We all know that sauces and dressings can contribute colossal amounts of sugar, fat and calories to a meal. The days of sacrificing taste in a bid to be healthier are thankfully gone with these virtually zero calorie sauces. Here, we review the best low calorie, low sugar, low fat and low salt sauces available so that you can have mouth-watering meals without having to jeopardise your health in the process.

In this review, you’ll uncover a wide range of sauces with virtually no calories! You’ll also discover just how many calories are in some of your favourite household sauces and dressings, which may be so frighteningly high in calories that you may be turned off them for life! Also, read on to discover what food producers are doing to low fat foods which could be putting you at risk of developing diseases.

Best low calorie sauces - 3 sauces in small bowls

All the sauces that I have reviewed here are from the Skinny Co and are all products that I have tried and tested personally to bring you an accurate review of them. I also checked the product reviews to identify what the greater audience of consumers thought, ensuring you get an accurate description of the product.

In addition to this, the majority of these low calorie sauces boast the below benefits:

  • Allergen Free ✓
  • Avoid hidden sugars
  • Gluten Free and Coeliac Friendly ✓
  • Vegan and Vegetarian Friendly ✓
  • Fat Free and ideal for weight loss ✓
  • Keto and Paleo Friendly ✓
  • Dairy Free and Lactose Friendly ✓
  • No Added Sugar and Diabetic Friendly ✓
  • 0 Smart Points On Weight Watchers (WW) Plan ✓
  • Suitable for Slimming World plans ✓
Best low calorie sauces - Skinny sauce samples

As an affiliate, I earn from qualifying purchases. This has no impact on you as a consumer if you choose to purchase any of these products, but I may earn for my efforts in reviewing these products. Also, please note that I only recommend the highest quality products that I have either purchased or would personally invest in. 

Skinny sauce: Brown sauce

Best low calorie sauces - Skinny sauce brown sauce

The colour and texture all received the stamp of approval from me. I tried this with sweet potato, chicken and cauliflower. There is a subtle taste to the sauce, I’m probably more used to brown sauce having slightly spicy tones to it, similar to what you’d encounter with regular brown sauces. Saying that, perhaps a sprinkle of spice on the sauce would achieve this.

Best low calorie sauces - Skinny sauce brown sauce

In terms of calories, regular brown sauce is relatively low (18 calories per 15g serving), but if you’re heavy-handed with your sauces, you’re trying to cut sugar (3.5g sugar per 15g serving) or a some calories from your diet, then perhaps the skinny brown sauce may the way to go.

Reviews for the sauce are all positive, with one consumer claiming that it’s not as acidic as a well-known brand that they use.

per 100ml
Skinny sauce
Brown sauce
Energy17 kcal122 kcal
Fat0.5g0.1g
of which saturates0.5gTrace
Carbohydrates2.2g28.3g
of which sugars0.5g23.1g
Salt1.3g1.3g

Skinny sauce: Garlic mayo

Best low calorie sauces - Skinny sauce garlic mayo

I wouldn’t be a big fan of garlic mayonnaise at the best of times but when it came with the other samples, I had to give it a go. I used this sauce to flavour my tuna salad. On first impressions, there was a subtle taste of garlic from the sauce, but I think it may have been better accompanied with other food, e.g. used as a dip or in a sandwich. Then again, I’m not a fan of this flavour, so I’m probably not the best judge. Consequently, I turned my eye to the reviews, which there are pages of by the way! Almost all positive reviews were observed and most people rate this as one of their favourite sauces.

Best low calorie sauces - Skinny sauce garlic mayo

The colour of the sauce passed the visual test, but the sauce itself was slightly runnier than regular garlic mayo sauce. With regard to nutrition, it’s unfortunate that garlic mayo doesn’t come in as many reduced-fat versions as mayonnaise; in fact, you’d be doing well to find a low fat garlic mayonnaise! Consequently, the calories do add up rather quickly. A 15g serving of garlic mayo offers 44 calories compared to zero calories in the skinny sauce version.

per 100ml
Skinny sauce
Garlic mayonnaise
Energy4 kcal291 kcal
Fat0g29g
of which saturates0g2.1g
Carbohydrates1.0g5.5g
of which sugars0g0.8g
Salt1.1g1.7g

Skinny sauce: Original mayo

Best low calorie sauces - Skinny sauce original mayo

I also tried this one with a tuna salad and I was honestly struggling to pick up any flavour from it. Since I only had the sample to try, I didn’t get to use it with other foods. But before you abandon this sauce as a choice, I would recommend trying it with other foods, now let me explain why. From reading the reviews, consumers seem to love this sauce and have found it to be an ideal accompaniment to their chips and sandwiches. One reviewer even claims that it took her a few rounds of using it before she decided that she liked it, so much so that she even bought it on a subscription offer as a recurring order.

