2 tablespoon (medium) of BBQ sauce (35 g) has 42 calories. That works out to 120 calories per 100 g. It contains 9.8 g of carbs, 0.2 g of protein, 0.1 g of fat and 0.3 g of fiber. Its 297.5 mg of Sodium covers 13% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.

What is BBQ sauce?

BBQ sauce is a sweet, tangy sauce associated with American barbecue. Many versions use a tomato base with vinegar, sugar and spices, though recipes vary by region: some are smoky and thick, while others are sharper or mustard-based. Its glossy, reddish-brown appearance and bold flavour make even a small amount noticeable.

In the US and elsewhere, it is served with grilled or smoked meats, brushed onto food near the end of cooking, or used in burgers and sandwiches. It also works as a dip for chips or roasted vegetables. BBQ sauce is mostly carbohydrate, with little protein or fat, so use it as a flavouring rather than a main component. Pair it with grilled chicken or beans, or stir a little into plain yogurt for a milder dip.

BBQ sauce Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

28g

· 10% DV

Protein

0.7g

· 1% DV

Fat

0.3g

· 0% DV

Fiber

0.8g

· 3% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 95% · Protein 2% · Fat 3%

BBQ sauce Vitamins & Minerals

Vitamins

0.02mg · 2% DV

0.03mg · 2% DV

Biotin

0.5µg · 2% DV

Vitamin C

1.5mg · 2% DV

Minerals

Sodium

850mg · 37% DV

Calcium

18mg · 2% DV

Magnesium

10mg · 2% DV

Phosphorus

15mg · 2% DV

How Nutritious Is BBQ sauce?

Nutrient density

Low

15/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Low

33/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

BBQ sauce Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off BBQ sauce

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is BBQ sauce Processed?

NOVA 3

Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does BBQ sauce Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is BBQ sauce Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

BBQ sauce Fat Profile

SATURATED

0.05g

MONOUNSATURATED

0.07g

POLYUNSATURATED

0.09g

⚖️

Omega 6:3 ratio 2:1

Below the ideal 4:1 — a good omega balance.

Compare BBQ sauce

🥫vs🧴

BBQ sauce vs Hawthorn Vinegar102 kcal more per 100 g

→🥫vs🌯

BBQ sauce vs Tantuni90 kcal fewer per 100 g

→🥫vs🌯

BBQ sauce vs Chicken Wrap75 kcal fewer per 100 g

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BBQ sauce vs Protein Bar230 kcal fewer per 100 g

→

Foods Similar to BBQ sauce

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About BBQ sauce

What is BBQ sauce made of?

BBQ sauce is commonly made with a tomato base, vinegar, a sweetener, spices, and smoky flavoring. Some recipes add mustard, molasses, onion, or garlic, so the balance of sweet, tangy, and spicy flavors varies.

How do you make BBQ sauce at home?

You can make BBQ sauce by simmering tomato paste or ketchup with vinegar, a sweetener, and spices until thick. Stir it as it cooks, and add smoked paprika for a smoky flavor without cooking it over a high flame.

When should you put BBQ sauce on meat while grilling?

Brush BBQ sauce onto meat near the end of grilling. Its sugars can burn over direct heat, turning bitter before the meat is cooked; apply a thin layer and turn the meat so it glazes evenly.

Can BBQ sauce be used as a marinade?

Yes, BBQ sauce can be used as a marinade, though its thick, sweet texture works better when loosened with a little oil or vinegar. Keep raw-meat marinade separate from any sauce you plan to serve.

What does BBQ sauce taste like?

BBQ sauce usually tastes sweet, tangy, and smoky, with a tomato base and noticeable seasoning. Some styles are spicy or vinegar-forward, while others are thicker and sweeter, so the flavor differs by recipe.

Can you use BBQ sauce on pizza?

Yes, BBQ sauce works as a pizza base, especially with chicken, red onion, and cheese. Spread a thin layer so the crust does not become soggy, and avoid adding too much because the sauce can taste very sweet when concentrated.

How do you thicken BBQ sauce?

Simmer BBQ sauce uncovered over low heat to thicken it as excess water evaporates. Stir often to prevent the sugars from sticking and burning; let it cool briefly, since it will become thicker as it stands.

How should you store BBQ sauce after opening?

Store opened BBQ sauce in the refrigerator with the cap tightly closed. Use a clean spoon instead of dipping food or utensils into the bottle, which helps prevent contamination and keeps the sauce in good condition.

Can you freeze BBQ sauce?

Yes, BBQ sauce can be frozen in a sealed freezer-safe container, ideally in small portions. Thaw it in the refrigerator and stir well before using, since freezing may cause the sauce to separate slightly.

Is BBQ sauce healthy?

BBQ sauce can fit into meals, but many varieties contain added sugar and are easy to use generously. Treat it as a condiment rather than a main ingredient, particularly if you are trying to limit added sugars.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026