Sauces, Gravy, Dressing & Spreads: Calories

Generally high in fat thanks to the addition of oil, butter and other animal fats, foods in this category are often calorie dense. Opting for a water or milk base, however, can help to reduce the calorie count. Check out our Sauces, Gravy, Dressing and Spreads Chart below for more nutritional information.

Food	Serving	Calories	Serving	Calories
1000 Island Dressing	100 g	370 cal	1 tablespoon (16 g)	370 cal
Agave Syrup	100 g	305 cal	1 tablespoon (20 g)	61 cal
Apple Butter	100 g	173 cal	1 tablespoon (17 g)	173 cal
Apple Cider Vinegar	100 ml	19 cal	1 tablespoon (15 ml)	3 cal
Au Jus	100 g	16 cal	1 can (298 g)	16 cal
Balsamic Vinaigrette Dressing	100 ml	330 cal	1 bottle (300 ml)	990 cal
Balsamic Vinegar	100 ml	97 cal	1 tablespoon (15 ml)	15 cal
Barbecue Sauce	100 g	163 cal	1 tablespoon (10 g)	16 cal
Basil Pesto	100 g	570 cal	1 tablespoon (55 g)	314 cal
Bechamel	100 ml	124 cal	1 portion (125 ml)	156 cal
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Beef Gravy	100 ml	53 cal	1 portion (125 ml)	66 cal
Bernaise Sauce	100 g	529 cal	1 tablespoon (16 g)	529 cal
Blue Cheese Dressing	100 g	484 cal	1 portion (30 g)	145 cal
Bolognese	100 g	117 cal	1 portion (300 g)	350 cal
Bouillon	100 g	5 cal	1 cup (250 g)	13 cal
Caesar Dressing	100 g	458 cal	1 cup (235 g)	1077 cal
Cheese Sauce	100 ml	86 cal	1 portion, small (20 ml)	17 cal
Cheese Whiz	100 g	250 cal	1 portion, large (32 g)	80 cal
Chicken Gravy	100 g	48 cal	0.25 cup (57 g)	48 cal
Chili Sauce	100 ml	92 cal	1 bottle, large (150 ml)	138 cal
Chocolate Spread	100 g	539 cal	1 portion (37 g)	199 cal
Cocktail Sauce	100 g	422 cal	1 tablespoon (10 g)	42 cal
Coleslaw Dressing	100 g	404 cal	1 portion, medium (100 g)	404 cal
Cream Sauce	100 ml	163 cal	1 portion (100 ml)	163 cal
Curry Sauce	100 g	231 cal	1 portion (80 g)	185 cal
Dijon Mustard	100 g	100 cal	1 portion (5 g)	5 cal
Duck Sauce	100 g	245 cal	1 tablespoon (12 g)	29 cal
Fish Sauce	100 ml	35 cal	1 tablespoon, small (18 ml)	6 cal
French Dressing	100 ml	419 cal	1 tablespoon (15 ml)	63 cal
Gravy	100 ml	52 cal	1 portion (30 ml)	16 cal
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Gravy Granules	100 g	347 cal	1 portion (2.5 g)	9 cal
Greek Dressing	100 g	333 cal	1 portion (36 g)	120 cal
Green Goddess Dressing	100 ml	427 cal	1 tablespoon (15 ml)	64 cal
Guacamole	100 g	163 cal	1 portion (30 g)	49 cal
Hoisin Sauce	100 ml	220 cal	1 tablespoon (16 ml)	35 cal
Honey Mustard Dressing	100 ml	464 cal	1 tablespoon (15 ml)	70 cal
Hummus	100 g	247 cal	1 tablespoon (15 g)	37 cal
Italian Dressing	100 g	165 cal	1 portion (25 g)	41 cal
Jelly	100 g	279 cal	1 tablespoon (19 g)	279 cal
Ketchup, Tomato Ketchup	100 g	110 cal	1 tablespoon (15 g)	17 cal
Maple Syrup	100 g	260 cal	1 tablespoon (20 g)	52 cal
Marmite	100 g	185 cal	1 teaspoon (12 g)	22 cal
Marshmallow Fluff	100 g	322 cal	1 tablespoon (15 g)	48 cal
Mayonnaise	100 g	757 cal	1 tablespoon (12 g)	91 cal
Mushroom Gravy	100 g	108 cal	1 portion (60 g)	65 cal
Mustard	100 g	88 cal	1 tablespoon (9 g)	8 cal
Nutella (Ferrero)	100 g	540 cal	1 portion (20 g)	108 cal
Olive Spread	100 g	278 cal	1 tablespoon (16 g)	278 cal
Orange Jam	100 g	174 cal	1 tablespoon (16 g)	28 cal
Oyster Sauce	100 g	51 cal	1 tablespoon (18 g)	9 cal
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Pancake Syrup	100 g	234 cal	1 portion (20 g)	47 cal
