Eating spicy foods like Tabasco sauce can absolutely be part of a healthy weight loss diet. Tabasco sauce is very low in calories, with just 10 calories per teaspoon, and it contains no fat, carbs, protein or sodium. The capsaicin in hot peppers used to make Tabasco sauce may also provide some potential weight loss benefits. However, Tabasco and other hot sauces should be used in moderation as part of a balanced diet.
Quick Answers
Here are quick answers to common questions about eating Tabasco sauce on a diet:
- Is Tabasco sauce keto friendly? Yes, Tabasco has 0 net carbs.
- Does Tabasco sauce break a fast? No, Tabasco sauce has minimal calories and will not break a fast.
- Is Tabasco sauce paleo? Yes, Tabasco contains just three paleo-friendly ingredients: distilled vinegar, red pepper and salt.
- How many calories are in Tabasco? Tabasco has just 10 calories per teaspoon.
Nutrition Facts of Tabasco Sauce
Here are the nutrition facts for a teaspoon (5mL) of original Tabasco brand hot sauce:
| Nutrient | Amount |
|---|---|
| Calories | 10 |
| Fat | 0 g |
| Carbohydrates | 0 g |
| Fiber | 0 g |
| Sugars | 0 g |
| Protein | 0 g |
| Sodium | 35 mg |
As you can see, Tabasco sauce is very low in calories, fat, carbs, sugar and sodium. It also contains no protein or fiber. This makes it a great zero or low-calorie condiment to add flavor to foods when following a reduced calorie diet.
Tabasco Calories per Serving
The number of calories in Tabasco sauce depends on the serving size:
- 1 teaspoon: 10 calories
- 1 tablespoon: 30 calories
- 1 fluid ounce: 60 calories
To keep the calories negligible, use Tabasco sauce sparingly by the teaspoon or tablespoon.
Benefits of Spicy Foods for Weight Loss
Beyond simply being very low in calories, there are some potential weight loss benefits associated with spicy foods like Tabasco sauce containing capsaicin:
Increases Satiety
Research indicates that capsaicin may increase satiety and fullness after meals. One study found that adding red pepper to an appetizer significantly reduced hunger and overall calorie intake at lunch compared to not having the spicy appetizer.
Boosts Metabolism
The capsaicin in spicy peppers may give your metabolism a slight boost. Studies show that capsaicin can increase energy expenditure by around 50 calories per day, which could support weight loss over time.
Suppresses Appetite
Spicy foods with capsaicin may help reduce appetite by dulling hunger pains. The effects seem greatest when eating spicy foods before a meal.
Promotes Fat Burning
Some research indicates that capsaicin may slightly increase fat burning. One study found that consuming red pepper with each meal increased the overall rate of fat burned after meals by 10%.
Is Tabasco Sauce Keto-Friendly?
Yes, Tabasco sauce is definitely keto-friendly. It contains zero net carbohydrates, meaning it won’t disrupt ketosis on a very low-carb keto diet.
However, be mindful of sodium levels if following a keto diet. While a teaspoon of Tabasco only has 35mg sodium, this can quickly add up if you’re using large amounts to flavor foods.
Tabasco Nutrition Facts for Keto
- 0 g net carbs
- 0 g sugar
- 0 g fiber
- 0 g protein
Use Tabasco to add big flavor to keto foods without worrying about carbs. It’s great on eggs, meats, soups and low-carb veggies.
Does Tabasco Break a Fast?
No, a small amount of Tabasco sauce won’t break your fast while intermittent fasting or doing extended fasts.
Tabasco contains just 10 calories per teaspoon, which is negligible and won’t trigger insulin secretion or interrupt autophagy, the cleansing process during fasting.
However, you still want to keep your intake to about a teaspoon at a time. Consuming tablespoons of a sauce may technically break your fast.
Tips for Using Tabasco While Fasting
- Stick to 1 teaspoon or less per meal
- Combine with black coffee, broths or zero-calorie drinks
- Use it to flavor fasting-friendly foods like eggs and avocado
- Opt for no-salt-added Tabasco to reduce sodium intake
Adding a dash of Tabasco can help add flavor and variety to low-calorie meals during your fast while keeping your fast intact.
Is Tabasco Paleo Diet Approved?
Tabasco sauce fits within paleo diet guidelines. It contains just three simple whole food ingredients:
- Distilled vinegar
- Red pepper
- Salt
There are no sugars, starches, legumes, dairy or artificial ingredients. It’s made without any chemical preservatives.
The paleo diet recommends avoiding highly processed modern foods. Tabasco sauce goes through minimal processing compared to many condiments, so it can be part of a paleo eating pattern.
