How Many Calories in BBQ Sauce? Nutrition Facts & Macros
Two tablespoons of BBQ sauce (34 g) have 58 calories
Protein 0.3g · Carbs 13.9g · Fat 0.2g
BBQ sauce is a grilling staple, but it is essentially flavored sugar with a tomato and vinegar base. With 33.23 g of sugar per 100 g, a third of every squeeze is pure sugar — two tablespoons (34 g) deliver 11.3 g of sugar, nearly 3 teaspoons' worth. Despite having only 0.63 g of fat per 100 g, it packs 172 kcal because almost all calories come from carbohydrates (40.77 g). It is also very high in sodium at 1030 mg per 100 g — nearly half the recommended daily limit in just 100 g. BBQ sauce is about 55% water by weight.
720 kJ · per 100g · Water: 54.69 g
Calorie Calculator: BBQ Sauce
34 g BBQ Sauce contains 58 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon (17 g) | 29 kcal | 0.1g | 6.9g | 0.1g |
| 2 tablespoons / 1 serving (34 g) | 58 kcal | 0.3g | 13.9g | 0.2g |
| 100 grams | 172 kcal | 0.8g | 40.8g | 0.6g |
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BBQ Sauce — Nutrition Facts
| BBQ Sauce | per 100g |
|---|---|
| Calories | 172 kcal |
| Protein | 0.82 g |
| Fat | 0.63 g |
| Carbs | 40.77 g |
| Fiber | 0.9 g |
| Sugar | 33.23 g |
| Sodium | 1030 mg |
| Potassium | 232 mg |
| Magnesium | 13 mg |
| Phosphorus | 20 mg |
| Vitamin C | 0.6 mg |
| Vitamin B6 | 0.075 mg |
| Folate | 2 mcg |
| Manganese | 0.126 mg |
| Water | 54.69 g |
Source: USDA FoodData Central (FDC ID: 174523) · Data verified April 2026
Variations
Regular (default)
172 kcal per 100 g. The standard BBQ sauce with 33.23 g sugar and 1030 mg sodium per 100 g. Made from tomato paste, vinegar, brown sugar, molasses, and spices. The most common variety for grilling and dipping.
Sugar-free
Approximately 50 kcal per 100 g. Uses sweeteners like erythritol, sucralose, or stevia instead of sugar. Drastically lower in calories and carbs — typically 5-8 g net carbs per 100 g versus 39.87 g in regular. An essential swap for keto and low-carb diets. Flavor is similar but slightly thinner. Sodium remains comparable to regular.
Mustard-based (Carolina)
Approximately 90 kcal per 100 g. Carolina-style BBQ sauce uses yellow mustard as the base instead of tomato, giving it a tangier, less sweet flavor. About half the sugar of regular BBQ sauce (~15 g per 100 g). Slightly higher in fat from mustard seeds. A better choice for those watching sugar intake while still wanting BBQ flavor.
Dietary Perspectives
For Weight Loss
At 172 kcal per 100 g, BBQ sauce does not seem extreme, but two tablespoons (34 g) pack 58 kcal — almost all from sugar (11.3 g per serving). Most people use 4 or more tablespoons when grilling, adding 116+ kcal of nearly pure sugar with zero satiety benefit. The high sodium (1030 mg per 100 g) can also cause water retention, masking fat loss on the scale. For weight loss, switch to sugar-free BBQ sauce (~17 kcal per serving) or use hot sauce, mustard, or dry spice rubs that add flavor for near-zero calories.
For Athletic Performance
BBQ sauce is a quick sugar source but not a useful fuel for athletes. The 33.23 g of sugar per 100 g provides rapid but short-lived energy with no protein (0.82 g) or meaningful micronutrients to support recovery. The high sodium (1030 mg per 100 g) could theoretically help replace electrolytes during long endurance events, but dedicated sports drinks are far more effective. If you use BBQ sauce on your post-workout chicken, just be aware it contributes sugar, not the protein or complex carbs your muscles need.
