Ketchup is one of the most popular condiments in the United States and around the world. The tangy tomato-based sauce can be found in restaurants, fast food establishments, and homes across America. Ketchup is commonly used as a topping for fries, burgers, hot dogs, and other foods. While traditional ketchup has a tomato base, vinegar, and spices, most mass-produced ketchups also contain another key ingredient – high fructose corn syrup.
High fructose corn syrup (HFCS) is a sweetener made from corn that consists of glucose and fructose. It is an inexpensive sweetener that is widely used in processed foods and beverages in the United States. HFCS is sweeter and cheaper than regular sugar, which is why it became so popular as a food additive. However, there are some health concerns around high consumption of HFCS. The fructose component has been linked to increased risk factors for obesity, diabetes, and heart disease.
For these reasons, some consumers look to avoid ketchup and other products containing HFCS. The good news is that there are some readily available ketchup options that do not contain high fructose corn syrup. This article will explore some of the most common HFCS-free ketchup brands and products on the market.
Heinz Organic Tomato Ketchup
One of the most popular ketchup brands that offers an HFCS-free option is Heinz. Heinz Organic Tomato Ketchup is made with organic tomato paste and organic white vinegar. Instead of HFCS, it uses organic cane sugar to provide sweetness. The ketchup has 5g of sugar per serving, compared to 4g in regular Heinz ketchup.
Heinz Organic ketchup has a rich, thick texture and robust tomato flavor. It contains no artificial preservatives, flavors, or colors. The organic tomatoes are grown without pesticides. For consumers who want to buy from a well-known brand but avoid high fructose corn syrup, Heinz Organic ketchup is an excellent choice. It is available at most major grocery stores and online retailers.
Simply Heinz Tomato Ketchup
In addition to their organic ketchup, Heinz also offers Simply Heinz Tomato Ketchup as an HFCS-free choice. Like the organic version, Simply Heinz uses cane sugar instead of high fructose corn syrup. It also has 5g of sugar per serving.
The ingredients are tomato concentrate from ripe red tomatoes, vinegar, cane sugar, salt, onion powder, and natural spice and garlic powder. Simply Heinz has a classic thick and rich ketchup flavor that kids and adults love. The taste is very similar to regular Heinz ketchup.
The main advantage of Simply Heinz over regular Heinz ketchup is the lack of high fructose corn syrup. It offers the nostalgic Heinz taste without the controversial sweetener. Simply Heinz is affordable and can be found in major grocery stores nationwide.
Hunt’s Tomato Ketchup – No High Fructose Corn Syrup
Hunt’s is another well-known ketchup brand that offers a no-HFCS ketchup version. Hunt’s Tomato Ketchup – No High Fructose Corn Syrup is sweetened with cane sugar. It has 4g of sugar per serving, less than many other popular ketchups.
Key ingredients in Hunt’s no-HFCS ketchup include tomato concentrate made from vine-ripened tomatoes, vinegar, cane sugar, salt, onion powder, garlic powder, natural flavorings, and spices. The ketchup has a bold, zesty tomato taste that is lower in sweetness than regular Hunt’s ketchup.
Hunt’s no-HFCS ketchup is thick with a velvety texture. It works well for dipping fries, topping burgers and hot dogs, and any other way people like to use ketchup. This ketchup offers the flavor of the Hunt’s brand without high fructose corn syrup. It’s sold at major retailers like Walmart, Target, and Kroger.
Primal Kitchen Organic Ketchup
Primal Kitchen makes a line of organic, primal condiments, including ketchup. Primal Kitchen Organic Ketchup is sweetened with organic honey and maple syrup instead of high fructose corn syrup. It has 5g of sugar in a serving.
In addition to organic tomatoes, Primal Kitchen ketchup contains filtered water, organic honey, organic maple syrup, sea salt, organic onion, organic garlic, organic cloves, and organic cinnamon. The combination of flavors results in a ketchup that tastes robust and well balanced, not overly sweet.
Overall, Primal Kitchen Organic Ketchup has a floral, tangy flavor derived from high quality organic ingredients. The ketchup has a thinner texture than mainstream brands. As an organic, paleo-friendly ketchup without HFCS, Primal Kitchen is a smart choice for health-conscious consumers. It can be purchased online, in natural food stores, and select grocery retailers nationwide.
