12 Condiments For Weight Loss That Could Be Added In Your Meals

Medically reviewed by Maria Sarino, MD FACT CHECKED

You may have been using several spices and sauces in your dishes to enhance the flavor. But do you know that these condiments may help lower your body weight?

Yes, some seasonings have several nutritional contents that may boost weight loss.

Here, you need to be careful with a few condiments with added carbohydrates, sugar, salt, etc., that may interfere with your weight loss plan.

Hence, as assistance, this article will list some healthy condiments that would help you shred some extra kilograms.

best condiments for weight loss
    1. Apple Cider Vinegar

      Apple cider vinegar may help an individual shred some weight. Generally, the vinegar is prepared in two steps, i.e., apples are crushed and combined with yeast to convert the apple’s sugar content into alcohol.

      Further, the alcohol is fermented using bacteria to form acetic acid. Hence, acetic acid could be said to be the primary compound of apple cider vinegar.

      Acetic acid may help lower blood sugar levels by increasing liver and muscle capacity to absorb sugar from the blood.

      Moreover, acetic acid may help release some enzymes that would help increase the body’s metabolism.

      People adding vinegar to their dishes may experience an increase in genes helpful in burning fat, especially belly fat.

      Additionally, acetate may benefit by suppressing appetite-controlling centers in the brain to lower hunger.

    2. Low Sodium Soy Sauce

      Generally, the usual soy sauce contains a high amount of sodium due to its higher salt content.

      But, low sodium soy sauce is manufactured by reducing the sodium level by 40%.

      Hence, the sodium content comes to a tolerable level and makes it helpful to lose weight.

      Low-sodium soy sauce is low in calories and carbohydrates, which makes it one of the best condiments for weight loss.

      The low sodium soy sauce contains a compound called isoflavones, an estrogen-like compound structurally.

      People consuming low sodium soy sauce would supply their bodies with isoflavones that may bind to the estrogen receptors.

      Moreover, the sauce may help increase fat metabolism, enhancing fat burning.

    3. Almond Butter

      Almond butter is a highly delicious healthy butter you would love to have on your bread.

      Generally, the tasty butter is prepared by roasting almond seeds and grounding them to make a fine paste. Later, the paste is marketed as almond butter.

      Almond butter consists of various nutrients, including healthy fats, fibers, proteins, and minimum carbohydrates.

      The butter’s nutritional content would help cut the excessive fat.

      People who consume almond butter in their breakfast may supply their bodies with ample proteins and fibers.

      Hence, they may easily keep themselves full for longer. Moreover, it is a low-calorie food that would not interfere with the weight loss process.

    4. Sriracha

      Sriracha is a chili-based sauce that uses other ingredients like garlic, sugar, salt, and vinegar. The mix-up of all these ingredients gives it a delicious salty-sweet flavor.

      Hence, you may comfortably use the sauce in your dishes or salads to enhance the taste.

      Besides a delicious taste, sriracha could benefit individuals with losing weight.

      The sauce contains capsaicin as the main ingredient that would help increase fat burn.

      The compound may also help boost the body’s metabolism, thus burning excessive calories.

      Moreover, capsaicin would help boost endorphin concentration in the body, essential to regulate serotonin, the feel-good hormone.

      Sriracha also contains some weight loss-promoting ingredients like garlic, vinegar, etc. These ingredients would help increase metabolic activity and internally burn fat.

    5. Mashed Avocado

      Have you ever tried a mashed avocado sandwich? If not, then you must have a try.

      Mashed avocado is a highly delicious, easy-to-prepare paste that you may use for different cooking purposes.

      But, alongside better flavor, mashed avocado could easily supply you with multiple essential nutrients, some of which may promote weight loss.

      Mashed avocado contains heart-friendly healthy fats that may help increase insulin sensitivity, balance cholesterol levels, and manage blood glucose levels.

      Avocado is also rich in fibers that may help keep you satiated for longer, thus, lowering the appetite.

      Moreover, they could be highly beneficial in weight management by increasing the rate of fat burn. Sometimes, they may increase fat burning after consuming a meal.

    6. Mustard

      Mustard seed consumption has been linked with decreasing body weight.

      But, it would be hard to consume raw mustard due to its bitter taste; hence, you may consume them by making a paste, sauce, or other edible forms.

      Moreover, grounding them into fine powder could help garnish salads or dishes for added flavor.

