Calories in Hot Sauce: Nutrition Facts & Serving Sizes
Per 1 tsp (7g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Hot sauce clocks in at just 6 calories per teaspoon (6.5g), making it one of the most diet-friendly condiments you can splash on your food. Per 100g it contains 93 calories, 1.9g protein, 19.2g carbs, and 0.9g fat. Real-world portions are tiny, so the carb and calorie impact is negligible. Hot sauce is made from chili peppers, vinegar, and salt, giving it a strong vitamin C punch at 26.9mg per 100g and a good dose of vitamin A at 129mcg. The capsaicin in chili peppers is the active compound responsible for the heat and has been studied for its effects on metabolism and appetite. Sodium is high at 2,124mg per 100g, but again, per teaspoon that translates to just 138mg, which is manageable.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 tsp (7g) | 6 | 0.1g | 1.2g | 0.1g | 0.1g |
| 100g | 93 | 1.9g | 19.2g | 0.9g | 2.2g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 93 | 5% |
| Protein | 1.9g | 4% |
| Total Fat | 0.9g | 1% |
| Total Carbohydrates | 19.2g | 7% |
| Dietary Fiber | 2.2g | 8% |
| Sugars | 15.1g | 30% |
| Sodium | 2124mg | 92% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 18mg | 1% |
| Iron | 1.6mg | 9% |
| Potassium | 321mg | 7% |
| Vitamin A | 129mcg | 14% |
| Vitamin C | 26.9mg | 30% |
| Vitamin B6 | 0.5mg | 29% |
| Magnesium | 16mg | 4% |
| Phosphorus | 46mg | 4% |
| Zinc | 0.2mg | 2% |
| Selenium | 0.4mcg | 1% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 1.2mg | 8% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Hot Sauce
Hot sauce is one of the best zero-guilt condiments for anyone watching their calories. A teaspoon adds serious flavor for just 6 calories, making it a go-to for flavoring lean proteins like chicken breast, eggs, or shrimp without blowing your macros.
The chili peppers in hot sauce are rich in capsaicin, the compound that gives peppers their heat. Research suggests capsaicin may temporarily boost metabolic rate and help suppress appetite, which is a small but real bonus for fat loss goals. Hot sauce is also a solid source of vitamin C (26.9mg per 100g) and vitamin A (129mcg per 100g), both antioxidants that support immune health and skin integrity.
Vitamin B6 (0.5mg per 100g) supports protein metabolism, making hot sauce a fitting companion for high-protein meals. The potassium content (321mg per 100g) helps counterbalance sodium intake. Just watch overall sodium if you use a lot, as 100g of hot sauce packs 2,124mg of sodium.
Dietary Considerations
Hot sauce is naturally vegan, gluten-free, and virtually fat-free (0.9g per 100g). It fits every major dietary approach including keto (negligible carbs per serving), paleo, and whole-food diets. For weight loss, it is one of the best condiment swaps you can make, replacing calorie-dense options like mayo or ranch dressing. The capsaicin may offer a small metabolic boost. The main watch-out is sodium: if you are managing blood pressure or tracking sodium closely, keep an eye on how much you use.
Daily Intake (100g)
100g of hot sauce provides 5% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in hot sauce?
Hot sauce has about 6 calories per teaspoon (6.5g), making it essentially calorie-free in typical serving sizes. Per 100g, it contains 93 calories, but you rarely consume that much at once.
Is hot sauce good for weight loss?
Yes, hot sauce is excellent for weight loss. It adds bold flavor for almost zero calories and the capsaicin in chili peppers may slightly boost metabolism and reduce appetite. It is one of the best condiment swaps to replace higher-calorie options like mayo or sour cream.
How much protein is in hot sauce?
Hot sauce contains 1.9g of protein per 100g, but since servings are typically just 6-7g (one teaspoon), the protein contribution is minimal at around 0.1g per serving.
Does hot sauce boost metabolism?
Research shows capsaicin, the active compound in chili peppers, can temporarily increase metabolic rate and may help reduce appetite. The effect is modest but real, and it is one reason hot sauce is popular in cutting diets.
Is hot sauce keto-friendly?
Yes, hot sauce is keto-friendly. A teaspoon has only about 1.2g of carbs, and most of that comes from fiber and natural sugars in the peppers. In normal serving sizes, hot sauce adds virtually no carbs to your diet.
Is hot sauce high in sodium?
Per 100g, hot sauce is high in sodium at 2,124mg. However, a standard teaspoon serving contains about 138mg of sodium, which is manageable within a typical daily limit of 2,300mg.
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