8 Healthiest BBQ Sauces on Grocery Shelves—and 6 To Avoid

Barbecue sauce, a staple condiment in many delicious summer meals, has evolved over centuries from its origins in African seasoning practices using citrus juices. Today, a variety of flavorful BBQ sauces exist, ranging from sweet to smoky to savory, with regional preferences influencing specific ingredients. For instance, North Carolina favors a hot vinegar-based sauce, while Texas-style sauces often include ketchup, brown sugar, Worcestershire sauce, lemon juice, garlic, chilis, and sometimes cayenne pepper.

Before you buy BBQ sauce from the store, recognize that some pre-made products contain less-than-ideal ingredients. While BBQ sauce can enhance the flavor of meals, it often contains high amounts of sugar. "Some BBQ sauces have over 4 teaspoons of sugar in a 2-tablespoon serving. That's almost double the sugar in a pack of fruit snacks," says Natalie Gillett, MS, RD. You want to aim for no more than 24 grams of added sugar per day (6 teaspoons), but "one serving of some BBQ sauces can get you up to 2/3 of your daily limit. Since many people use more than 2 tablespoons, the sugar adds up quickly."

Knowing what to look for in each sauce is essential for avoiding unhealthy options. We spoke to dietitians who advised us on the healthiest BBQ sauces to buy and which ones to avoid. Read on, and for more on what to shop for during barbecue season, check out 8 Best Hamburger Buns on Grocery Shelves, According to a Dietitian.

Nutritional Factors to Consider When Looking for the Healthiest BBQ Sauces

When seeking the healthiest BBQ sauces in stores, consider a few key nutritional factors. These same factors help you avoid unhealthy options. Check the ingredients list and nutritional information for the following:

• Sugar: "Many BBQ sauces contain added sugars, which can contribute to weight gain and other health problems," notes Mary Sabat, MS, RDN, LD. Opt for sauces with lower sugar content or those sweetened with natural alternatives like stevia or honey.
• Sodium: Watch out for high sodium levels. "Some sauces contain up to 15% of your Daily Value (DV) of sodium. Larger portions drive that value even higher," says Gillett. Excess sodium can lead to bloating and elevated blood pressure. Choose sauces with lower sodium content to maintain health.
• Additives: Be cautious of artificial additives in sauces. "High-Fructose Corn Syrup (HFCS), a sweetener commonly found in BBQ sauces, can contribute to weight gain and increase the risk of chronic diseases when consumed in excess. Avoid ingredients like 'Red 40' or caramel coloring, which are meant to add visual appeal but may have adverse effects on health for some individuals," says Gillett.

With these points in mind, read the following list of the unhealthiest and healthiest BBQ sauces on store shelves. Then, check out How to Make Air Fryer Ribs That Fall Off the Bone.

The Healthiest BBQ Sauces on Store Shelves

Best: Primal Kitchen Organic Unsweetened BBQ Sauce

Ingredients: Water, Organic Tomato Paste, Organic Balsamic Vinegar (Organic Wine Vinegar, Organic Concentrated Grape Must), Organic Apple Cider Vinegar, Organic Dijon Mustard (Organic Apple Cider Vinegar, Water, Organic Mustard Seed, Salt, Organic Spices), Sea Salt, Organic Tapioca Starch, Organic Coriander, Organic Cumin, Organic Black Pepper, Organic Onion Powder, Organic Chipotle Powder, Natural Smoke Flavor, Organic Garlic, Organic Cinnamon, Organic Garlic Powder

One option that will work with a number of dietary requirements is Primal Kitchen Organic Unsweetened BBQ Sauce, which features a distinctive and delectable smoky flavor. "This sauce is made with high-quality organic ingredients, has no added sugars, and is free from artificial additives," Sabat points out. "It's also paleo-friendly and gluten-free."

"This sauce has zero added sugar and boasts an impressive ingredient list, including balsamic vinegar, Dijon mustard, and an array of spices like cinnamon and chipotle powder," says Gillett.