Using Tabasco on Paleo
Tabasco is a tasty way to add flavor to paleo-approved foods like:
- Meats
- Vegetables
- Eggs
- Soups and stews
Opt for no-salt-added Tabasco to further reduce sodium if needed. Overall, Tabasco can be a flavorful addition to a paleo diet when used in moderation.
Should You Drink Tabasco Sauce?
No, drinking straight Tabasco sauce is not recommended. While it won’t harm you, there’s no benefit to drinking Tabasco sauce on its own.
Tabasco sauce is meant to be used as a condiment to enhance the flavor of foods and dishes. Drinking Tabasco provides excessive amounts of vinegar, salt and spice without any nutritional benefit.
The recommended serving size is a teaspoon or tablespoon added to foods, not liquid ounces drank straight. Drinking Tabasco may cause stomach irritation, nausea or diarrhea.
Safe Ways to Consume Tabasco
- Add dashes or drops while cooking
- Use as a condiment or drizzle for foods
- Mix into bloody marys, marinades and dressings
- Combine with broths or soups
Enjoy Tabasco sauce in moderation to add flavor, heat and a metabolic boost to your diet without overdoing it.
Tips for Adding Tabasco to Your Diet
Here are some tips for incorporating Tabasco sauce into your healthy diet:
Use It Sparingly
Only use about 1 teaspoon at a time. Tabasco is very concentrated, so you only need a small amount.
Try Different Versions
Experiment with different Tabasco flavors like green pepper, habanero, chipotle and sweet & spicy.
Combine with Healthy Fats
Pair it with foods that contain healthy fats like avocado, olive oil, eggs and nuts to offset the spice.
Add It While Cooking
Integrate Tabasco into recipes like soups, stews, marinades and dressings.
Use as a Condiment
Shake onto proteins, vegetables, eggs, fish and more to add big flavor.
Stay Hydrated
Drink plenty of water when eating spicy foods to avoid dehydration.
Potential Downsides of Eating Too Much Tabasco
While Tabasco sauce can be part of a healthy diet, there are some potential downsides of going overboard with your hot sauce intake:
Gastrointestinal Issues
Consuming large amounts may irritate the digestive tract, causing symptoms like stomach pain, cramps, nausea and diarrhea.
Dehydration
Spicy foods like Tabasco can cause fluid loss through sweating. Be sure to stay hydrated by drinking extra water.
Heartburn
Frequent heartburn or reflux may occur in those already prone to these conditions.
Nutrient Dilution
If you fill up on hot sauce, you may end up eating less nutritious whole foods.
High Sodium Intake
Using large amounts can spike your sodium intake, which may raise blood pressure.
To avoid these issues, use Tabasco sauce in moderation as part of an overall healthy diet, limiting it to around 1 teaspoon at a time.
Tabasco Sauce in Weight Loss Recipes
Here are some healthy, low-calorie recipes that use Tabasco sauce to add flavor and heat:
Tabasco Shrimp Zoodles
Spiralized zucchini noodles tossed with shrimp, Tabasco, garlic and lemon juice.~305 calories per serving.
Tabasco Roasted Cauliflower
Oven roasted cauliflower florets seasoned with olive oil, Tabasco and spices. ~85 calories per serving.
Smoky Tabasco Deviled Eggs
Hard boiled eggs stuffed with a creamy filling with Tabasco chipotle pepper sauce, mustard and paprika. ~100 calories per 2 eggs.
Tabasco Turkey Chili
Hearty chili with lean ground turkey, beans, tomatoes and Tabasco for heat. ~200 calories per bowl.
Spicy Tabasco Salad Dressing
A vinaigrette-style dressing using Tabasco, olive oil, lemon juice, mustard, garlic and herbs. ~45 calories per 2 Tbsp.
Get creative and add some hot sauce flavor to your healthy recipes with Tabasco sauce.
Is Tabasco Sauce Good for You?
Tabasco sauce can be part of a healthy diet when used in moderation, but it does have some potential downsides when consumed in large amounts.
Potential Benefits
- Very low in calories
- Provides capsaicin, which may boost metabolism and fat burning
- Contains antioxidants
- Increases satiety and fullness
- Adds lots of flavor without carbs or fat
Potential Downsides
- May cause stomach irritation, heartburn or nausea
- High sodium content
- Can irritate ulcers, IBS or GERD
- May cause dehydration and fluid loss
Overall, Tabasco and other hot sauces can be healthy additions to your diet when used in small amounts to add flavor and spice.
The Bottom Line
Tabasco sauce and other hot sauces made from peppers can absolutely be part of a healthy diet when used sparingly. Tabasco provides very few calories, making it a smart flavor boost for low-calorie dishes. The capsaicin in Tabasco and spicy foods may also provide metabolism-boosting effects. Just be mindful of sodium intake and potential digestive issues if large amounts are consumed.
