Ketchup is one of the most popular condiments in the United States and around the world. The thick, tomato-based sauce is commonly used on foods like french fries, burgers, hot dogs, eggs, and more. Most mass-market ketchup brands contain high fructose corn syrup as a main ingredient. However, there are some ketchup options available without corn syrup for those wishing to avoid it.
What is corn syrup and why is it added to ketchup?
Corn syrup is a sweetener made from corn starch. It comes in a few varieties, with high fructose corn syrup (HFCS) being the most common type used in processed foods and condiments. HFCS is made by processing corn starch to yield glucose syrup which then undergoes enzymatic processing to convert some of its glucose into fructose. The resulting syrup is very sweet, about 1.5 times sweeter than regular sugar.
HFCS extends shelf life, enhances flavor, and lowers production costs compared to using pure cane sugar. This makes it an appealing ingredient for food manufacturers. HFCS comprises the third highest calorie source in the American diet behind sugar and fat. It’s frequently added to snacks, cereal, yogurt, soda, and condiments like ketchup.
Health concerns over corn syrup
In recent years, there has been growing health concerns over the widespread use of HFCS as a sweetener. HFCS provides empty calories and extra sugar without any nutritional benefits. Over-consumption has been linked to obesity, diabetes, heart disease, and fatty liver disease.
While small amounts of HFCS are likely fine for most people, many aim to cut back on intake of added sugars and sweeteners like corn syrup. Those with diet-related health conditions like diabetes and obesity may need to monitor and restrict corn syrup consumption.
Given these concerns, demand has grown for corn syrup-free food options, including ketchup.
Popular ketchup brands containing corn syrup
Many major ketchup brands use high fructose corn syrup as a primary ingredient. Here are some of the most popular ketchup products containing corn syrup:
Heinz Ketchup
Heinz is the dominant ketchup brand in the U.S., controlling about 60% of the market. Their standard tomato ketchup recipe lists high fructose corn syrup as the second ingredient after tomatoes. A single serving (1 tablespoon) contains around 4 grams of sugar.
Hunt’s Ketchup
Hunt’s is another top selling mass-market ketchup. Like Heinz, high fructose corn syrup is the second ingredient on the ingredients list. Each serving provides 4 grams of sugar.
Great Value Ketchup
Walmart’s store brand Great Value ketchup also relies on HFCS as a main ingredient. It’s listed after tomatoes and ahead of vinegar.
French’s Ketchup
French’s ketchup contains both regular corn syrup and high fructose corn syrup. Together they make up the third and fourth ingredients after tomato concentrate and vinegar.
| Ketchup Brand | Corn Syrup Status |
|---|---|
| Heinz | Contains HFCS |
| Hunt’s | Contains HFCS |
| Great Value | Contains HFCS |
| French’s | Contains corn syrup and HFCS |
Ketchup brands without corn syrup
Luckily, there are some readily available ketchup options that leave out high fructose corn syrup and other corn syrups. Here are some of the major brands offering corn syrup-free ketchups:
Heinz Organic Ketchup
While standard Heinz ketchup contains HFCS, Heinz’s organic ketchup does not. It’s sweetened primarily with organic cane sugar. The ingredients are tomatoes, cane sugar, vinegar, onion powder, salt, and spices. It has 5 grams of sugar per serving.
Hunt’s Organic Ketchup
Like Heinz, Hunt’s also has an organic ketchup variety sweetened with cane sugar instead of corn syrup. The organic ketchup contains just tomatoes, vinegar, cane sugar, salt, onion powder, and spices.
Sir Kensington’s Ketchup
Sir Kensington’s makes a premium ketchup using non-GMO tomatoes sweetened with cane sugar. It contains only tomatoes, cane sugar, vinegar, sea salt, garlic, onions, spices, and lemon juice concentrate.
Trader Joe’s Organic Ketchup
Trader Joe’s house brand organic ketchup uses organic cane sugar rather than corn syrup. Tomatoes, vinegar, cane sugar, onion, salt, garlic, cloves, and cinnamon make up the simple ingredients list.
Whole Foods 365 Organic Ketchup
Whole Foods’ 365 brand organic ketchup is another option made without corn syrup. It’s sweetened using organic cane sugar.
Primal Kitchen Organic Ketchup
Primal Kitchen’s organic ketchup relies on organic tomato paste as the first ingredient ahead of water and vinegar. Organic cane sugar provides sweetness without corn syrup.
Organicville Organic Ketchup
Organicville organic ketchup uses organic cane sugar to provide sweetness without corn syrup or artificial ingredients.
