Nutrition for Ketchup

Calories, Protein, Vitamins and More

image of ketchup source

Ketchup Nutrition Summary

One cup of ketchup (240 grams or 0.5 lb) contains 242 calories and 2.5 grams of protein. Ketchup consist of 69% water, 27% carbohydrates, 1% protein, and less than 1% of fat.

Ketchup is an excellent source of many nutrients, including potassium, riboflavin and Vitamin B6. It also contains significant amounts of Vitamin A, Vitamin C, calcium, magnesium, niacin, manganese and copper.

In one cup of ketchup:

  • Calories: 242
  • Protein: 2.5 g
  • Sugar: 51 g
  • Dietary fiber: 0.7 g
  • Fat: 0.2 g
  • Sodium: 2176.8 mg
There is no significant amounts of saturated fat or cholesterol in ketchup.

See the Ketchup Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Catsup.

Calories in Ketchup

Ketchup has 242 calories per cup or 101 calories for every 100 grams. Most of its calories are from carbohydrates.

96 percent of calories in ketchup are from carbohydrates and 4% of calories are from protein.

Calories from Carbs

The majority, or 96% of the calories in ketchup are from carbohydrates. The carbs in ketchup are mostly in the form of dietary fiber and sugar (1% and 99%). 1 cup of ketchup has 3% of daily values or 0.7 grams of dietary fiber.

  • Dietary fiber: 0.7 g
  • Sugar: 51 g
There is no significant amounts of starch in ketchup.

Calories from Fat

Ketchup does not contain a significant amount of calories from fat (less than 1%). Ketchup is very low in total fat, with 0.2 grams per cup. It also is cholestrol free. Most of the fat in ketchup are healthier unsaturated fats:

  • Total fat: 0.2 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholestrol, saturated fat or monounsaturated fat in ketchup.

Calories Similar to Ketchup

Some other vegetables with similar calories to ketchup by weight:

Protein in Ketchup

One cup of ketchup has 2.5 grams of protein or about 5% of daily recommended intake. Ketchup is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 2.5 g
  • Threonine: 0.05 g
  • Isoleucine: 0.03 g
  • Leucine: 0.05 g
  • Lysine: 0.06 g
  • Phenylalanine: 0.05 g
  • Valine: 0.03 g
  • Histidine: 0.03 g
There is no significant amounts of tryptophan or methionine in ketchup.

Protein Similar to Ketchup

Some other vegetables with similar amounts of protein to ketchup by weight:

Vitamins and Minerals in Ketchup

An good source of many nutrients, ketchup contains abundant amounts of potassium, riboflavin and Vitamin B6. In fact, a single cup of ketchup contains 36% of recommended daily values or 0.4 mg of riboflavin. Also an excellent source of potassium, a single cup of ketchup contains 29% of recommended daily values or 674.4 mg of potassium.

Vitamins in ketchup (1 cup):
  • Vitamin a: 62.4 ug
  • Riboflavin: 0.4 mg
  • Niacin: 3.4 mg
  • Vitamin b6: 0.4 mg
  • Vitamin c: 9.8 mg
  • Vitamin e: 3.5 mg
  • Folate: 21.6 ug
  • Vitamin k: 7.2 ug
Minerals in ketchup (1 cup):
  • Calcium: 36 mg
  • Potassium: 674.4 mg
  • Iron: 0.8 mg
  • Magnesium: 31.2 mg
  • Zinc: 0.4 mg
  • Selenium: 1.7 ug
  • Phosphorus: 62.4 mg
  • Copper: 0.2 mg
  • Manganese: 0.2 mg
  • Choline: 30 mg
There is no significant amounts of thiamin, pantothenic acid or vitamin b12 in ketchup.

Similar to Ketchup for Riboflavin (Vit B2)

Here are some other vegetables with similarly abundant amounts of riboflavin (Vit B2) to ketchup:

Flavonoids and Carotenoids in Ketchup [3]

Ketchup contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene, lycopene and lutein + zeaxanthin and flavonoids quercetin. In one cup of ketchup:

  • beta-carotene: 758 ug
  • lycopene: 28949 ug
  • lutein + zeaxanthin: 386 ug
  • Quercetin: 2.06 mg

Ketchup Nutrition Chart


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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Ketchup in Cooking

Ketchup is in the top 10% of most popular ingredients for recipes. Ketchup can be consumed raw. Most recipes call for one or two cups of ketchup.

Friends and Relatives of Ketchup

Foods commonly cooked with ketchup:

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