Worcestershire Sauce: USDA Nutrition, Sodium and Fish Allergen Facts

Worcestershire sauce is a thin, dark, tangy condiment that cooks shake into marinades, burgers, stews and tomato drinks. This guide covers Worcestershire sauce nutrition from USDA, Worcestershire sauce sodium compared with other condiments in USDA data, the common question of whether Worcestershire sauce contains fish and how to read the allergen label, a fair answer to whether Worcestershire sauce is healthy, and simple ways to cook with it.

Peptide Labs does not sell Worcestershire sauce or other condiments. This article is general nutrition information, not medical advice.

What is Worcestershire sauce?

Worcestershire sauce is a thin, vinegar-based condiment with a sweet, sour and savory flavor all at once. Recipes vary from bottle to bottle, and labels may name ingredients such as vinegar, molasses or sugar, tamarind, onion, garlic, salt, spices and fish such as anchovies. Because recipes differ, the ingredient list on the bottle in your hand is the only reliable guide to what is in it.

In the kitchen it plays a role similar to fish sauce or soy sauce: a small splash adds savory depth without being tasted on its own. A few dashes go into a marinade, a pan of stew or a bowl of dip, and the tang of vinegar keeps it lighter than most dark sauces. Our fish sauce guide covers its saltier cousin, and our miso guide covers another savory seasoning.

Worcestershire sauce nutrition from USDA

USDA SR Legacy (April 2018 release) has one entry, Sauce, worcestershire (FDC 171610). The table shows it per tablespoon (17 grams) and per 100 grams. Percent Daily Values (%DV) use FDA reference amounts; total sugars have no Daily Value.

Per tablespoon, USDA lists few calories, no fat or protein and a small amount of carbohydrate, about half of which the database counts as sugars. The per-100-gram column shows notable iron and potassium in USDA data, but a tablespoon supplies only 5% and 3% of those Daily Values.

USDA does not split those sugars into natural and added, so check the Added Sugars line on the Nutrition Facts label. FDA counts sugars added during processing, table sugar, and sugars from syrups and honey as added sugars, while total sugars include both natural and added sugars.

Worcestershire sauce sodium

Worcestershire sauce sodium is lower per tablespoon than soy sauce or fish sauce in USDA data. USDA lists 221 milligrams of sodium in 1 tablespoon, 10% of the Daily Value, and 1,300 milligrams per 100 grams. FDA sets the Daily Value for sodium at less than 2,300 milligrams and says 5% DV or less of sodium per serving is considered low and 20% DV or more is considered high, so a tablespoon in USDA data sits between the two marks.

Tablespoon weights differ a little between the USDA entries, and table salt is shown per teaspoon. Even so, the USDA rows make the point: swapping Worcestershire sauce for soy sauce or fish sauce in a recipe raises the sodium on the plate. A few FDA label tips help when comparing bottles:

• Condiments add up: FDA says sodium in condiments can add up and suggests choosing light or reduced sodium condiments.
• What the claims mean: FDA defines reduced sodium as at least 25% less sodium than the regular product, and light in sodium as at least 50% less.
• Hidden sodium sources: FDA notes that additives such as monosodium glutamate (MSG) and sodium benzoate also contribute to the sodium shown on the label.
• Bottles differ: FDA says sodium content can vary significantly between similar types of foods, so compare the %DV and the serving size.

Our low-sodium foods guide, salt substitutes guide and soy sauce guide cover the wider topic.

Does Worcestershire sauce have fish?

Does Worcestershire sauce have fish? Some bottles do and some do not, because recipes vary, so the ingredient list is the answer for any bottle. An allergy alert posted by FDA in August 2020 shows why this matters: two barbecue sauces were recalled for undeclared soy and anchovies after an inspection found that the Worcestershire sauce used to make them contained both, and the barbecue sauce labels did not list them. The alert posted by FDA warned that people with an allergy or severe sensitivity to these foods risk a serious, life-threatening allergic reaction.

• Fish is a major allergen: fish is one of FDA’s nine major food allergens, and FDA’s allergen guidance (Edition 5, January 2025) says labels must declare the specific species of fish.
• Where to look: FDA’s guidance lets an allergen appear in the ingredient list or in a separate Contains statement, so read both.
• Soy too: the 2020 alert also involved soy, and soybeans are another of FDA’s major food allergens, so check the label for soy as well.
• Foods made with it: marinades, barbecue sauces, dressings and drink mixes can contain Worcestershire sauce, which is how fish ended up undeclared in the 2020 alert, so read the allergen statement on those too.
• Avoiding fish for other reasons: anyone who skips fish should read the ingredient list rather than rely on the front of the bottle.
• Ask an expert: talk to an allergist about what a may-contain note means for you.

Is Worcestershire sauce healthy?

Is Worcestershire sauce healthy? Like other condiments, it is used in small amounts for flavor rather than nutrients. In USDA data a tablespoon has 13 calories, no fat and 10% of the Daily Value for sodium, which is less sodium per tablespoon than regular soy sauce or fish sauce in the same database. Its sugars are small per tablespoon in USDA data, and the label shows whether any were added.

The fair summary: Worcestershire sauce adds a lot of flavor for few calories in USDA data, its sodium still counts toward the Daily Value, and the ingredient list matters for anyone avoiding fish or soy. Measuring a dash instead of pouring freely, and pairing it with vegetables, herbs and unsalted ingredients, keeps the salt in proportion, as FDA’s condiment tip suggests.

Simple ways to cook with Worcestershire sauce

• Marinades: whisk a splash with oil, garlic and pepper for steak or mushrooms.
• Burgers and meatloaf: mix a little into ground beef before shaping.
• Stews and gravies: stir it in near the end and taste before adding salt.
• Dips and eggs: a few dashes lift deviled eggs, cheese spreads and bean dips.
• Tomato drinks: it is a familiar seasoning in tomato juice drinks.
• Storage: keep the bottle tightly closed and follow the storage directions on the label.

For a saltier seasoning made from fermented fish, see our fish sauce guide.

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: Fish Sauce: USDA Nutrition, Sodium, Histamine and Allergen Facts, Anchovies: USDA Nutrition, Sodium, Mercury and Uses, Tamarind: Nutrition, Sugar, Paste and Candy Lead Facts.