Sauces, Dressings and Condiments for Prediabetes: What to Look For
By PrediabetesBasket · Published · Last reviewed
Sauces and condiments can be easy to overlook when thinking about a supermarket shop.
Ketchup, mayonnaise, salad dressing, BBQ sauce, sweet chilli sauce, pesto, mustard, chutney and soy sauce may sit close together on the shelf, but their nutrition can be very different.
You don’t need to stop using sauces. It is more useful to understand what you’re comparing and how much you normally use.
Compare similar products
Comparing mayonnaise with ketchup simply by looking at sugar doesn’t tell you very much because they are different types of product.
Mayonnaise is mainly oil-based. Ketchup may contain more sugars and salt. Soy sauce can contain very little sugar but a considerable amount of salt. Creamy salad dressings may contain more fat than vinaigrettes.
Nutrition labels are most useful when you compare similar products.
Compare ketchup with ketchup, mayonnaise with mayonnaise and Caesar dressing with another Caesar dressing.
Our guide to reading food labels for prediabetes explains the nutrition panel in more detail.
Savoury doesn’t necessarily mean low in sugar
Ketchup, sweet chilli sauce, BBQ sauce, chutneys and some dressings can contain added sugars.
Pre-packed food labels show total sugars and list ingredients in descending order by weight.
If sugar, syrup, honey or another sweetening ingredient appears near the beginning of the ingredients list, it is one useful piece of information when comparing similar sauces.
Check the serving size too
The figures per 100g are useful because they allow a fair comparison between similar products.
Sauces are often eaten in much smaller quantities than 100g, however, so it is also worth looking at the nutrition information for a serving where it is provided.
The manufacturer’s suggested serving may not be the amount you normally use.
Use the per-100g figures to compare products and the serving information to help understand what the quantity you actually use contributes.
Reduced sugar is a comparison, not zero
A claim such as “reduced sugar” or “50% less sugar” is a comparison, not a claim that the product contains no sugar.
UK rules require reduced claims to be based on a meaningful comparison with similar products, so check the nutrition panel to see what the product actually contains.
Reduced-sugar, reduced-salt and no-added-sugar products can be useful choices for some people, but the claim on the front of the bottle should be considered alongside the full nutrition information.
Mayonnaise: check the fat and portion size
Mayonnaise is mainly made from oil, so fat and portion size are usually more relevant than sugar.
Lower-fat versions are available, although “light” does not necessarily mean low fat.
If mayonnaise is something you enjoy, compare similar products and think about how much you normally use rather than relying on the word “light” alone.
Salad dressings vary widely
Salad dressings include vinaigrettes, balsamic dressings, honey dressings, Caesar-style dressings, ranch-style dressings and reduced-fat varieties.
Depending on the product, the nutrients most worth comparing may include fat, saturated fat, sugars and salt.
The Eatwell Guide recommends choosing unsaturated oils such as rapeseed, olive and sunflower oils and using them in small amounts.
A simple vinaigrette made with an unsaturated oil and vinegar is one option. Homemade dressings can also make it easier to control how much oil, sweetness and salt you use, but there is no requirement to make sauces yourself.
Watch the salt in savoury sauces
Soy sauce, table sauces, marinades and bottled cooking sauces can contribute salt to a meal.
UK guidance recommends that adults have no more than 6g of salt a day.
Where traffic-light labels are provided, they can make it easier to compare similar products for fat, saturated fat, sugars and salt.
A red salt traffic light means the product is high in salt. It does not mean you can never use it, but the amount and frequency are worth considering, particularly if other parts of the meal are already salty.
The same label-comparison approach can be useful when choosing ready meals.
Other ways to add flavour
Mustard, vinegar, lemon juice, chilli, garlic, herbs and spices can add flavour in relatively small quantities.
They can be useful if you want to reduce the amount of a sweeter, creamier or saltier sauce without making meals bland.
Plain yoghurt with herbs and lemon can make a simple creamy dressing. Vinegar, mustard and a small amount of rapeseed or olive oil can be used to make a vinaigrette.
These are simply additional options rather than special “diet” foods.
What you’ll find in UK supermarkets
Tesco, Sainsbury’s, Asda and Ocado stock extensive ranges of ketchup, mayonnaise, salad cream, mustard, BBQ sauces, marinades, brown sauce, hot sauce, sweet chilli sauce, dressings, chutneys and other condiments.
Some categories also include reduced-sugar, reduced-salt, light and no-added-sugar options.
This means you can usually compare similar products rather than feeling that you need to give up a sauce you enjoy.
A quick way to compare sauces
If you regularly buy ketchup, compare two ketchups.
If you buy Caesar dressing, compare similar Caesar dressings.
Look at the nutrients most relevant to that type of product, which may include sugars, salt, fat and saturated fat. Check the serving size and ingredients as well.
Where traffic-light labels are available, they can provide a useful quick comparison.
Sauce is meant to add flavour to food. The aim isn’t to eliminate condiments, but to understand what they contribute to the meal and choose an amount that works for you.
Retailer ranges checked September 2026: Tesco, Sainsbury’s, Asda and Ocado (table sauces, mayonnaise and dressing ranges).