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Best: Stubbs Original BBQ Sauce

Ingredients: Tomato Puree (Water, Tomato Paste), Distilled Vinegar, Sugar, Molasses, Salt, Spices (Including Black Pepper, Paprika, Chili Pepper), Corn Starch, Brown Sugar, Contains Less than 0.5% of Onion, Garlic, Guar Gum (Thickener), Xanthan Gum (Thickener), Natural Flavor (Including Hickory Smoke)6254a4d1642c605c54bf1cab17d50f1e

"Known for its bold flavors and natural ingredients, this sauce is also low in sugar," Gillett points out. She notes that "at only 5 grams per 2 tablespoons, it's a great option," while it also has just 7 grams of carbs and 30 calories per serving.

"Stubb's offers a flavorful BBQ sauce that is free from artificial flavors and sweeteners," Sabat tells us. "It's gluten-free and contains no high fructose corn syrup," which are both perks that make this appetizing product even more appealing.

Best: True Made Foods No Sugar Memphis BBQ Sauce

Ingredients: Dates, Carrots, Tomato Puree, Apple Puree, Tamarind, Butternut Squash, Salt, Vinegar, Yellow Mustard (Vinegar, Water, Mustard Seed), Paprika, Allspice, Natural Smoke, Onion Powder, Nutmeg, Garlic Powder, Cayenne, Black Pepper.

"This is my all-time favorite sauce, and it's a bonus that my kids love it too," says Gillett. It also claims to be Whole 30 approved, certified paleo, suited to keto, gluten-free, and vegan, which means that it will work with a number of meal plans and preferences.

Achieving its delicious taste with a tomato base along with cayenne and black pepper, Gillett explains, "This sauce actually contains veggies like butternut squash and carrots mixed in to provide natural flavors." She adds that "The 'No Sugar Added' varieties use apple puree for some sweetness."

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Best: Primal Kitchen Golden BBQ Sauce

Ingredients: Water, Organic Tomato Paste, Organic Yellow Mustard (Water, Organic Vinegar, Organic Mustard Seed, Salt, Organic Turmeric, Organic Paprika), Organic Apple Cider Vinegar, Organic Balsamic Vinegar (Organic Wine Vinegar, Organic Concentrated Grape Must), Sea Salt, Organic Cumin, Organic Tapioca Starch, Organic Mustard Flour, Organic Black Pepper, Organic Chipotle Powder, Organic Onion Powder, Natural Smoke Flavor, Organic Ancho Powder, Organic Garlic, Organic Garlic Powder

Another tasty option from Primal Kitchen, this Golden BBQ Sauce is Carolina-inspired and contains zero added sugars. We love that it's made entirely with organic ingredients and is vegan-friendly, non-GMO, soy-free, gluten-free, certified Paleo, whole30-approved, and Keto certified.

Best: Fody Original Barbeque Sauce

Ingredients: Tomato Puree (Tomato Paste, Water), Apple Cider Vinegar, Raw Cane Sugar, Molasses, Organic Horseradish, Sea Salt, Natural Smoke Flavor, Black Pepper

"Fody Original Barbeque Sauce is a great option for those who have sensitive stomachs when it comes to onion, garlic, and other traditional BBQ sauce flavors," says Gillett. A low FODMAP option that leaves these ingredients out of the mix, Gilet tells us, "This sauce has minimal ingredients and is a great low-sodium option at only 5% DV."

It may not have to rely on a long list of ingredients. However, what Fody Original Barbeque Sauce does contain offers you a full flavor that you'll surely adore. That's because you may find yourself picking up hints of horseradish and apple cider vinegar as well as raw cane sugar and molasses.

