Summer means a cadre of condiments waiting at the end of the hamburger and hot dog line. This array of colorful containers can be confusing with their long lists of ingredients. We’ve broken down some of the most popular summer condiments to help you out before you top off your next burger:
番茄酱是人群中的最爱，经常受到任何调味品的最大批评，因为糖（特别是高果糖玉米糖浆和玉米糖浆）经常被列为标签上的第二或第三个成分。这些成分以及番茄浓缩物和蒸馏醋，每汤匙打孔20卡路里，含4克糖。底线？保存和少量使用—考虑不使用高果糖玉米糖浆制作的低糖或“自然”选项，或者在家中制作番茄酱。
Classic yellow mustard gets the green light, unless you’re watching your sodium intake. The ingredients here are a little more straightforward: vinegar, water, mustard seed, salt, turmeric, paprika, natural flavors and garlic. Each 1 teaspoon serving of classic yellow mustard has about 55 milligrams of sodium, or about 2% of your daily value. As long as you aren’t dosing your entire plate with yellow mustard, this condiment is a pretty safe bet.
蛋黄酱的乳脂状质地没有营养费用。只有一汤匙蛋黄酱包装10克脂肪和100卡路里。成分包括大豆油，水，全鸡蛋，蛋黄，醋，盐和糖。适度地，只要您注意尺寸，蛋黄酱就可以是三明治或包裹的绝佳补充。尝试使用鹰嘴豆泥或鳄梨来达到相同的奶油质地，以减少每份脂肪和卡路里。
Made from pickles, cabbage and white vinegar, relish is a crowd favorite on hot dogs and hamburgers. A 1 tablespoon serving of dill relish clocks in around 230 milligrams of sodium, which is about 10 percent of your sodium intake for the day. Use relish in moderation.
A favorite hot sauce and go-to for boosting any meal with a dose of fiery flavor, sriracha clocks in at 5 calories per 1-teaspoon serving, with 80 milligrams of sodium. After chili, sugar and salt are the next ingredients in the little red bottle of Sriracha. The combination of sweet and salty can be too tasty to limit to one teaspoon, and each teaspoon has 1 gram of sugar, so if you’re the spicy type keep in mind the sugars can add up quickly.
A good barbecue sauce is a staple of any summer cookout. Two tablespoons of the stuff can range from 10–20克糖和一个含量大量的钠。所有这些添加的糖来自酱汁的主要成分：高果糖玉米糖浆，玉米糖浆和糖蜜。这使烧烤酱在添加的糖中甚至比番茄酱更高。考虑制作自己的自制烧烤酱以控制整体糖含量。
Chunky salsa made with real crushed tomatoes, jalapeno peppers, onions, garlic and other flavorings comes in at only 10 calories per 2 tablespoon serving. It’s a low-calorie condiment, but still contains 10 percent of your daily sodium in one serving, so be mindful of quantity. Not all salsa is created equal as many recipes have sugar lurking in the list of ingredients, so be sure to read the label. You can quickly craft your own homemade salsa using fresh ingredients to keep a lid on the sodium content.
