Is mustard healthier than ketchup?

For most goals, yes. Yellow mustard runs about 61 calories per 100g to ketchup's 101, and the carb gap is the real story: 5.3g against 27.4g, of which 21.3g in ketchup is sugar. Mustard also brings 4.3g of protein and 4.3g of fiber per 100g, which is odd for a condiment. Ketchup's edge is lycopene from cooked tomatoes plus 4.1mg of vitamin C and 281mg of potassium per 100g.

How many calories are in a tablespoon of ketchup versus mustard?

A level tablespoon of ketchup is 17 calories and a tablespoon of mustard is 9, so the swap saves 8. Small portions shrink that to nothing: a ketchup packet is 9 calories and a teaspoon of mustard is 3. Bigger portions widen it, since a quarter cup of ketchup is 69 calories against 37 for the same volume of mustard.

Which has more sugar, ketchup or mustard?

Ketchup carries essentially all of it. USDA data lists 21.3g of sugar per 100g, about 3.6g in a tablespoon, roughly what a teaspoon of table sugar weighs. Yellow mustard's total carbohydrate is only 5.3g per 100g, and 4.3g of that is fiber, which leaves 1g of net carbs. Honey mustard is a different product and does add sugar, so read that label.

Can I have ketchup or mustard on keto?

Mustard, easily. Its 1g of net carbs per 100g comes to roughly 0.2g per tablespoon, which barely registers against a 25g daily limit. Regular ketchup carries 27.1g of net carbs per 100g, or 4.6g per tablespoon, so three squeezes on a burger take over half a strict allowance. Sugar-free ketchup lands much closer to mustard.

Which has more sodium, ketchup or mustard?

Mustard, which catches people out. USDA figures show 1100mg of sodium per 100g for yellow mustard against 907mg for ketchup, so a tablespoon carries 165mg versus 154mg. At quarter-cup volumes it becomes 660mg and 617mg, around a quarter of the 2,300mg daily limit either way. Neither condiment gets a pass if you are watching salt.

Can I use mustard instead of ketchup on burgers and hot dogs?

Flavor-wise you trade sweetness for tang, and nutritionally it is the cheapest upgrade on the plate: 9 calories and 0.8g of carbs per tablespoon instead of 17 calories and 4.7g. Across a week of daily burgers that is 56 calories and 25g of sugar you never ate. Mixing the two splits the difference and keeps some sweetness.

Does mustard have any protein or fiber?

More than you would expect, because it is ground seed rather than cooked fruit: 4.3g of protein and 4.3g of fiber per 100g, plus 63mg of calcium and 1.6mg of iron. Portions are tiny, so a tablespoon delivers about 0.6g of each. Ketchup contributes 1g of protein and 0.3g of fiber per 100g, which rounds to nothing per squeeze.

Ketchup

Mustard

All Comparisons

Ketchup vs Mustard

Mustard

Wins in 4 of 6 categories

Compare ketchup and mustard calories, sugar, sodium, and net carbs per tablespoon. See which condiment suits keto, low-sugar eating, and burger night.

Verdict (USDA data)

Per 100g (USDA data), Ketchup has 101 calories vs Mustard's 61. Mustard has more protein (4.3g vs 1g) and more fiber (4.3g vs 0.3g). Pick Mustard for more protein.

Sources: Ketchup (FDC 168556) · Mustard (FDC 326698)

Nutrition Comparison (per 100g)

Nutrient	Ketchup		Mustard
Calories	101	vs	61
Protein	1g	vs	4.3g
Carbs	27.4g	vs	5.3g
Fat	0.1g	vs	3.4g
Fiber	0.3g	vs	4.3g
Sodium	907mg	vs	1100mg

Winner determined by: fewer calories, more protein, fewer carbs, less fat, more fiber, less sodium

Source: USDA FoodData Central. Ketchup: FDC 168556 · Mustard: FDC 326698.

When to Choose Each

Choose Ketchup when:

You want tomato sweetness for glazes, meatloaf, or dipping (21.3g of sugar per 100g)
You're after lycopene, 4.1mg of vitamin C, and 281mg of potassium per 100g
You want marginally less sodium per tablespoon (154mg vs 165mg)
A single-serve packet keeps the portion honest at 9 calories

See full Ketchup nutrition

Choose Mustard when:

You're counting calories (9 vs 17 per tablespoon)
You're on keto or low-carb (1g vs 27.1g net carbs per 100g)
You're cutting added sugar (0.8g vs 4.7g of carbs per tablespoon)
You want fiber and minerals from a condiment (4.3g fiber, 63mg calcium, 1.6mg iron per 100g)

See full Mustard nutrition

Frequently Asked Questions

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Last updated: 2026-08-06

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