When it comes to eating healthier, the small swaps often make the biggest difference, especially in condiments. While they may seem like minor ingredients, ketchup, mayo, BBQ sauce, mustard, and ranch dressing can sneak in added sugars, artificial flavors, and inflammatory oils. Fortunately, there are clean, wholesome alternatives that keep the flavor but ditch the questionable ingredients. Here's a closer look at five healthy condiment swaps that are better for you and why.

For a full shopping list of over 30 healthy condiment picks with clean ingredients, check out the complete shopping list here.

Heinz Ketchup is a household staple, but its ingredient list includes high fructose corn syrup and corn syrup—two highly processed sweeteners that offer no nutritional value and are linked to inflammation and metabolic issues. Tessemae’s Organic Ketchup, on the other hand, is made with organic tomato concentrate, organic vinegar, organic spices, and no refined sugars or additives. The sweetening comes from organic dates, a whole food source of sweetness that’s rich in fiber and minerals. This swap eliminates unnecessary additives while preserving that tangy, classic ketchup flavor. Choosing a cleaner ketchup means enjoying your favorite meals without compromising on ingredient quality.

Kraft Real Mayonnaise uses soybean oil as its base, which is highly processed and often genetically modified, with potential links to inflammation. Chosen Foods Classic Mayo is made with 100% avocado oil—a heart-healthy fat rich in monounsaturated fatty acids and antioxidants. It also uses cage-free eggs and does not contain added sugars, preservatives, or artificial flavors. This clean ingredient profile makes it a much healthier choice for sandwiches, dressings, and dips. It's a creamy upgrade that aligns with whole-food eating without sacrificing taste.

Sweet Baby Ray’s BBQ Sauce is known for its bold flavor—but it's also loaded with high fructose corn syrup, molasses, and caramel color. Good Food for Good’s Classic Organic BBQ Sauce is sweetened naturally with organic dates and contains only organic, whole-food ingredients like tomato paste, apple cider vinegar, garlic, and spices. It avoids refined sugar and artificial preservatives while still delivering a smoky, tangy taste. Plus, the brand donates a meal for every purchase, so it’s good for you and the planet. This swap is ideal for health-conscious BBQ lovers looking to keep their sauces simple and nourishing.

Heinz Yellow Mustard includes “natural flavor,” citric acid, and preservatives like potassium sorbate. Sir Kensington's Yellow Mustard is made with only mustard seed, organic vinegar, organic turmeric, sea salt, organic paprika, and a touch of fair-trade organic cane sugar. The clean, minimal ingredient list ensures you’re getting a condiment free from unnecessary additives and flavor enhancers. With its tangy taste and vibrant color from turmeric, this mustard offers anti-inflammatory benefits along with flavor. It’s a small switch with a big clean-label impact.

Hidden Valley Ranch contains inflammatory seed oils (like soybean oil), artificial flavors, and added sugar. Primal Kitchen Ranch skips the dairy and is made with avocado oil, organic egg yolks, organic vinegar, garlic, onion, and a blend of organic herbs. It’s also free of gluten, sugar, and synthetic ingredients. This ranch is creamy, herbaceous, and ideal for everything from salads to dipping veggies. You’ll still get the classic ranch flavor without compromising on clean eating principles.

Healthy eating starts with smarter choices—and condiments are a great place to begin. By opting for products made with real, whole-food ingredients, you can enjoy your favorite flavors without the added junk. Trash Panda makes it easy to discover which brands use clean ingredients and which ones to avoid. Whether you're shopping for ketchup or ranch, our app helps you make informed decisions that align with your health goals.

Download the Trash Panda app today and start swapping smarter. Your pantry and your body will thank you.