      Mustard could be highly beneficial in lowering an individual’s body weight.

      These tiny seeds contain numerous nutrients like selenium, phosphorus, calcium, iron, etc. Moreover, they also have multiple powerful antioxidants that may aid weight loss.

      Mustard is a low-calorie spice that may help you boost your body’s metabolic rate by 25%. Hence, regular mustard consumption could help burn calories excessively.

    7. Salsa

      Salsa is a low-calorie and healthy condiment, highly beneficial for weight loss.

      Salsa contains a variety of nutritious fruits and vegetables that you may put in sandwiches or on tortilla chips to enhance the flavor.

      Moreover, you may consume salsa with other beneficial food items like grilled fish tacos to boost energy levels and health.

      Salsa mainly contains a common ingredient, jalapeno, which supplies your body with capsaicin. The compound is highly beneficial in boosting the body’s ability to burn fat. 

      Moreover, capsaicin could help increase the body’s metabolism, an essential factor for weight loss.

      Additionally, it is a low-calorie food; hence, you may top all your food items with salsa.

    8. Pickled Ginger

      Pickled ginger or gari is a white-beige or pale pink colored pickle that serves as a delicious condiment.

      Pickled ginger is prepared by cutting thin sheets of ginger and drying them to make a pickle.

      Sometimes people add dye or shiso leaves to the pickle to give it an elegant pink color.

      Besides the taste and color, pickled ginger is one of the best condiments for weight loss.

      Pickled ginger contains several natural antioxidants that may boost the weight loss process.

      Moreover, the pickle includes a high amount of vinegar which may help boost an individual’s metabolism and fat burning. Hence, the pickle may aid in a significant reduction in body fat.

    9. Hummus

      Hummus is a famous condiment, widely preferred to spread on bread or nachos.

      Hummus is prepared by blending multiple ingredients, including chickpeas, garlic, tahini, olive oil, lemon juice, and salt.

      The prepared paste could help naturally boost the weight loss mechanism. Hummus contains plant-based proteins that may help grow muscle mass.

      Moreover, it is highly rich in fiber, allowing you to stay hunger-free for longer.

      Hummus contains some ingredients like garlic, lemon juice, etc., that may have a role in decreasing body weight.

      These ingredients contain crucial antioxidants like Vitamin C to boost an individual’s metabolism and immunity.

    10. Sauerkraut

      Sauerkraut is a fermented condiment prepared using purple or white cabbage. The fermented side dish could act as an entire meal in a weight loss diet plan.

      Hence, it is potentially a great condiment to cut down additional body weight.

      Sauerkraut consists of minimum or no carbohydrates; hence, it may help limit your calorie intake.

      During fermentation, cabbages release certain chemicals that may help improve an individual’s digestion and absorption.

      Sauerkraut’s nutritional content includes several crucial nutrients like Vitamin C, K1, B6, proteins, fibers, potassium, iron, manganese, etc.

      All these essential nutrients may help boost metabolism and effectively reduce fat content.

    11. Raw Honey

      The packaged honey you consume regularly isn’t raw. You may struggle to find pure and unprocessed natural honey.

      But, getting a jar of raw honey may help you lower your weight.

      Raw honey is one of the richest sources of natural antioxidants that prevent the body from free radicals.

      Moreover, they contain several anti-inflammatory and anti-bacterial compounds that may help keep you disease-free.

      People consuming raw honey before bed may fasten their fat-burning mechanism.

      Additionally, it may help boost and strengthen the metabolic processes to burn some extra calories.

    12. Plain Greek Yogurt

      Greek yogurt is always ahead of several cream-based condiments in terms of health benefits.

      But, people consuming plain Greek yogurt may benefit themselves in losing weight as it doesn’t have any added sugar.

      Plain yogurt contains a high amount of protein, thus, it may promote faster muscle growth.

      Moreover, it is one of the best sources of calcium that may help keep the bones strong and healthy.

      You may replace some high-calorie dips with Greek yogurt to balance your daily calorie intake.

      Additionally, it is an excellent probiotic source that may boost the digestive system and keep you healthy.


Condiments may stay on the plate as a side dish, but they lead in terms of health benefits. You may consider consuming these highly healthy condiments if you want to lose weight or fasten the process.

But, if you have allergies to any of the above seasonings, you should consult any dietitian for the final verdict.