Muir Glen Organic Ketchup
Muir Glen’s certified organic ketchup uses organic cane sugar instead of corn syrup for its sweet flavor.
| Ketchup Brand | Corn Syrup Status |
|---|---|
| Heinz Organic | No corn syrup |
| Hunt’s Organic | No corn syrup |
| Sir Kensington’s | No corn syrup |
| Trader Joe’s Organic | No corn syrup |
| Whole Foods 365 Organic | No corn syrup |
| Primal Kitchen Organic | No corn syrup |
| Organicville Organic | No corn syrup |
| Muir Glen Organic | No corn syrup |
Other small batch and artisanal ketchups without corn syrup
There are many other small companies and artisanal ketchup makers offering corn syrup-free varieties sweetened with cane sugar or other natural sweeteners. These are often available at specialty grocers, farmers markets, and online. Some examples include:
– Momofuku Ketchup
– Portland Ketchup Company
– O Organics Ketchup
– Annie’s Naturals Organic Ketchup
– Red Duck Ketchup
– Trufflin Sriracha Ketchup
– Blues Hog Smokey Ketchup
What to look for when buying corn syrup-free ketchup
When shopping for a ketchup without corn syrup, read the ingredients label closely. Look for these signs of a corn syrup-free recipe:
Cane sugar on the label
Cane sugar, organic cane sugar, evaporated cane juice, or organic evaporated cane juice are typically used to provide sweetness in place of corn syrup. These are clear indicators a ketchup is corn syrup-free.
No corn syrup, no HFCS
Scan the ingredients for “corn syrup”, “high fructose corn syrup”, or anything similar. Avoid any ketchup that lists these terms.
Short ingredients list
Traditional ketchups have very few ingredients – mainly tomatoes, vinegar, sugar, spices, and salt. Be wary of extra fillers and preservatives.
Organic and non-GMO claims
Ketchups labeled organic, non-GMO, or natural are less likely to contain artificial corn syrup sweeteners. Focus on these varieties.
Specialty, artisanal, or locally-made
Small batch and locally produced ketchups sold at farmer’s markets or specialty shops emphasize real, quality ingredients. These tend to skip the corn syrup.
How to make your own corn syrup-free ketchup
For the purest ingredients, ketchup can be easily made at home without corn syrup:
Ingredients
– Tomatoes – Use ripe, flavorful tomatoes when in season, or canned crushed tomatoes or tomato puree otherwise
– Vinegar – White, apple cider, or red wine vinegar provide acidic tang
– Sugar or sweetener – Cane sugar, honey, maple syrup, or other natural sweetener
– Spices and seasonings – Onion, garlic, ginger, cinnamon, allspice, clove, etc
– Salt
Recipe
1. Blend tomatoes to desired consistency
2. Add vinegar, sugar, spices, and salt to taste
3. Simmer saucepan for 30-60 mins until thickened
4. Adjust seasonings as needed
5. Allow to cool and transfer to container
6. Refrigerate for up to one month
Tips
– Roast tomatoes and spices for deeper flavor
– Simmer in a slow cooker on low for hassle-free sauce
– Use an immersion blender for smooth texture
– Store in jars or reusable squeeze bottles for easy use
– Customize with your favorite spices and flavors
Homemade allows full control over ingredients for a tasty corn syrup-free condiment.
Nutrition facts: corn syrup vs. no corn syrup ketchup
Corn syrup-free ketchups not only avoid controversial sweeteners, but are often more nutritious as well.
Here’s a nutrition comparison of Heinz original ketchup (contains corn syrup) and Heinz organic ketchup (no corn syrup):
| Nutrient | Heinz Original (with corn syrup) | Heinz Organic (no corn syrup) |
|---|---|---|
| Calories | 20 | 15 |
| Total Fat | 0g | 0g |
| Sodium | 160mg | 140mg |
| Total Carbs | 4g | 4g |
| Sugars | 4g | 3g |
| Protein | 0g | 1g |
Key differences:
– Original contains 20 calories per serving vs. 15 in organic
– Original has 160mg sodium vs. 140mg in organic
– Original has 4g total sugars while organic has 3g per serving
– Organic provides 1g of protein per serving
So corn syrup-free ketchup is modestly lower in calories, sodium, and sugar. The inclusion of organic tomatoes also bumps up protein.
The bottom line
Ketchup free of high fructose corn syrup and artificial sweeteners provides a fresher, lighter tasting condiment without health concerns over added sugars. Thankfully, there are now plenty of delicious options to satisfy ketchup cravings without corn syrup. Look for bottles clearly labeled organic, non-GMO, and made with cane sugar or tomato concentrate instead of corn syrup. Or better yet, whip up a quick homemade batch for total control over the ingredients.
