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Balsamic vinegar is a dark, sweet-tart vinegar made from grape must, the crushed juice of whole grapes, and traditionally aged in wooden barrels in the Italian provinces of Modena and Reggio Emilia. Is balsamic vinegar healthy? As a condiment it is low in calories and fat, and a tablespoon has about 14 calories and 2.4 grams of natural sugar in USDA data. There is little research on balsamic itself, though, and two topics deserve a straight answer: what the protected Italian labels mean, and what studies found about lead in some balsamic vinegars.
Peptide Labs does not sell balsamic vinegar. This article is general nutrition information, not medical advice.
Key Takeaways
- Balsamic vinegar of Modena is an EU Protected Geographical Indication (PGI) made from grape must and wine vinegar, matured at least 60 days in wood.
- Traditional balsamic vinegar of Modena is a separate Protected Designation of Origin (PDO) made from cooked grape must and aged at least 12 years.
- Per tablespoon, USDA lists about 14 calories and 2.4 grams of sugars, more than other vinegars but far less than oil-based dressings.
- Studies in 2004 and 2011 found lead in many balsamic vinegars, highest in aged ones; some bottles in California carry a Prop 65 warning.
- Balsamic vinegar can contain sulfites, which must be declared on US labels.
What is balsamic vinegar?
In Italy, “aceto balsamico” describes several products made under different rules. The two protected names are very different in age, process and taste, and US shelves add a third group of balsamic-style products with no protected status.
| Product | Protection | How it is made | Minimum ageing |
|---|---|---|---|
| Aceto Balsamico Tradizionale di Modena | EU PDO since 2000 | Cooked grape must only, fermented and aged in a series of small wooden casks | 12 years; extravecchio 25 years |
| Aceto Balsamico di Modena (balsamic vinegar of Modena) | EU PGI since 2009 | Grape must (at least 20%) with wine vinegar and aged vinegar; caramel up to 2% allowed for color | 60 days in wood; invecchiato (aged) over 3 years |
| Balsamic-style vinegars and condiments | None | Varies; often wine vinegar with grape must, sugar, caramel or thickeners | Not regulated |
| Balsamic glaze or reduction | None | Balsamic vinegar cooked down or thickened, often with added sugar or starch | Not regulated |
The PGI rules, set by the producers’ consortium and registered by the European Commission in Regulation (EC) No 583/2009, name seven grape varieties, including Lambrusco, Sangiovese and Trebbiano, and require processing and maturation in the provinces of Modena and Reggio Emilia. The traditional PDO product is aged for years in a battery of casks made from woods such as oak, cherry, mulberry, chestnut and juniper, which is why it is thick and syrupy.
The word “balsamic” on its own is not protected. In a 2019 judgment, the Court of Justice of the European Union ruled that protection covers the full name Aceto Balsamico di Modena, not the separate terms “aceto” and “balsamico”, because “balsamico” is an adjective commonly used for a bittersweet vinegar. In practice, a bottle that says balsamic vinegar of Modena with the PGI symbol follows the Modena rules; a bottle that just says balsamic may come from anywhere.
Balsamic vinegar nutrition
The USDA FoodData Central SR Legacy entry for balsamic vinegar (FDC 172241) does not say which type was tested, so read it as a typical commercial balsamic. Thick traditional or glaze products are more concentrated and will be higher in sugar per tablespoon; SR Legacy has no entry for balsamic glaze, so use the product’s Nutrition Facts label.
| Nutrient (balsamic vinegar, FDC 172241) | 1 tbsp (16 g) | % DV | Per 100 g |
|---|---|---|---|
| Calories | 14 | Not applicable | 88 |
| Carbohydrate | 2.7 g | 1% | 17.0 g |
| Total sugars | 2.4 g | No DV | 15.0 g |
| Protein | 0.1 g | 0% | 0.5 g |
| Fat | 0 g | 0% | 0 g |
| Sodium | 4 mg | 0% | 23 mg |
| Potassium | 18 mg | 0% | 112 mg |
| Calcium | 4 mg | 0% | 27 mg |
| Iron | 0.1 mg | 1% | 0.72 mg |
The sugars in the USDA entry are glucose and fructose from the grapes, roughly equal amounts, with no sucrose listed. Balsamic vinegar is not a meaningful source of vitamins or minerals at the amounts people use, and its main nutritional role is flavor: it can make salads, vegetables and fruit taste richer without much added fat or salt.
Balsamic vs other vinegars and dressings
Compared with other vinegars, balsamic is sweeter and higher in calories, but still small next to an oil-based dressing. The table compares one tablespoon of each in USDA SR Legacy.
| Per 1 tablespoon (USDA FDC ID) | Grams | Calories | Total sugars | Fat | Potassium |
|---|---|---|---|---|---|
| Balsamic vinegar (172241) | 16 g | 14 | 2.4 g | 0 g | 18 mg |
| Cider vinegar (173469) | 14.9 g | 3 | 0.1 g | 0 g | 11 mg |
| Red wine vinegar (172240) | 14.9 g | 3 | 0 g | 0 g | 6 mg |
| Distilled white vinegar (172237) | 14.9 g | 3 | 0 g | 0 g | 0 mg |
| Vinegar and oil dressing, home recipe (171417) | 16 g | 72 | 0.4 g | 8.0 g | 1 mg |
The oil, not the vinegar, supplies most of the calories in a vinaigrette. Olive oil brings its own nutrition story, covered in our olive oil guide.
