Ketchup: HeinzThis is your standard tomato ketchup, and it’s pretty typical for the category. It’s mostly sugar and tomato paste with no real protein, fibre, or healthy fats. Ketchup is meant for taste, not nutrition, so treat it as an occasional add-on, not a core food. ✅ No fat or cholesterol: Good if you’re watching your fat intake, but not a big plus as other nutrients are lacking. ✅ Familiar flavour: Works as a dip for kids and adults, and can help picky eaters try new foods. Benefit is more about taste than health. ❌ High in sugar: With 29g carbs (mostly from sugar) per serving, that’s about 7 teaspoons. This will spike blood sugar, especially if kids go overboard with it. ❌ Low tomato content: Only 20% tomato paste, rest is water and sugar. Don’t expect any meaningful vitamin or antioxidant content here. ❌ No real nutrition: No fibre, almost no protein, and no healthy fats. This won’t keep you full or offer any health boost. Verdict: It’s fine as a side, but use it sparingly—don’t let ketchup be the main source of veggies in your meal. If you want a better option, look for brands with at least 40% tomato content and less sugar (try Veeba Truly Tomato or Maggi Rich Tomato). Got questions on ketchup or how to pair it healthier?