Sweet and Sour Sauce Nutrition Facts and Health Benefits (2024)

Sweet and sour sauce is a tangy, syrupy sauce named in Chinese culture for the combination of sweet (tomato sauce or pineapple) and sour (vinegar). It’s commonly used on chicken or pork, and then deep-fried. While sweet and sour dishes themselves can be high in calories and saturated fat, the sauce is not the culprit.

Recipes for sweet and sour sauce vary and have changed over time. Today, sweet and sour sauce ingredients may include white vinegar, Worcestershire sauce, pineapples, Chinese brown sugar, soy sauce, tomato sauce, and even ketchup.

Sweet and sour sauce can be used as a dip for deep-fried fish and meat. It can also be used directly in the wok or sauté pan to flavor vegetarian and meat-based dishes. Sweet and sour sauce is neither healthy nor unhealthy and can be part of a nutritious meal plan.

Sweet and Sour Sauce Nutrition Facts

The following nutrition facts for a 2-tablespoon serving of Sweet and sour sauce are provided by the USDA.

  • Calories: 54
  • Fat: 0g
  • Sodium: 189mg
  • Carbohydrates: 13.4g
  • Fiber: 0g
  • Sugars: 7g
  • Protein: 0g


The calories in sweet and sour sauce are primarily coming from carbohydrates. There are 13.4 grams of carbs in a 2-tablespoon serving of sweet and sour sauce, 7 grams of those carbs come from sugar.

The carbohydrates found in sweet and sour sauce are simple carbs, and it has a glycemic index of 70. The carbs are likely coming from ingredients including tomato sauce, ketchup, and added sugar.


There are no dietary fats in sweet and sour sauce.


Sweet and sour sauce does not have any protein.

Vitamins and Minerals

Sweet and sour sauce is not a good source of vitamins and minerals. It does however have 3 milligrams of vitamin C. This makes up 5% of the recommended daily intake of vitamin C. Sweet and sour sauce is a high-sodium food and provides 7% of the total recommended daily intake.


A 2-tablespoon serving of sweet and sour sauce has 54 calories. Carbohydrates make up 100% of the calories in sweet and sour sauce.

Health Benefits

The health benefits of sweet and sour sauce may vary based on the individual ingredients of different recipes. Overall, sweet and sour sauce may offer few health benefits.

May Improve Dietary Adherence

The thought of ditching your favorite foods to follow a bland, boring diet for weight loss is far from exciting. Using marinades and sauces is a great way to maintain flavors without extra calories.

If used in small portions, sweet and sour sauce can contribute to a nutritious meal plan and help you stick with it. Studies show that taste is a big barrier when it comes to dietary adherence. If you can make food taste good, you are more likely to eat it.

May Help Prevent Iron Deficiency

Vitamin C helps with the absorption of both heme and nonheme iron. Since nonheme iron is found in the foods we eat, it is beneficial to eat vitamin C-rich foods alongside iron-rich foods. Sweet and sour sauce is rich in vitamin C and therefore would be perfectly paired with vegetarian dishes or meals packed with vegetables.

May Boost Immunity

As one of the most well-known antioxidants around, vitamin C is a potent immune booster that may help prevent infection or reduce healing time. Plus, low vitamin C levels have been associated with an increased risk of getting sick. It does not hurt to increase your intake of vitamin C-rich foods. While sweet and sour sauce may not make a huge impact, it does contain vitamin C.


Some recipes for sweet and sour sauce may contain soy and gluten. If you have an allergy to soy or require a gluten-free diet, read labels before purchasing or ask the server. You also could try making your own sweet and sour sauce at home with liquid aminos as a soy and gluten-free alternative.

Adverse Effects

If you are on a low sodium diet or are sensitive to salt, you may want to limit your intake of soy sauce. Talk to a healthcare provider about how best to limit your sodium intake.


There are many varieties of sweet and sour sauce including salt-free, low sodium, preservative-free, sugar-free, gluten-free, soy-free, and vegan. So, you should not have any difficulty finding one to suit your needs.

Storage and Food Safety

Sweet and sour sauce is best if stored in the refrigerator after opening. If stored properly, sweet and sour sauce will last until the expiration date on the bottle. Homemade sweet and sour sauce should be stored in the refrigerator and discarded after 1 month.

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

  1. USDA, FoodData Central. Sauce, sweet and sour, ready-to-serve.

  2. Nicklas TA, Jahns L, Bogle ML, et al. Barriers and facilitators for consumer adherence to the dietary guidelines for Americans: The health study.Journal of the Academy of Nutrition and Dietetics. 2013;113(10):1317-1331. doi:10.1016/j.jand.2013.05.004

  3. Lynch SR, Cook JD. Interaction of vitamin c and iron.Ann NY Acad Sci. 1980;355(1 Micronutrient):32-44. doi:10.1111/j.1749-6632.1980.tb21325.x

  4. Carr A, Maggini S. Vitamin c and immune function.Nutrients. 2017;9(11):1211. doi:10.3390/nu9111211

Sweet and Sour Sauce Nutrition Facts and Health Benefits (1)

By Shoshana Pritzker RD, CDN, CSSD, CISSN
Shoshana Pritzker RD, CDN is a sports and pediatric dietitian, the owner of Nutrition by Shoshana, and is the author of "Carb Cycling for Weight Loss." Shoshana received her B.S in dietetics and nutrition from Florida International University. She's been writing and creating content in the health, nutrition, and fitness space for over 15 years and is regularly featured in Oxygen Magazine, JennyCraig.com, and more.

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Sweet and Sour Sauce Nutrition Facts and Health Benefits (2024)


Sweet and Sour Sauce Nutrition Facts and Health Benefits? ›

The problem with many of the store-bought condiments and sauces are the excess sugar and artificial ingredients. Most of the store brand sweet and sour sauces include red food coloring and a lot of sodium, too. To make the sauce a bit healthier requires just a few simple ingredient swaps.