Peanut Butter	100 g	600 cal	1 tablespoon (10 g)	60 cal
Peanut Butter	100 g	600 cal	1 tablespoon (10 g)	60 cal
Peanut Butter, powdered	100 g	386 cal	1 portion (12 g)	46 cal
Pesto	100 g	530 cal	1 portion (60 g)	318 cal
Pizza Sauce	100 g	48 cal	1 portion (63 g)	30 cal
Plum Sauce	100 ml	380 cal	1 tablespoon (20 ml)	76 cal
Poppyseed Dressing	100 g	128 cal	1 tablespoon (15 g)	19 cal
Ranch Dressing	100 g	106 cal	1 portion (30 g)	32 cal
Raspberry Jam	100 g	250 cal	1 tablespoon (20 g)	250 cal
Red Wine Vinegar	100 ml	21 cal	1 tablespoon (15 ml)	3 cal
Salad Cream	100 g	277 cal	1 portion (30 g)	83 cal
Salsa Sauce	100 g	83 cal	1 portion (30 g)	25 cal
Salsa Verde	100 g	226 cal	1 portion (30 g)	68 cal
Salsa con Queso	100 g	9 cal	1 portion (30 g)	3 cal
Sesame Ginger Dressing	100 g	443 cal	1 portion (30 g)	133 cal
Soy Sauce	100 ml	122 cal	1 tablespoon (15 ml)	18 cal
Steak Sauce	100 g	163 cal	1 portion (34 g)	55 cal
Strawberry Jam	100 g	280 cal	1 tablespoon (16 g)	45 cal
Sunflower Seed Butter	100 ml	617 cal	1 tablespoon (15 ml)	93 cal
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Sweet Chilli Sauce	100 g	167 cal	1 portion (15 g)	25 cal
Sweet and Sour Sauce	100 ml	203 cal	1 portion (25 ml)	51 cal
Tabasco	100 g	45 cal	1 teaspoon (5 g)	2 cal
Tahini	100 g	598 cal	1 portion (15 g)	90 cal
Tartar Sauce	100 g	467 cal	1 tablespoon (15 g)	70 cal
Teriyaki Sauce	100 g	100 cal	1 tablespoon (10 g)	10 cal
Tomato Paste	100 g	43 cal	1 tablespoon (20 g)	9 cal
Tomato Puree	100 ml	23 cal	1 portion (150 ml)	34 cal
Tomato Sauce	100 ml	64 cal	1 portion (150 ml)	95 cal
Tzatziki	100 g	55 cal	1 tablespoon (15 g)	8 cal
Vegemite	100 g	185 cal	1 teaspoon (5 g)	9 cal
Vinaigrette	100 ml	366 cal	1 tablespoon (15 ml)	55 cal
White Sauce	100 ml	71 cal	1 portion (250 ml)	176 cal
Worcestershire Sauce	100 g	77 cal	1 tablespoon (17.2 g)	13 cal

How many calories should you consume?

Sauces, Dressings and Hidden Calories

Condiments like sauces, dressings, gravies are a great way to add a little more zing and flavor to your meals. Whether you want to dress up your salad or take your pasta dish to the next level, there are plenty of ways to do so. Many dishes around the world are also known for their sauces more than anything else. A delicious peanut sauce for your Asian-inspired dish or flavorful tomato sauce for your spaghetti can make all the difference. Just be careful, additives aren’t uncommon when it comes to store-bought sauces and dressing, and these are the places that calories love to hide the most.

The base of any sauce can also make quite a difference in calorie contents. A creamy, dairy-based sauce or dressing will often contain more calories than an oil-based one. If you’re looking to reduce your calorie consumption, sauces and dressings are a great place to start. Moderation and portion control can go a long way. Something as simple as asking for the dressing or sauce on the side is also a great way to reduce and better control your meal’s calorie count.

Choosing the Right Spread

Spreads is a very general term for anything spread over other food items to add flavor and texture, and nutritional value and calorie content can vary quite drastically depending on the spread used. As is the case in any balanced diet, portion control and moderation is the key to keeping the calorie count low when enjoying these extra kicks of flavor!