It can be challenging to determine the amount of calories when eating out, especially if dishes have sauces on them. When a restaurant has nutrition facts available, it is always best to look at them either on-line before going to the restaurant or ask to see the nutrition facts before ordering. However, this information is often only available for fast food and chain restaurants. The chart below lists the average calorie level in many of the commonly used sauces. However, calorie levels can vary significantly from one manufacturer to another. For some of the sauces where there is a big range, the low and the high end of the calorie range is provided below.
| Sauce |
Serving Size |
Calories |
| Alfredo Sauce |
½ Cup |
180-280 |
| Barbecue Sauce |
2 Tbsp |
50 |
| Bean Sauce |
1 Tbsp |
20 |
| Cheese Sauce |
¼ Cup |
80-130 |
| Cocktail Sauce |
2 Tbsp |
30-60 |
| Green Enchilada Sauce |
¼ Cup |
20 |
| Honey Mustard Dipping Sauce |
2 Tbsp |
115 |
| Hoisin Sauce |
1 Tbsp |
35 |
| Hollandaise Sauce |
¼ Cup |
60 |
| Hot Sauce |
1 tsp |
0-5 |
| Mayonnaise |
1 Tbsp |
110 |
| Olive Oil |
1 Tbsp |
120 |
| Peanut Sauce |
2 Tbsp |
80 |
| Pesto Sauce |
¼ Cup |
230-300 |
| Salsa |
¼ Cup |
25 |
| Soy Sauce |
1 Tbsp |
15 |
| Sweet and Sour Sauce |
2 Tbsp |
60 |
| Taco Sauce |
1 Tbsp |
10 |
| Tartar Sauce |
2 Tbsp |
70-160 |
| Teriyaki |
1 Tbsp |
20 |
| Vodka Sauce |
½ Cup |
80-130 |
Please take note that the serving sizes vary for each sauce listed above. The serving sizes on the chart are based on a standard serving size, but restaurants often use much larger portions.
The following are some additional tips to keep calories in check when eating out:
- It is better to overestimate calories consumed than to underestimate. When calories are not posted, assume it toward the higher end of the calorie range.
- Look up the menu options on-line before going out to eat. Use websites, like CalorieKing.com, to help determine approximate calorie levels of the dishes you are considering, and you will be able to make a more educated decision.
- When in doubt, ask how a dish is prepared. If it is in a cream, butter or cheese sauce, ask the waiter if there are healthier options.
- Don’t be afraid to special order:
- Get the sauce on the side and then you control portions.
- Skip the sauce all together.
- Example: order fish without the sauce and flavor with lemon juice instead.
- Ask for them to substitute a healthier sauce in the dish.
- Example: ask if they could make a pasta dish with marinara sauce instead of a Vodka or Alfredo sauce.