Best low calorie sauces - Skinny sauce original mayo

From a nutritional standpoint, it only contains 1 calorie per 15g serving, 0g fat and 0g sugar, making it a low calorie, zero fat and zero sugar sauce! Considering there’s so many variations of mayonnaise available on the market, let’s compare how much calories, fat, sugar and salt could be consumed based on the mayonnaise you choose.

per 100g
Skinny Sauce
Regular
Lighter than light
Energy5 kcal721 kcal71 kcal
Fat0g79g3g
of which saturates0g6.2g0.7g
Carbohydrates0g1.3g9.5g
of which sugars0g1.3g4.2
Salt1.1g1.5g1.7g

As you can see from the table above, there’s a significant distinction between the nutritional value of regular mayonnaise, lighter than light mayonnaise and the Skinny Co. version. The skinny sauce is the leading contender by miles when it comes to the sauce that’s optimal for reducing calorie intake and also reducing your sugar, fat and salt consumption.

What’s also noteworthy is that the lighter than light mayonnaise compromises for the loss of fat with a rather elevated sugar level, a common trend that’s observed in low fat products. Such practices of including hidden sugars in foods are what is leading to an epidemic of diabetes throughout the world.

It’s evident from the above comparison where hidden calories lie and concludes for many people why they struggle to lose weight or are looking for low calorie options! Ultimately, it’s up to you which you choose whether that’s based on flavour, nutrition or cost.

Insider Tip: Mix 50% mayo with 50% ketchup to get yourself a tasty burger sauce! You can thank me later.

Skinny sauce: Smokey BBQ sauce

Best low calorie sauces - Skinny sauce Smokey BBQ

I tried the low calorie BBQ sauce with an omelette and it added a nice sweetness to the savoury omelette flavour. There’s a slight sweetness to the flavour, the taste isn’t overpowering either, it’s a mild taste. I’d definitely buy this again as the sugar content in regular BBQ sauce is astronomically high (4.4g sugar per 15g serving), and when you consider that it’s more often than not going to be more than a 15g serving, the sugar really starts to add up. The calories in regular BBQ sauce are relatively low (21 calories per 15g serving), but again they’ll add up too the more you add the sauce.

Best low calorie sauces - Skinny sauce smokey BBQ

This Skinny sauce version probably doesn’t emit as strong of a flavour as regular BBQ sauce, but after a few goes with it, I didn’t notice the difference. From reading the reviews, this is certainly one of the most, if not the most popular sauces that the Skinny Co. have to offer. Consumers have tried this on a range of foods, such as with sausages, chicken, toasted sandwiches, and the response is very positive. The skinny sauce is definitely an easy way to avoid hidden sugars. They are also a healthier alternative to regular versions while achieving significantly lower sugar, salt and calorie intake. 

per 100ml
Skinny sauce 
BBQ sauce
Energy24 kcal138 kcal
Fat0g0g
of which saturates0g0g
Carbohydrates5.0g32g
of which sugars0.8g29g
Salt0.18g1.2g

Skinny sauce: Sriracha hot chilli

Best low calorie sauces - Skinny sauce Sriracha hot sauce

This is definitely a contender for my top favourite sauces! I like my food to have a bit of spice, but not the ‘steam coming out of your ears’ level. I tried this sauce with chicken, vegetables and potatoes and it complimented them all perfectly. Fortunately, this sauce achieved the perfect level of spice to add a kick but not enough to have me running for the fire brigade!

From my memory and a quick Google of the regular sriracha sauce, the texture and colour of the Skinny sauce looked practically indistinguishable. As for the nutritional benefits of choosing the Skinny sauce version over a regular sriracha sauce, you’re consuming about 3g sugar and 15 calories per 17g in regular sriracha, compared to 0g sugar and 2 calories per 20g Skinny Sauce sriracha sauce. The greatest benefit of moving from the regular version to the no calorie sriracha sauce is the massive reduction in salt that you’ll achieve, with 50% less salt in the skinny sauce version.

Best low calorie sauces - Skinny sauce sriracha hot chilli

The reviews are extremely positive for this with another like-minded person claiming that this sauce is one of their favourites. Another reviewer suggested that this tastes exactly like buffalo sauce.

per 100ml
Skinny sauce
Sriracha sauce

Energy

14 kcal

139 kcal

Fat

0g

1.2g

of which saturates

0g

0.2g

Carbohydrates

0g

28g

of which sugars

0.0g

22g

Salt3.6g

7.3g

Skinny sauce: Thousand Island

Best low calorie sauces - Skinny sauce

This is actually one of the sauces that I bought a whole bottle of without even trying the sample. I was fascinated to see how well it would compare with the regular thousand island sauce, which typically has what looks like a thousand calories per bottle too! Ok, that may have been a slight exaggeration, a 100ml serving has 1029 kJ which is really 245 calories per 100g, which is still staggeringly high!