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Best: Dinosaur Bar-B-Que Sensuous Slathering BBQ Sauce

Ingredients: Crushed Tomatoes, Vinegar, Sugar, Mustard (mustard flour, vinegar, salt), Spices, Brown Sugar, Salt, Molasses, Xantham Gum (natural food fiber), Natural Smoke Flavor, Onion, Garlic, Green Bell Pepper, Lemon Oil, Spice Extractives

The Sensuous Slathering Sauce is "[n]ot your everyday BBQ sauce," according to the brand. That's surely why it was given such a saucy name and perhaps why the company behind the product claims that it "[a]dds excitement to any dish."

Gluten-free and made with all-natural ingredients, Gillet points out that along with the fact that "crushed tomatoes are the first ingredient in this sauce," she notes that "it contains only 5 grams of added sugar per serving."

Best: True Made Foods Carolina Bold BBQ Sauce

Ingredients: Mustard (Vinegar, Water, Mustard Seed, Salt, Tumeric), Apple, Apple Cider Vinegar, Butternut Squash, Carrots, Dates, Salt, Garlic Powder, Allspice, Black Pepper, Natural Smoke Flavor.

Earning second place in the 2021 National BBQ Association Awards of Excellence, the True Made Foods Carolina Bold BBQ Sauce boasts a strong mustard flavor—and color—which is an ingredient that comes from the area's German influence. Made with all-natural items that are grown in the U.S., Gillett points out, "Another sauce from this brand makes my list!"

"This tangy sauce has mustard as the first ingredient and contains turmeric, a natural anti-inflammatory spice," Gillett explains. "It also contains hidden veggies and uses dates as a natural sweetener."

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Best: Tessemae's Organic Matty's BBQ Sauce

Ingredients: Water, Tomato Paste, Balsamic Vinegar (Wine Vinegar, Concentrated Grape Must), Dates, Mustard (Vinegar, Water, Mustard Seeds, Salt, Spices), Sea Salt, Black Pepper, Onion Powder, Spices, Garlic Powder Organic Ingredients

With a list of traditional ingredients like vinegar, black pepper, and mustard, Tessemae's Organic Matty's BBQ Sauce does not use artificial sweeteners. Instead, it is "made with natural ingredients and is sweetened with dates, containing only 4 grams of sugar per 2 tablespoons," Gillett says.

"Tessemae's BBQ sauce is organic, gluten-free, and—as we mentioned, but it's worth pointing out again—has no added sugars," Sabat notes. It's made with simple ingredients and is suitable for various dietary preferences.

The Unhealthiest BBQ Sauces on Store Shelves

Worst: Sweet Baby Ray's Original Barbecue Sauce

Ingredients: High Fructose Corn Syrup, Distilled Vinegar, Tomato Paste, Modified Corn Starch, Contains less than 2% of Salt, Pineapple Juice Concentrate, Natural Smoke Flavor, Spice, Caramel Color, Molasses, Sodium Benzoate (Preservative), Garlic, Mustard Flour, Corn Syrup, Sugar, Tamarind, Natural Flavor, Celery Seed

"This is possibly the worst offender, delivering a whopping 17 grams of sugar per serving," says Gillett. She adds that this is "likely because the ingredient list contains five different forms of sugar!" Those include "high-fructose corn syrup, pineapple juice, molasses, sugar, and tamarind."

Sabat also included Sweet Baby Ray's BBQ Sauce on the list of worst BBQ sauces, saying, "While flavorful, this sauce contains high fructose corn syrup as one of the main ingredients and has a significant sugar content."

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Worst: Kraft Original Barbecue Sauce

Ingredients: Water, Sugar/Glucose-Fructose, Vinegar, Modified Corn Starch, Tomato Paste, Salt, Spices And Seasonings, Canola Oil, Cooking Molasses, Natural Flavour, Mustard, Colour, Guar Gum (Thickener). (B004j)

Kraft may not use any artificial flavors or preservatives in its Original Barbecue Sauce, but that doesn't make it a healthy choice. Frankly, it contains a concerning amount of certain ingredients that you may not want in your food at all.