For Keto
BBQ sauce is NOT suitable for keto — with 39.87 g net carbs per 100 g (40.77 g total carbs minus 0.9 g fiber), almost all from sugar (33.23 g), it is one of the most carb-dense condiments available. Even two tablespoons (34 g) deliver 13.6 g net carbs — that is over two-thirds of a strict 20 g daily keto limit from sauce alone. Sugar-free BBQ sauce is a must-have keto alternative, typically containing 2-3 g net carbs per serving using erythritol or stevia as sweeteners. Other keto-friendly options include mustard (virtually zero net carbs), hot sauce, and homemade BBQ rubs with smoked paprika and no sugar.
Frequently Asked Questions
How many calories are in BBQ sauce?
Two tablespoons of BBQ sauce (34 g) — a standard serving — contain about 58 calories. Per 100 g, BBQ sauce has 172 kcal. That is 70% more than ketchup (101 kcal per 100 g). The calories come almost entirely from sugar and carbohydrates, with virtually no fat (0.63 g) or protein (0.82 g). Most people use more than 2 tablespoons when grilling, easily reaching 100+ calories from sauce alone.
How much sugar is in BBQ sauce?
BBQ sauce contains 33.23 g of sugar per 100 g — one-third of the sauce is sugar. A standard serving of 2 tablespoons (34 g) has about 11.3 g of sugar, which equals nearly 3 teaspoons of pure sugar. For comparison, ketchup has 21.27 g of sugar per 100 g — so BBQ sauce has over 50% more sugar than ketchup. If you use 4 tablespoons at a barbecue, you are consuming 22.6 g of sugar just from the sauce.
Is BBQ sauce healthy?
BBQ sauce is not a healthy condiment by any nutritional measure. At 33.23 g of sugar and 1030 mg of sodium per 100 g, it delivers a double hit of sugar and salt with almost no protein (0.82 g), no meaningful vitamins, and minimal fiber (0.9 g). Two tablespoons add 58 kcal of mostly empty calories. If you want smoky flavor, try smoked paprika, chipotle powder, or a homemade BBQ rub with no added sugar — you get the taste without the sugar load.
BBQ sauce vs ketchup — which has more calories?
BBQ sauce has significantly more calories: 172 kcal per 100 g versus 101 kcal for ketchup. The gap is mostly due to sugar — BBQ sauce has 33.23 g of sugar per 100 g compared to ketchup's 21.27 g. BBQ sauce also has slightly more sodium (1030 mg vs 907 mg). If you are counting calories, ketchup is the lighter choice, but neither is low in sugar. Mustard (60 kcal, 0.9 g sugar per 100 g) beats both by a wide margin.
Is BBQ sauce keto-friendly?
No — BBQ sauce is one of the worst condiments for keto. With 40.77 g total carbs and only 0.9 g fiber per 100 g, it has 39.87 g net carbs — nearly double a strict daily keto limit of 20 g. Even a small serving of 2 tablespoons (34 g) delivers 13.6 g net carbs, which would consume most of your daily allowance. Sugar-free BBQ sauce is a must-have keto alternative, with typically 2-3 g net carbs per serving.
How many carbs are in BBQ sauce?
BBQ sauce has 40.77 g of total carbohydrates per 100 g, with only 0.9 g of fiber — resulting in 39.87 g net carbs. Two tablespoons (34 g) contain about 13.9 g of total carbs. Of those carbs, the vast majority is sugar (33.23 g per 100 g). This makes BBQ sauce one of the highest-carb condiments available, comparable to honey (82.4 g carbs per 100 g) in terms of carb density relative to its use as a sauce.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| BBQ Sauce | 172 | 0.82g | 40.77g | 0.63g |
| Ketchup | 101 | 1.04g | 27.4g | 0.1g |
| Mustard (Yellow) | 60 | 3.74g | 5.83g | 3.34g |
| Soy Sauce | 53 | 8.14g | 4.93g | 0.57g |
| Mayonnaise | 680 | 0.96g | 0.57g | 74.85g |
per 100g
Per 100 g, BBQ sauce has 172 kcal with 40.77 g of carbs (33.23 g sugar), 0.82 g of protein, and just 0.63 g of fat. Compared to ketchup (101 kcal, 21.27 g sugar) it has 70% more calories and 56% more sugar. Ranch dressing (458 kcal) has far more calories but mostly from fat, not sugar.
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