The texture and colour all looked normal to me. Upon the first few taste tests, I had a feeling that it didn’t taste quite the same as thousand island, but then again it’s been years since I’ve had the real thousand island sauce. Whatever way you look at it, this went down an absolute treat, I mostly used it with salads and I had this used up in about 2 weeks. Needless to say, I’ve invested in a second bottle and I’m at a loss just waiting for it to arrive.

per 100ml
Skinny sauce
Thousand Island
Energy13 kcal245 kcal
Fat<0.5g21g
of which saturates<0.5g1.7g
Carbohydrates2.34g12g
of which sugars0.77g8.7g
Salt1.21g1.4g

Skinny sauce: Tomato ketchup

Best low calorie sauces - Skinny sauce tomato ketchup

Again, I used this sauce with an omelette. Upon first inspection, the sauce had an orange tinge to the colour which is interesting considering tomato sauce is usually a strong red colour. My first taste of the sauce was positive, and I did get a ketchupy flavour from it, albeit slightly milder than a standard tomato ketchup.

Best low calorie sauces - Skinny sauce tomato ketchup

I am one of those people that loves ketchup, I believe it can compliment almost any food, and so the taste test on this sauce was a particularly important one for me. I probably would go with the reduced-sugar tomato ketchup myself as I feel it maintains a bit more flavour while not having to endure the excess sugar that regular ketchup provides (15 calories and 3.4g sugar per 15g tomato ketchup). Saying that, I’d probably get accustomed to the Skinny Sauce ketchup too if I tried it more times, and there would be the added benefit of zero sugar and no salt too.

per 100ml
Skinny sauce
Tomato ketchup
Energy26 kcal102 kcal
Fat0g0.1g
of which saturates0gTrace
Carbohydrates5.8g23.2g
of which sugars1.3g22.8g
Salt2.0g1.8g

Summary

  • Hidden sugars are prevalent in many inconspicuous sauces
  • Sauces can significantly contribute to sugar, salt, fat and calories
  • Low calories sauces or reduced fat/sugar sauces are an alternative way to reduce sugar, fat and calories
  • Low fat sauces often compromise on taste through the addition of sugar

Are you curious about other ways to cut calories, do you want to discover ways to swap fatty, sugary foods to healthier versions? Then give low calorie food swaps – cut 100+ calories a day a read, you’ll be surprised at just how easily you can cut calories from you diet with just a few simple food swaps.

Are there any sauces from the Skinny Food Co. or in general that you would like to see reviewed? Did the nutritional value of any of the above sauces shock you? I know I was shocked by the enormous amount of sugar in BBQ sauce! What are your favourite sauces from the above list? Mine is the Skinny sauce sriracha hot chilli.

Best low calorie sauces

Sources

Tesco.ie. 2020. [online] Available at: https://www.tesco.ie [Accessed 3 October 2020].

theskinnyfoodco. 2020. The Skinny Food Co Official Site | Zero Calorie Syrups Sauces & Snacks. [online] Available at: https://theskinnyfoodco.com/ [Accessed 3 October 2020].

Categories: BlogsReviews

6 Comments

Alyse · 05/10/2020 at 4:06 AM

These sauces look great!! Thank you for this review. I knew sauces had a lot of sugar but I didn’t know this much.

    Sharon · 06/10/2020 at 6:45 PM

    Hi there,

    I’m glad you like them. Yes, it’s definitely scary to see the quantities of sugar in them, low sugar sauces are certainly the way forward!

    Best wishes,
    Sharon

Kerryanne · 09/10/2020 at 10:52 PM

What a beautiful review! I have heard about Skinny sauce before, but to be honest, never checked out any of them personally. I have been avoiding industrial food, sauces and all similar for a long time now, but it always means introducing some sort of compromise into our diet, ie. we are giving up this and that, and so on. After reading your review (in which I really like that it contains your personal experience with them), it seems as a great solution for hugely cutting back on unhealthy sugar and carbs in general while still being able to enjoy some (for us long forgotten) sauces with food we like.
Thanks for being so thorough in presenting these.

    Sharon · 10/10/2020 at 6:24 PM

    Hi there,

    Thanks so much, you’re too kind! I’m happy to hear that you have heard of the products before! I tried to make this as honest as possible and give the readers an experience that would help them decide if they wanted to choose the product or not, so I’m glad I achieved this with you.

    Thanks for visiting and providing your feedback on my page!
    Best wishes,
    Sharon

Matt · 16/10/2020 at 8:12 AM

Hi Sharon,

SkinnySauce is a good name, and it is impressive when you look at the logo. Among all the sauces, Sriracha Hot Sauce is also my favorite because it can add more flavor to the meals I eat. I am stunned that they reduce calories, carbon, and sugar comparing to normal hot sauce. Thanks for your recommendation today. I will love to buy them & taste them soon.

Thanks.
Matt

    Sharon · 18/10/2020 at 5:50 AM

    Hi Matt,

    Thank you so much for your kind words. It sure is, they really are growing in popularity, and it’s not surprising as low calorie sauces are an attractive way to cut down on calories. Sriracha hot sauce is an excellent choice, I can’t wait to get more of it!

    I’d love to hear your feedback if you get them.

    If there’s anything I can be of assistance with, don’t hesitate to reach out!

    Best wishes,
    Sharon

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