Calories in Worcestershire Sauce: Nutrition Facts & Serving Sizes
Per 1 cup (275g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One tablespoon of Worcestershire sauce (17g) contains just 13 calories with 3.3g of carbs, no protein, and no fat. Per 100g, Worcestershire sauce provides 77 calories, 19.2g of carbs, and 0g of protein or fat. The calories are modest because tablespoon-sized servings are typical. The most important thing to know about Worcestershire sauce nutritionally is its sodium content at 1300mg per 100g. One tablespoon delivers 221mg of sodium, which is about 10% of the daily recommended limit. The sauce also contains 5.3mg of iron per 100g and 800mg of potassium per 100g, notable mineral contributions from its fermented ingredient base of vinegar, molasses, anchovies, and spices. Worcestershire is a flavor-dense condiment used in small amounts, making it a practical, low-calorie way to add umami depth to marinades, sauces, and meat dishes.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (275g) | 211.8 | 0g | 52.8g | 0g | 0g |
| 1 tbsp (17g) | 13.1 | 0g | 3.3g | 0g | 0g |
| 100g | 77 | 0g | 19.2g | 0g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 77 | 4% |
| Protein | 0g | |
| Total Fat | 0g | |
| Total Carbohydrates | 19.2g | 7% |
| Dietary Fiber | 0g | |
| Sugars | 10g | 20% |
| Sodium | 1300mg | 57% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 107mg | 8% |
| Iron | 5.3mg | 29% |
| Potassium | 800mg | 17% |
| Vitamin A | 5mcg | 1% |
| Vitamin C | 13mg | 14% |
| Magnesium | 13mg | 3% |
| Phosphorus | 60mg | 5% |
| Zinc | 0.2mg | 2% |
| Selenium | 0.5mcg | 1% |
| Folate | 8mcg | 2% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.7mg | 4% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Worcestershire Sauce
Worcestershire sauce is a fermented condiment made from vinegar, tamarind, molasses, anchovies, onions, and spices. Because it is used in small quantities as a flavor enhancer rather than a primary food, its direct nutritional impact per serving is modest but worth understanding.
The 5.3mg of iron per 100g is the most notable micronutrient. Iron is essential for hemoglobin production and oxygen transport in the blood. Adequate iron supports endurance during training and reduces fatigue. However, at a typical tablespoon serving, you get about 0.9mg of iron, which is still approximately 5% of the daily requirement.
Potassium at 800mg per 100g is significant in the context of the sauce's ingredient base. A tablespoon provides 136mg, contributing to the daily electrolyte balance. Potassium supports muscle contraction, fluid regulation, and can help offset the blood pressure effects of sodium.
The vitamin C content (13mg per 100g) comes from the tamarind and other botanical ingredients. While the amount per tablespoon is small (about 2.2mg), it is an unexpected micronutrient for a condiment.
From a practical standpoint, Worcestershire sauce adds rich, complex flavor to lean proteins like chicken, steak, and turkey without adding significant calories. Used in marinades or sauces, it can make low-calorie, high-protein meals taste substantially more satisfying, which is a real advantage when dieting.
Dietary Considerations
Worcestershire sauce traditionally contains anchovies, so it is not suitable for vegans or vegetarians. Vegetarian and vegan versions are available but check the label. Most versions are gluten-free, but some brands add barley malt extract, so verify if you have celiac disease. The high sodium content (1300mg per 100g) means people monitoring blood pressure or following a low-sodium diet should use it sparingly. Worcestershire sauce is suitable for keto diets in small amounts. The carbs (3.3g per tablespoon) are manageable within a low-carb eating plan. For weight loss, it is an excellent condiment because a tablespoon adds only 13 calories while significantly boosting flavor.
Daily Intake (100g)
100g of worcestershire sauce provides 4% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in Worcestershire sauce?
Worcestershire sauce has 77 calories per 100g. One tablespoon (17g) contains just 13 calories. It is a very low-calorie condiment that adds significant flavor for minimal caloric cost.
Is Worcestershire sauce good for weight loss?
Yes, Worcestershire sauce is excellent for weight loss as a flavor enhancer. At 13 calories per tablespoon, it adds rich umami flavor to lean proteins and vegetables without meaningfully increasing calorie intake. It can make low-calorie meals taste much more satisfying, helping you stick to your diet.
How much protein in Worcestershire sauce?
Worcestershire sauce has 0g of protein per 100g. It is not a protein source. Use it as a flavor-adding condiment to complement protein-rich foods like steak, chicken, or turkey.
Is Worcestershire sauce high in sodium?
Yes, Worcestershire sauce is high in sodium at 1300mg per 100g. One tablespoon (17g) delivers about 221mg of sodium, roughly 10% of the daily recommended limit. If you are managing blood pressure or following a low-sodium diet, use it in small amounts.
Is Worcestershire sauce gluten-free?
Most brands of Worcestershire sauce are gluten-free, but some contain barley malt extract which contains gluten. Lea and Perrins original formula is generally considered gluten-free. Always check the label if you have celiac disease or gluten sensitivity.
Is Worcestershire sauce vegan?
Traditional Worcestershire sauce contains anchovies and is not vegan. Several brands make vegan Worcestershire sauce without fish, using tamarind and other plant-based ingredients to replicate the flavor. Check the ingredient list if you follow a vegan diet.
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