Actually, it’s probably a safe bet to say that most homes have a bottle or three of barbecue sauce in the refrigerator. What easier dish is there in the summer than barbecued chicken?
But if you’ve ever looked at a barbecue-sauce label, you may be shocked. Most brands list high-fructose corn syrup as the first ingredient and contain tons of sodium. We decided to search for healthier options.
The guidelines for the EatingWell Barbecue Sauce Taste Test were simple:
- Less than 300 milligrams of sodium
- 12 grams or less carbohydrate per serving
- No high-fructose corn syrup or artificial colors in the ingredient list
The worst offender we found on our local supermarket shelves had 540 mg sodium, 16 g carbohydrate, two types of sugar and artificial colors.
Of course, you could always make your own sauce, but if you don’t have time for that, you’re in luck. We found several healthier options. Find one you like, then simply slather some sauce on your dinner-to-be, head out to the grill and dinner is served.
EatingWell staff tasters: Carolyn Casner, Stacy Fraser, Hilary Meyer, Carolyn Malcoun, Jessie Price
With 100 calories and 8 grams of fat per serving, as well as a honey-dijon-mayonnaise-like color and consistency, this sauce from Whole Foods Market seemed more like a sandwich spread than a barbecue sauce. “Where’s the tomato flavor?” Stacy asked.
Calories: 100
Total fat (g): 8
Sodium (mg): 260
Carbs (g): 7
Sugars (g): 6
Taste (1-5 stars): **
Of the three sauces from Annie’s Naturals, the Smokey Maple flavor came out on top (Hot Chipotle was close behind). Carolyn M. dug the rich, mahogany color and an almost chocolate-like flavor. Carolyn C. noted an odd celery flavor.
Calories: 45
Total fat (g): 1
Sodium (mg): 220
Carbs (g): 9
Sugars (g): 5
Taste (1-5 stars): ***
A sister company of Annie’s Naturals, Consorzio makes a variety of dressings, marinades and sauces. Its barbecue sauce garnered average marks. We all thought it was a bit too sweet; not surprising since it has the most sugar, as well as carbohydrate and sodium.
Calories: 45
Total fat (g): 0
Sodium (mg): 280
Carbs (g): 11
Sugars (g): 9
Taste (1-5 stars): ***
Lowest in calories and carbs, as well as the tops in both taste and texture, this was our Smart Choice winner. Jessie said, “This one has the best tangy, bright flavor.” Hilary thought it was nicely balanced. We also liked the Roasted Garlic Honey flavor.
Calories: 25
Total fat (g): 0
Sodium (mg): 240
Carbs (g): 5
Sugars (g): 5
Taste (1-5 stars): ****
Analysis per 2-tablespoon serving
Related Links from EatingWell:
- Slather some sweet barbecue sauce on healthy burgers.
- Try Grilled Chicken with Cherry Chipotle Barbecue Sauce.
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- Get a free trial issue when you subscribe to EatingWell Magazine.
