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Low Sodium Ketchup

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By: Bill

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This Low Sodium Ketchup recipe is the answer for what is probably among the most common high sodium condiments in your refrigerator. I really never used that much ketchup, but that bottle sat on the shelf mocking me. Well, I couldn’t have that, so I made my own low sodium, natural sugar version. Now I am experimenting a little bit every time I make it and I am still not sure I have found the perfect mixture, but I have several favorites.

This is also the base recipe I use for my Low Sodium Sloppy Joes and Low Sodium Barbecue sauces. It is so easy to make and you can change the flavors ever so subtly. Nowadays I like to make rich, bold ketchup which some might call it almost a barbecue sauce and I use that way too.

Typical sodium amount per Tbsp160+ mg
Sodium per Tbsp for this recipe11 mg
Calories per serving27

Not only does most ketchup contain high amounts of sodium or potassium chloride. It also contains a huge amount of artificial sweeteners, such as corn syrup; with this recipe you can control that also.

The Best Low sodium ketchup
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Low sodium ketchup


Ketchup, mustard and most condiments are some of the worst high sodium offenders out there.  Almost any bottle of ketchup will be 116 mg of sodium per tablespoon. So while I try to keep most of my entire meals below 250 mg, a tablespoon of regular ketchup would make meeting that goal impossible.

When I first found no salt added ketchup near the beginning of my low sodium diet I thought I was halfway there. But, Lo and Behold a few months later I found out how much potassium chloride it contains. Then I made my first batch of ketchup and I was hooked.

Heinz has a no salt added version, but it contains Alsosalt® Salt Substitute (Potassium Chloride) as a replacement. Potassium Chloride interferes with many medications of heart, liver, kidney, and high blood pressure patients and should be avoided. Hunt’s used to have a no salt version with no Potassium Chloride either, but it appears to have been discontinued.

Fries dipped in delicious low sodium ketchup
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Fries dipped in delicious low sodium ketchup

I do use Heinz no salt added occasionally when I have eggs or French fries but it is so little and so infrequently it is just my personal choice to use it in a pinch.

But hope is not lost!  You can easily replace store bought ketchup entirely with this recipe making this very low sodium and Potassium Chloride free! Experiment and make your own gourmet low sodium ketchup. I make mine with molasses instead of honey and a touch of chili powder for a dark bold ketchup.


This is so easy to make after the first two times you won’t even think about it. Just add all the ingredients in a medium sized saucepan. Bring to a boil and then then cover and turn to low to simmer for 15 to 20 minutes. Stir to combine well occasionally.

Ingredients for low sodium ketchup just mix and simmer
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Ingredients for low sodium ketchup just mix and simmer

Be sure to keep covered when not stirring. The ketchup will spit during the simmering stage. Just leave the lid on askew and you will be set. If you want a thinner consistency just add water about a tablespoon at a time. Or for thicker, just let it simmer out the water.


Because ketchup contains a good amount of vinegar from what I’ve researched is about one month. I have made it in smaller batches like this recipe and even then it has lasted up over a month, no problems. Gauge what you generally use in a month and then make that amount. This recipe makes a touch over 1 cup.

[su_box title=”A few of my other great dishes to enjoy!” box_color=”#a92224″]


As always, please let me know how you like this recipe in the comments! I get motivated when I hear from you and am interested to learn about how you liked your Low Sodium Ketchup. And please leave a comment or rating and share any tips you might have.

Low sodium ketchup on fries bold style
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Low sodium ketchup on fries bold style

Low Sodium Ketchup

Written by: Bill
July 1, 2020
This Low Sodium Ketchup will save you from one of the most common high sodium, high artificial sweetener condiments in your fridge. So Easy – So Good!
4.60 from 5 votes
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Course Condiment
Cuisine American
Servings 16 Tbsp. Makes 1 cup total
Calories 27 kcal


  • 1 -6 oz. can tomato paste no salt added
  • 1/4 cup honey (I now use molasses for rich deeper taste.)
  • 1/2 cup white vinegar (I use white wine vinegar but any will do)
  • 1/4 tsp onion powder
  • 1/4 tsp garlic powder
  • 1/4 tsp ground allspice
  • 1/2 tsp cinnamon
  • 1 tsp liquid smoke (optional for a smoky flavor)
  • 2 Tbsp water (or more for a thinner desired consistency)


  • Combine all ingredients a medium saucepan and mix.
  • Bring to a boil, reduce heat to low and simmer 15-20 minutes. Stir throughout every few minutes.
  • Cover with lid askew because it will spit hot ketchup all over even the lowest setting.
  • Add water, a teaspoon at a time or simmer down to your desired consistency.
  • Let cool and then pour preferably into a glass bottle or container for storage.
  • Keep refrigerated up to a month.


*This is the recipe makes a little over a cup of ketchup.

I use, own and recommend these products and ingredients used in this recipe.

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Serving: 1TbspCalories: 27kcal (1%)Carbohydrates: 6.6g (2%)Protein: 0.5g (1%)Fat: 0.1gSodium: 11mgFiber: 0.5g (2%)Sugar: 5.7g (6%)

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice. Please understand that not everyone’s sodium and dietary requirements are the same, therefore some recipes may be higher than you’re allowed.

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Did you enjoy this recipe?Leave a comment and rating to let me know how it was!

© 2024 Tasty Healthy Heart Recipes

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Nutrition InformationThe information shown is provided by an online nutrition calculator. It should not be substituted for a doctor’s or nutritionist’s advice. Please understand that not everyone’s sodium requirements are the same, therefore some recipes may be higher than you’re allowed. Always consult with your doctor for your recommended daily sodium allowance.

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Hello, I'm Bill

Welcome!  After my stroke, I began to prepare low-sodium and reduced-fat meals. Tasty, easily prepared meals that can help you change to a low-sodium diet for a healthier life.  Read more

6 thoughts on “Low Sodium Ketchup”

  1. 5 stars
    Perfect as is! I used honey since I thought the molasses would make the ketchup too dark in color. The taste is exactly as expected. Thank you for posting this recipe. 🙂

  2. 5 stars
    Excellent recipe. Thanks for sharing! My only modifications were to add a bit of smoked paprika and to not add any water as we prefer a thick ketchup.

    • Ouch, I could not imagine not having onions and garlic. I don’t have any suggestions for substitutions but I would just go ahead and leave them out. The amounts are rather small anyway and I think you will still have plenty of flavor.

    • I use the Grandmas brand. Be aware it does add a bit more sodium compared to 0 mg for honey. Personally I use so little ketchup in my overall diet I find the taste to sodium trade off to be acceptable.


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