Calories in Balsamic Vinegar: Nutrition Facts & Serving Sizes
Per 1 cup (255g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Balsamic vinegar is a dark, rich vinegar originating from Modena, Italy, made from reduced grape must and aged in wooden barrels. One tablespoon (16g) contains just 14 calories, making it one of the lowest-calorie condiments you can use. Per 100g, it provides 88 calories, 0.5g of protein, 17g of carbs, and zero fat. The carbs come almost entirely from natural sugars (15g per 100g), which is why it has a mildly sweet flavor compared to other vinegars. It also provides small amounts of potassium (112mg per 100g), calcium (27mg), and iron (0.7mg). Balsamic vinegar contains polyphenols from the grape must, which have antioxidant properties. It is a go-to dressing ingredient for anyone who wants to keep meals flavorful without blowing their calorie budget.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 tbsp (16g) | 14.1 | 0.1g | 2.7g | 0g | 0g |
| 1 tsp (5g) | 4.7 | 0g | 0.9g | 0g | 0g |
| 1 cup (255g) | 224.4 | 1.3g | 43.4g | 0g | 0g |
| 100g | 88 | 0.5g | 17g | 0g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 88 | 4% |
| Protein | 0.5g | 1% |
| Total Fat | 0g | |
| Total Carbohydrates | 17g | 6% |
| Dietary Fiber | 0g | |
| Sugars | 15g | 30% |
| Sodium | 23mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 27mg | 2% |
| Iron | 0.7mg | 4% |
| Potassium | 112mg | 2% |
| Magnesium | 12mg | 3% |
| Phosphorus | 19mg | 2% |
| Zinc | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Balsamic Vinegar
Balsamic vinegar is one of the best tools for keeping meals tasty while staying lean. At just 14 calories per tablespoon, you can add a lot of flavor to salads, proteins, and vegetables without meaningfully impacting your daily calorie intake.
The polyphenols present in balsamic vinegar, derived from the grape must used in production, act as antioxidants that help counter oxidative stress. For those training hard, managing oxidative stress supports recovery and overall cellular health.
Some research suggests that acetic acid in vinegar (including balsamic) may help moderate blood sugar spikes when consumed with a meal. This is useful for managing energy levels and reducing fat storage signals after carb-heavy meals.
Potassium at 112mg per 100g contributes to electrolyte balance, which matters for muscle contraction and preventing cramps during training. While the amounts per typical serving are small, it adds up when balsamic vinegar is used regularly across multiple meals.
For those focused on body composition, swapping out high-calorie dressings like ranch (475 calories per 100g) for balsamic vinegar (88 calories per 100g) can save hundreds of calories per week without sacrificing flavor. It is a simple, practical swap for both cutting phases and everyday eating.
Dietary Considerations
Balsamic vinegar is naturally vegan, gluten-free, and dairy-free, making it compatible with virtually all dietary patterns. It is not keto-friendly in large amounts due to its sugar content (15g per 100g), but typical serving sizes of 1-2 tablespoons keep net carbs very low. It is suitable for weight loss diets given its minimal calorie content. People monitoring blood sugar should note it contains natural sugars. Sodium is very low at 23mg per 100g, making it a good option for those on a low-sodium diet.
Daily Intake (100g)
100g of balsamic vinegar provides 4% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in balsamic vinegar?
One tablespoon (16g) of balsamic vinegar contains about 14 calories. Per 100g, it has 88 calories. It is one of the lowest-calorie condiments available, especially compared to oil-based dressings.
Is balsamic vinegar good for weight loss?
Yes, balsamic vinegar is excellent for weight loss. At just 14 calories per tablespoon, it adds rich flavor to meals without significant calories. Using it as a salad dressing instead of creamy dressings can save over 60 calories per tablespoon.
How much protein is in balsamic vinegar?
Balsamic vinegar contains 0.5g of protein per 100g, and essentially zero protein per tablespoon serving. It is not a meaningful protein source and should not be factored into daily protein targets.
Is balsamic vinegar keto-friendly?
In small amounts, balsamic vinegar can fit into a keto diet. One tablespoon contains about 2.7g of carbs and 2.4g of sugar. Using it sparingly as a drizzle is generally fine, but larger amounts (like dipping sauces) will add up in carbs.
What is the difference between balsamic vinegar and apple cider vinegar?
Balsamic vinegar has 88 calories per 100g and 15g of sugar, giving it a sweet, rich flavor. Apple cider vinegar has only 22 calories per 100g and very little sugar, with a sharper, more acidic taste. Both have potential health benefits but serve different culinary purposes.
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