Ketchup
Sweetened tomato condiment; a source of lycopene, but also of free sugars.
Nutrition per 100 g
Standardised to 100 g of ketchup for fair comparison. Typical serving: 1 tbsp (17 g) — 17 kcal per 17 g serving.
| Nutrient | Per 100 g | Per serving (17 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 100 kcal | 17 kcal | 100 kcal |
| Protein | 1.2 g | 0.2 g | 1.2 g |
| Carbohydrate | 26.5 g | 4.5 g | 26.5 g |
| Fat | 0 g | 0 g | 0 g |
| Fibre | 0.6 g | 0.1 g | 0.6 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of ketchup, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (17 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 26 µg | 4.4 µg | 3% |
| Vitamin C | 4.1 mg | 0.7 mg | 5% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 1.5 mg | 0.26 mg | 10% |
| Vitamin K | 3 µg | 0.51 µg | 3% |
| Thiamin | 0.011 mg | 0.002 mg | <1% |
| Riboflavin | 0.17 mg | 0.029 mg | 13% |
| Niacin | 1.4 mg | 0.24 mg | 9% |
| Vitamin B6 | 0.16 mg | 0.027 mg | 9% |
| Folate | 9 µg | 1.5 µg | 2% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.047 mg | 0.008 mg | <1% |
| Choline | 12.5 mg | 2.1 mg | 2% |
| Minerals | |||
| Calcium | 15 mg | 2.6 mg | 1% |
| Iron | 0.35 mg | 0.059 mg | 2% |
| Magnesium | 13 mg | 2.2 mg | 3% |
| Phosphorus | 26 mg | 4.4 mg | 2% |
| Potassium | 281 mg | 47.8 mg | 6% |
| Sodium | 907 mg | 154 mg | 39% |
| Zinc | 0.17 mg | 0.029 mg | 2% |
| Selenium | 0.7 µg | 0.12 µg | 1% |
| Copper | 0.085 mg | 0.014 mg | 9% |
| Manganese | 0.084 mg | 0.014 mg | 4% |
Source: USDA FoodData Central — Catsup
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat ketchup?
- Contains absorbable lycopene from cooked tomato.
- Makes vegetables more appealing to children.
How to include it
- Keep to a measured spoonful.
- Try reduced-sugar versions or tomato paste with vinegar.
Things to consider
- Roughly a teaspoon of sugar per tablespoon.
- Adds sodium as well as sugar.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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