365 Everyday Value Organic Ketchup
365 Everyday Value is the Whole Foods Market brand of organic, affordable products. Their organic ketchup does not contain high fructose corn syrup or artificial ingredients. It is sweetened with organic cane sugar.
The ketchup is made from organic tomato paste, water, organic cane sugar, vinegar, sea salt, organic onion powder, and organic garlic powder. It has a relatively low sugar content at 3g per serving. The tomatoes are grown without synthetic pesticides or fertilizers.
Taste-wise, 365 organic ketchup has a pleasant sweet-tart tomato flavor. It pours easily and has a thinner texture compared to mass market ketchups. Overall, this is a solid organic ketchup option to consider for shoppers at Whole Foods or on Amazon. It’s very reasonably priced for an organic product.
Trader Joe’s Organic Ketchup
At Trader Joe’s markets, shoppers can pick up their own brand of organic ketchup. Trader Joe’s Organic Ketchup uses organic cane sugar instead of high fructose corn syrup for sweetening purposes.
The ketchup gets its tomato taste from organic tomato puree. Other ingredients include water, organic cane sugar, vinegar, sea salt, organic onion powder, organic garlic powder, and natural flavors. Each serving contains 3g of sugar.
Fans of Trader Joe’s will enjoy the flavor of their organic ketchup. It has a pleasant, mild tomato taste and medium-thick texture. The ketchup works nicely on burgers, fries, tots, and more. For those who prefer to avoid HFCS, this affordable TJ’s ketchup makes the cut.
Annie’s Naturals Organic Ketchup
Annie’s Homegrown is a trusted brand for organic, kid-friendly food products. Their organic ketchup has no high fructose corn syrup or artificial preservatives and colors. Instead of HFCS, Annie’s uses organic cane sugar to naturally sweeten the ketchup.
Organic tomato paste and organic vine-ripened tomatoes are used for the rich, tomato-forward flavor. It also contains ingredients like organic distilled white vinegar, sea salt, onion powder, garlic powder, and natural flavors. Annie’s Naturals Organic Ketchup has 4g of sugar per serving.
Beyond the lack of HFCS, parents love Annie’s Organic ketchup because it contains no synthetic colors or preservatives like potassium sorbate. Kids enjoy the mild, sweet taste. This ketchup is a little thinner compared to regular ketchup but pours nicely. Annie’s ketchup is available at many grocery stores and online retailers.
Westbrae Natural Organic Ketchup
Westbrae Natural makes a range of organic condiments and sauces. Their organic ketchup uses organic cane sugar and maple syrup to provide sweetness, instead of high fructose corn syrup.
The ingredients include organic tomato puree, organic cane sugar, organic maple syrup, white vinegar, sea salt, organic onion powder, organic garlic powder, and spice. Each serving has 4g of sugar.
Westbrae Natural Organic Ketchup has a distinctly sweet and tangy flavor profile. The maple syrup gives it a subtly earthy, almost molasses-like taste. The texture strikes a nice balance between thick and pourable. This ketchup works great with things like plant-based burgers and fries. It can be purchased at natural food markets like Sprouts and Whole Foods.
Muir Glen Organic Ketchup
Muir Glen grows and produces premium organic canned tomatoes and tomato products. Their organic ketchup gets its sweetness from cane sugar, not high fructose corn syrup.
The simple ingredient list contains organic tomato puree, organic cane sugar, vinegar, sea salt, organic onion powder, and organic garlic powder. Muir Glen Organic Ketchup has a relatively low sugar content at 3g per serving.
Taste-wise, this ketchup has a nice tart tomato flavor. The texture is on the thin side, closer to the consistency of tomato juice. For those who want an organic ketchup free of HFCS that isn’t too thick, Muir Glen is a great option. Find it at stores like Walmart, Target, and online.
Sir Kensington’s Organic Ketchup
Sir Kensington’s makes a gourmet line of ketchups, mustards, mayos, and hot sauces. Their Organic Ketchup contains no high fructose corn syrup – it uses organic cane sugar instead. The tomatoes are grown without the use of most synthetic pesticides and fertilizers.
In addition to organic tomatoes, the ingredients include filtered water, organic cane sugar, organic white vinegar, sea salt, organic onion, organic garlic, spices, and vegetable gum (guar gum and xanthan gum). Each serving has 3g of sugar.
