature red or reddish tomatoes, strained to remove skins, seeds and other coarse or hard pieces. The standard then lists the seasonings that are added: vinegars, nutritive carbohydrate sweeteners, and spices, flavoring, onions or garlic. Salt is optional, and the food is preserved by heat sterilization, refrigeration or freezing.

The regulation even sets a thickness test. Under FDA’s quality standard, ketchup should flow no more than 14 centimeters in 30 seconds at 20 C in a lab instrument called a Bostwick Consistometer; a thinner product must carry a below-standard label statement. If a ketchup is made partly from tomato material left over from canning, the FDA standard requires the label to say “Made from” or “Made in part from” residual tomato material from canning.

Ketchup vs catsup

There is no nutritional difference between ketchup and catsup, because they are two names for one food. The labeling section of 21 CFR 155.194 says that the name of the food is “Catsup,” “Ketchup,” or “Catchup.” Any of the three spellings must meet the same FDA standard. USDA’s nutrient database uses the older spelling, so the entries used in this guide are called “Catsup” (FDC 168556) and “Catsup, low sodium” (FDC 169381).

Ketchup nutrition (USDA SR Legacy)

The table shows ketchup nutrition for one tablespoon (17 g) and one restaurant packet (9 g) from USDA SR Legacy (FDC 168556). Percent Daily Values (%DV) use FDA reference amounts.

Per 100 grams, USDA lists 21.3 grams of total sugars and 907 milligrams of sodium in ketchup, so about a fifth of its weight is sugars. A single tablespoon looks small, but few people stop at one: the numbers in the table scale up with every extra squeeze.

Sugar in ketchup and the Added Sugars line

USDA SR Legacy reports total sugars for ketchup but no added-sugars value, so it cannot show how much of the 3.6 g per tablespoon comes from tomatoes and how much from sweeteners. The FDA standard allows any nutritive carbohydrate sweetener, and the ingredient list shows which one a product uses, such as sugar or high fructose corn syrup. FDA explains that the Added Sugars line on the Nutrition Facts label counts sugars added during processing but not the sugars naturally present in vegetables, and it sets the Daily Value for added sugars at 50 grams on a 2,000 calorie diet.

A comparison with whole tomato foods shows how much the sweetener matters. All values are from USDA SR Legacy:

In USDA data a tablespoon of ketchup lists slightly more total sugars than an entire medium raw tomato, and nearly twice the total sugars of a tablespoon of unsweetened tomato paste. The 2025-2030 Dietary Guidelines for Americans state that no amount of added sugars is recommended or considered part of a healthy diet, and FDA’s Added Sugars line on a label is the place to see what a given ketchup adds. Our foods high in sugar guide puts these numbers in context, and our tomatoes guide covers the whole fruit.

Sodium in ketchup

Regular ketchup lists 154 milligrams of sodium per tablespoon in USDA SR Legacy, 7% of FDA’s Daily Value. FDA’s general guide is that 5% DV or less per serving is low and 20% DV or more is high, so one tablespoon sits in between. FDA also points out that sodium in condiments can add up, especially when ketchup goes on already salty foods such as fries or hot dogs, and suggests choosing light or reduced sodium condiments.

Low-sodium ketchup makes a large difference here. USDA’s low-sodium catsup entry lists 3 milligrams of sodium per tablespoon, while its calories and sugars match regular ketchup. Under FDA’s labeling rule (21 CFR 101.61), “low sodium” means 140 milligrams or less per reference amount, and “reduced sodium” means at least 25 percent less sodium than a comparable regular food. Our low-sodium foods guide explains how to read the sodium line. For comparison, USDA lists 55 milligrams of sodium in a teaspoon packet of yellow mustard.

Ketchup and lycopene

Lycopene is the red carotenoid pigment in tomatoes, and because ketchup is made from concentrated tomato, it carries some: USDA SR Legacy lists 2,051 micrograms per tablespoon. FDA has no Daily Value for lycopene, so there is no %DV to compare against. Tomato paste lists more than twice as much per tablespoon, and a whole raw tomato lists about one and a half times as much in USDA data.

Processing may also change how much lycopene the body takes up. A small human study published in the American Journal of Clinical Nutrition in 1997 (Gärtner and colleagues) compared fresh tomatoes with tomato paste, both eaten with oil, and found higher lycopene levels in the blood fat fraction after the paste. That 1997 study did not test ketchup and measured absorption, not health outcomes. Our lycopene guide covers the research in more detail, and our tomato juice guide covers another processed tomato food.

Is ketchup healthy?

Ketchup is a condiment, so the honest answer depends on how much ends up on the plate. Here is what the data and federal guidance say:

• Low in calories and fat: a tablespoon lists 17 calories and essentially no fat in USDA data.
• Sugar: about a fifth of ketchup’s weight is sugars in USDA data; the Added Sugars line on the FDA label shows the added part.
• Sodium: a tablespoon supplies 7% of the FDA Daily Value for sodium, and several tablespoons on a salty meal add up quickly.
• Tomato pigment: ketchup lists lycopene in USDA data, but less per tablespoon than tomato paste.
• Few other nutrients: potassium and vitamin E are each 2% DV or less per tablespoon in USDA data.

How to enjoy ketchup

• Read two lines: compare Added Sugars and sodium on the label; both vary between products.
• Try reduced versions: low-sodium, reduced-sugar and no-sugar-added ketchups are sold; check what replaces the sugar on the ingredient list.
• Mix your own sauce: stir ketchup into plain tomato paste, vinegar and spices for a less sweet sauce.
• Measure once: squeeze a tablespoon onto a spoon to see what a USDA serving looks like.
• Refrigerate after opening: follow the storage directions on the bottle.
• Pair it: our mayonnaise guide covers the other classic sandwich condiment.

Frequently Asked Questions

Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Last reviewed October 2026.

Related guides: Mayonnaise: Nutrition Facts, Is Mayonnaise Healthy, and Is It Dairy?, Tomatoes: Nutrition Facts, Lycopene and Are Tomatoes Healthy?, Foods High in Sugar: USDA Values, Added Sugars and Hidden Sources, Low Sodium Foods: USDA List, Foods High in Sodium and Label Terms.