"The first ingredient is high fructose corn syrup, contributing to the 12 grams of sugar per serving that this sauce provides," says Gillett. Sabat also notes that "this popular sauce contains artificial flavors and preservatives." That's not to mention that it's "relatively high in sodium."

Worst: Jack Daniel's Original BBQ Sauce

Ingredients: Cane Sugar, Water, Apple Cider Vinegar, Tomato Paste, Molasses, Tamarind Concentrate, Distilled Vinegar, Natural Hickory Smoke, Salt, Yellow Mustard (Distilled Vinegar, Water, Mustard Seed, Salt, Turmeric, Paprika, Spices), Modified Food Starch (Corn), Pineapple Concentrate, Jack Daniel's Tennessee Whiskey, Dried Garlic, Spices, Pectin, Carmel Color, Dried Onion

Although you might indulge in a sip or two of a Jack Daniel's product in your cup every once in a while, you might not want it on your plate. Sabat points out, "While this sauce carries the name of the famous whiskey brand, it's high in sugar and contains high fructose corn syrup."

"Sugar tops the ingredient list, resulting in 15 grams of added sugar per serving—that's 3.5 teaspoons of sugar in just a 2-tablespoon serving!" says Gillett. "This sauce also contains artificial coloring from caramel."

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Worst: KC Masterpiece Original

Ingredients: Tomato Puree, High Fructose Corn Syrup, Molasses, Vinegar, Water, Modified Corn Starch, Less Than 2% Of, Spices, Natural Hickory Smoke Flavor, Natural Flavor, Salt, Xanthan Gum, Onion (Dried), Garlic (Dried), Caramel Color, Sodium Benzoate, and Potassium Sorbate Added To Preserve Freshness, Turmeric, Paprika Extracts

A kettle-cooked barbeque sauce that adds a hickory smoke twist to your dinner, it also adds too much of the same ingredients you should be avoiding in other options. Gillet says, "High in sugar and sodium, and a not-so-stellar ingredient list that lacks natural ingredients make this sauce a poor choice."

"This sauce contains high fructose corn syrup and a considerable amount of sugar," Sabat tells us, while also bringing up KC Masterpiece Original. "It's also relatively high in sodium."

Worst: French's Cattlemen's BBQ Sauce

Ingredients: Distilled Vinegar, Tomato Paste, Sugar, Corn Syrup, Molasses, Water, Salt, Mustard Bran, Natural Hickory Smoke Flavor, Spices, Onion Powder, Celery Seed, Sodium Benzoate (as a Preservative), Garlic Powder, and Natural Flavors

French's Cattlemen's BBQ Sauce is a "Kansas City-style" variety that can apparently be used on everything from chicken and beef to baked beans and even BBQ pizza. You may not find high fructose corn syrup, starches, or fillers on the ingredient list, but you will find something that will make you more than a little wary.

"French's Cattlemen's BBQ Sauce contains one of the highest sodium levels of BBQ sauces at 460 milligrams (19% DV) per serving," says Gillett. "Plus, it contains the additive sodium benzoate as a preservative."

Worst: Bull's Eye BBQ Sauce

Ingredients: High Fructose Corn Syrup, Tomato Puree (Water, Tomato Paste), Vinegar, Molasses, Modified Food Starch, Apple Cider Vinegar, Contains Less Than 2% Salt, Natural Hickory Smoke Flavor, Mustard Flour, Spice, Honey, Dried Onion, Dried Garlic, Potassium Sorbate (To Preserve Freshness)

Bull's Eye misses the target when it comes to offering a healthy BBQ sauce. Gillett says, "Similar to Kraft, high-fructose corn syrup as the first ingredient results in a sugary sauce, and the ingredient list leaves a lot to be desired in terms of nutritionally dense ingredients."

"Bull's-Eye BBQ sauce contains high fructose corn syrup, artificial flavors, and additives," Sabat also notes. "It's also relatively high in sodium."