Is sweet and sour sauce good for you? ›

The problem with many of the store-bought condiments and sauces are the excess sugar and artificial ingredients. Most of the store brand sweet and sour sauces include red food coloring and a lot of sodium, too. To make the sauce a bit healthier requires just a few simple ingredient swaps.

Is sweet and sour sauce high in potassium? ›

16 g of Sweet and sour sauce contains 0.16 mcg vitamin A, 1.4 mg vitamin C, 0.00 mcg vitamin D as well as 0.03 mg of iron, 1.60 mg of calcium, 16 mg of potassium.

Is sweet and sour Chinese healthy? ›

Worst: Sweet and Sour Pork

It typically serves up 16 teaspoons of sugar, about the same amount in 3 chocolate bars. If that isn't bad enough, the syrupy sauce coats chunks of deep-fried pork. Even if you split this entree with someone, you're still likely to get more than 800 calories and 48 grams of fat.

What are the nutrition facts for sweet and sour chicken without sauce? ›

Wegmans Prepared Foods Wokery Sweet & Sour Chicken (no Sauce) (1 serving) contains 17g total carbs, 16g net carbs, 26g fat, 18g protein, and 380 calories.

What is the unhealthiest sauce? ›

Before you add more sauce to your plate, here's what you need to know about the six worst condiments for your health.
  • Mayonnaise. Mayonnaise can make a tasty spread, whether you're putting it on a chicken sandwich or adding it to salad dressing. ...
  • Ketchup. ...
  • BBQ sauce. ...
  • Ranch dressing. ...
  • Soy sauce. ...
  • Sour cream.
Jan 12, 2023

Do Chinese people eat sweet and sour sauce? ›

Sweet and sour is a generic term that encompasses many styles of sauce, cuisine, and cooking methods. It is commonly used in East Asia and Southeast Asia and has been used in England since the Middle Ages. Sweet and sour sauce remains popular in Asian and Western cuisines.

Is mayonnaise high or low in potassium? ›

FoodCaloriesPotassium content (mg)
Mayonnaise (low fat), 1 tablespoon252
Cheddar cheese (reduced fat), 1 ounce4919
Egg, hard boiled7863
Lettuce (iceberg; shredded), 1 cup880
27 more rows

What does sweet and sour sauce contain? ›

While sweet and sour can be found in diverse forms in China, the American version builds upon the simple mixture of sugar, vinegar, and spices with the addition of fruit juice—most commonly pineapple—and ketchup, giving the sauce both its red hue and uniquely Western flavor.

What condiments are high in potassium? ›

CONDIMENTS AND SAUCES, mg of potassium per stated serving
  • Capers, 1 Tablespoon - 255.
  • Cranberry sauce, whole or jellied, 1/4 cup - 10.
  • Cranberry/orange relish, 1/4 cup - 22.
  • Fruit butter, 1 Tablespoon - 10.
  • Horseradish - 1 teaspoon - 50.
  • Jam or jelly, 1 Tablespoon - 6.
  • Ketchup, 1 Tablespoon - 178.
  • Mayonnaise, 1 Tablespoon - 80.

What is the healthiest Chinese food to eat? ›

13 Healthiest Chinese Food Takeout Options
  1. Steamed dumplings. Dumplings offered at a Chinese restaurant are pockets of dough filled with seasoned meat and vegetables, usually pork and cabbage. ...
  2. Hot and sour soup or egg drop soup. ...
  3. Moo goo gai pan. ...
  4. Beef and broccoli. ...
  5. Chop suey. ...
  6. Chicken and broccoli. ...
  7. Baked salmon. ...
  8. Happy family.

How much sugar is in Chinese sweet and sour sauce? ›

Sweet & sour sauce
4 more rows

Can diabetics eat Chinese food? ›

Much of Chinese cuisine is healthy, balanced and vegetable- and grain-focused. In America, many of the most popular and widely familiar forms of Chinese food may not be the healthiest for those living with diabetes. But many of those foods can still be a part of a healthy meal pattern.

Does Sweet and Sour Chicken contain honey? ›

In American Chinese cuisine, sweet and sour sauce is traditionally made by mixing sugar or honey (the sweetness) with rice vinegar or soy sauce (the sourness), along with a dash of spices like ginger and garlic cloves for added flavor.

Does Sweet and Sour Chicken have a lot of carbs? ›

Sweet and sour chicken (1 cup) contains 52.5g total carbs, 51.4g net carbs, 28.3g fat, 37.3g protein, and 618 calories.

How much sodium is in Healthy Choice Sweet and Sour Chicken? ›

More Information
Nutrition Facts
Trans Fat: 0 g
Cholesterol: 35 mg12%
Sodium: 300 mg13%
Potassium: 630 mg15%
14 more rows

Is Chinese sweet and sour sauce high in sodium? ›

Soy sauces, fish sauces, and sweet and sour sauces may contain 900-1500 mg of sodium per tablespoon. This is 75-100% of what your daily intake should be; all in one small spoon!

How healthy is sweet and sour soup? ›

Sweet and sour soup contains 1.8 g of saturated fat and 76 mg of cholesterol per serving. 244 g of Sweet and sour soup contains 26.84 mcg vitamin A, 2.0 mg vitamin C, 0.73 mcg vitamin D as well as 1.44 mg of iron, 65.88 mg of calcium, 300 mg of potassium. Sweet and sour soup belong to 'Soups' food category.

Is sweet and sour chicken fatty? ›

Sweet and sour chicken or turkey contains 630 calories per 252 g serving. This serving contains 32 g of fat, 25 g of protein and 60 g of carbohydrate.

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