Is balsamic vinegar healthy?
Balsamic vinegar fits easily into most eating patterns as a low-calorie, fat-free condiment. Beyond that, the evidence is thin. Grape-based vinegars contain polyphenols and browning compounds formed during cooking and ageing, and a 2020 study of 43 vinegars sold in Greece found far higher levels of metal-binding organic compounds in balsamic than in ordinary vinegars, but lab measurements are not proof of health effects in people. Our guide to antioxidant-rich foods explains why lab antioxidant scores do not translate directly into benefits.
We found no well-designed human trials of balsamic vinegar and blood sugar after meals; our apple cider vinegar guide reviews the vinegar studies that do exist and their limits. Vinegar is acidic, so the same practical cautions about tooth enamel and the throat apply to drinking any vinegar straight; using it in food is the usual way people eat balsamic.
Lead in balsamic vinegar: what studies found
Lead in balsamic vinegar has been studied mainly by one California research group, and the findings explain the warning labels some shoppers see.
| Study | Samples | Main finding |
|---|---|---|
| Ndung'u et al., Talanta 2004 | 59 vinegars | Lead 15 to 307 micrograms per liter in balsamic vinegars and 36 to 50 in wine vinegars |
| Ndung'u et al., Science of the Total Environment 2011 | 58 balsamic vinegar brands | High-lead samples came mainly from human-made sources, likely after harvest; aged vinegars averaged 112 vs 41.6 micrograms per liter in other vinegars |
| Karavoltsos et al., Molecules 2020 | 43 vinegars sold in Greece, 16 metals | Authors singled out lead as the metal of particular toxicological concern |
The 2011 study found the same lead levels and isotope fingerprints in vinegars from organically grown grapes as in others, which pointed away from pesticides and toward contamination during production, transport or storage. The authors expected lead levels to fall as manufacturing and storage improved. These studies are more than a decade old, and current bottles may differ; we found no recent official US survey of lead in balsamic vinegar.
In California, Proposition 65 has led to legal notices and settlements over lead in balsamic vinegar since the mid-2000s, starting with a 2004 notice filed by the Environmental Law Foundation, and some bottles sold there carry a Prop 65 lead warning. A Prop 65 warning means the seller says the product can expose you to a listed chemical; it is a California disclosure rule, not a federal finding that a product is unsafe. Pregnant people and parents of young children, who are most sensitive to lead, can choose brands that publish testing and ask a clinician about any concerns.
Sulfites and other cautions
- Sulfites: some balsamic vinegars contain sulfites, which can come from the wine or be added as a preservative, and US labeling rules require sulfites to be declared above a small threshold. A 2026 case report described a 68-year-old man who had an acute reaction with flushing and stomach pain after a balsamic vinegar with labeled sulfites, though he had long tolerated a Modena balsamic without labeled sulfites. People with sulfite sensitivity should read labels; our elimination diet guide covers working with a clinician on food reactions.
- Added sugar in glazes: balsamic glaze and “balsamic condiments” may contain added sugar, starch or caramel; check the ingredient list and the added sugars line.
- Caramel color: the PGI rules allow caramel up to 2% of the finished product for color stability; traditional PDO balsamic allows no added flavorings.
- Grape and wine sensitivities: balsamic is made from grapes and wine vinegar, so people who react to those should be cautious.
How to read a balsamic vinegar label
- Look for the full name and the EU symbol: PGI for balsamic vinegar of Modena, PDO for the traditional product.
- Read the ingredients. Grape must listed first usually means a richer, sweeter vinegar; wine vinegar first means a sharper one.
- Check for caramel color, thickeners and added sugar, especially in glazes.
- Check the allergen and sulfite statements.
- In California, note any Prop 65 warning, and look for brands that share lead testing.
Yogurt drinks have their own label questions; our sibling guide to lassi covers live cultures and mango lassi nutrition.
Frequently Asked Questions
How many calories are in balsamic vinegar?
About 14 calories per tablespoon in USDA data, with about 2.4 grams of natural grape sugars and no fat.
Is balsamic vinegar healthy?
It is a low-calorie, fat-free condiment that adds flavor. There is little research on balsamic itself, and some older studies found lead in many brands.
What is the difference between balsamic vinegar of Modena and traditional balsamic vinegar?
The Modena PGI product blends grape must with wine vinegar and matures at least 60 days. The traditional PDO product uses only cooked grape must and ages at least 12 years.
Does balsamic vinegar contain lead?
Studies in 2004 and 2011 found lead in many balsamic vinegars, highest in aged ones. Some bottles sold in California carry a Prop 65 warning; levels in current products may differ.
Is balsamic glaze the same as balsamic vinegar?
No. Glaze is balsamic vinegar cooked down or thickened, often with added sugar or starch, so it is sweeter and higher in sugar per spoonful.
Does balsamic vinegar have sulfites?
Some do, from the wine or as a preservative. Sulfites must be declared on US labels above a small threshold.
Does balsamic vinegar go bad?
Vinegar is acidic and keeps a long time. Follow the date and storage advice on the label, and discard any bottle that smells or looks off.
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: Lassi: What It Is, Mango Lassi Nutrition and Yogurt Facts, Apple Cider Vinegar Benefits: What Research Shows and Who Should Be Careful, Olive Oil Benefits: Research, Nutrition and Types of Olive Oil.