Sir Kensington’s Organic Ketchup has a uniquely rich and tangy tomato flavor. The texture is thicker compared to most natural ketchups. This gives it a nice cling to foods like fries and burgers. Find this high quality organic ketchup at retailers like Whole Foods, Walmart, Kroger, Safeway, and Amazon.
Cascadian Farm Organic Tomato Ketchup
Cascadian Farm is a leading organic food brand owned by General Mills. Their USDA certified organic ketchup sweetens its ketchup with cane juice instead of high fructose corn syrup.
Organic ingredients include tomato paste, cane juice, vinegar, sea salt, onion powder, garlic powder, and spices. The tomatoes are grown without synthetic pesticides and artificial ingredients. Cascadian Farm Organic Ketchup has a relatively low 2g of sugar per serving.
This ketchup has a classic tomato-forward taste and a medium thickness. It’s ideal for those who grew up enjoying traditional ketchup flavors but want to avoid HFCS today. Cascadian Farm ketchup can be found at major stores across the country at a budget-friendly price.
Lakeview Organic Tomato Ketchup
Lakeview Organic is a brand of USDA certified organic products sold primarily at Aldi grocery stores. Their organic ketchup does not contain high fructose corn syrup, artificial preservatives, colors, or flavors. The ketchup is sweetened with organic cane sugar.
Tomato paste and tomato juice provide the rich tomato flavor. Other natural ingredients include vinegar, sea salt, onion, garlic, mustard seed, cinnamon, cloves, and pepper. Lakeview Organic ketchup has 4g of sugar per serving.
Overall, this ketchup from Aldi has nice tomato flavor and aroma. The consistency is a little thin compared to regular ketchup. But it pours smoothly from the bottle. At under $3 a bottle, this organic HFCS-free ketchup from Aldi offers great value.
Products to Avoid
When scanning ingredients lists, watch out for these typical ketchup brands that contain high fructose corn syrup:
- Heinz Tomato Ketchup
- Hunt’s Tomato Ketchup
- Hellmann’s Tomato Ketchup
- French’s Tomato Ketchup
- Great Value Tomato Ketchup
- America’s Choice Tomato Ketchup
Basically, most regular mass-market ketchup varieties contain HFCS as a primary sweetener. Some exceptions include the organic and “simply” versions detailed earlier in this article. Reading labels carefully helps identify HFCS-free choices.
DIY Recipes Without HFCS
For those who enjoy homemade food, ketchup can also be made from scratch without high fructose corn syrup. Some popular recipes include:
Simple Homemade Ketchup
- 1 (12 oz) can tomato paste
- 1/4 cup apple cider vinegar
- 2 tablespoons honey or maple syrup
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1/2 teaspoon sea salt
- Pinch of ground cloves
Healthy Homemade Ketchup
- 1 (6 oz) can tomato paste
- 1/4 cup water
- 3 tablespoons apple cider vinegar
- 1 tablespoon honey
- 1 teaspoon lemon juice
- 1/2 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 1/4 teaspoon sea salt
These homemade options use healthy ingredients like tomato paste, vinegar, spices, and minimal natural sweeteners like honey or maple syrup. The ketchup can be tweaked based on preferred thickness and sweetness preferences.
The Benefits of Avoiding High Fructose Corn Syrup
There are several potential health advantages associated with avoiding high fructose corn syrup:
- May lower risk of obesity – Fructose consumption from HFCS has been linked to weight gain and obesity.
- May help regulate blood sugar – Studies associate HFCS intake with poorer blood sugar control.
- May lower heart disease risk – Excess fructose can increase LDL cholesterol, triglycerides, and other risk factors for heart disease.
- Avoid GMOs – Most high fructose corn syrup comes from genetically modified corn.
- Better nutrition – Products without HFCS often have fewer additives and more natural ingredients.
While small amounts of HFCS in ketchup and other condiments are fine for most healthy people, reducing intake of added sugars is beneficial. Opting for ketchup without HFCS is a simple way to improve diet quality.
Conclusion
High fructose corn syrup is commonly found in mass-produced ketchup varieties. But there are now plenty of readily available HFCS-free options, from trusted brands like Heinz, Hunt’s, Annie’s, 365, and Trader Joe’s. Natural food stores also offer excellent organic ketchup selections without this controversial sweetener.
Consumers have more choice than ever when it comes to buying ketchup free of high fructose corn syrup. Reading ingredient lists helps identify the best options. With so many quality no-HFCS ketchups on shelves today, people can enjoy this classic condiment without the additives.
