Ketchup is a ubiquitous condiment found on the tabletops of most households. It is popular among kids and adults alike. In India, ketchup is paired with burgers, sandwiches, fries, samosa and bread pakoras. It fits perfectly with everything, traditional or otherwise.
What is Ketchup?
Ketchup is a sweet and tangy condiment. It’s made from pureed tomatoes and seasonings like garlic, onion, and allspice. The unmodified term ("ketchup") now typically refers to tomato ketchup although original recipes used white eggs, mushrooms, oysters, grapes, mussels, or walnuts, among other ingredients.
Ketchup is synonymous with tomatoes. But did you know there was a time when there used to be no tomatoes in ketchup? That's because, for a long time, people were suspicious of tomatoes as a poisonous fruit. The prototype of tomato ketchup was a fermented fish sauce from China. The precursor to tomato were ingredients like mushroom, fish, oysters and nuts -- all of whom shared the fifth taste of umami.
It's among the most consumed condiments in the world. It is said that a year, an average person consumes three bottles of ketchup in a year.
Ketchup is low in calories, carbs, protein and fat. Still, the condiment does contain moderate amounts of sugar and salt as these are two of its main ingredients.
While processed, ketchup could also be more nutritious than consuming raw tomatoes. Stunned? Let's find out more about tomatoes.
Ketchup nutrition
The following nutrition information is for 100g of Ketchup-
| Nutrient | Measure |
| Calories | 112 |
| Protein | 1.3g |
| Total Fat | 0.2g |
| Sodium | 907mg |
| Potassium | 315mg |
| Total Carbohydrate | 26g |
| Vitamin C | 6% |
| Vitamin B6 | 10% |
| Magnesium | 3% |
| Calcium | 1% |
| Iron | 2% |
Health benefits of ketchup
Ketchup is the most widely-consumed condiment for snacks in homes and restaurants. The main ingredient in ketchup is tomato, a fruit known to be rich in lycopene, phenolics, flavonoids and moderate amounts of ascorbic acid. The nutritive value of tomatoes is amplified when it's mixed with other ingredients like garlic, onion, vinegar and spices.
The condiment is also a good source of vitamin K, potassium and manganese. However, since we consume small amounts of ketchup, the health benefits may not be tangible.
Tomatoes also contain glycoalkaloids called named tomatine which help battle cancer, cardiovascular diseases and premature ageing.
The most important nutrient that ketchup provides is lycopene, a cancer-fighting compound that is more bioavailable in cooked tomato products than the raw fruit. Following are some of the health benefits of tomato ketchup.
- Reduced risk of prostate cancer
- Reduced risk of heart diseases
- Act as an antioxidant
- Support your brain
- Fight reproductive disorders
- Reduces inflammation
- Can fight reproductive disorders
Good for heart health: Ketchup contains high lycopene content, which reduces risk of heart disease and myocardial infarction. Lycopene also fights cholesterol and plaque in the arteries. Tomato ketchup also contains heart-healthy ingredients like garlic and onion, which contain allicin. It promotes heart health by lowering blood pressure, relaxing blood vessels and preventing inflammation. However, ketchup may be high in sodium, which can have the opposite effect on heart health.
Fights cancer: Lycopene prevents not only cancer but also its spread. Consumption of tomatoes and tomato products like sauce is associated with reduced incidence of prostate, breast, endometrial, lung and stomach cancer. Tomatoes also contain ascorbic acid and alpha-tocopherol that reduce cancer-causing oxidative stress in the body.
Improves eye health: Lutein content in tomato sauce is very good for the eyes as it reduces age-related macular degeneration or vision loss.
References:
1. Hazewindus, M., Haenen, G. R., Weseler, A. R., & Bast, A. (2014). Protection against chemotaxis in the anti-inflammatory effect of bioactives from tomato ketchup. PloS one, 9(12), e114387. https://doi.org/10.1371/journal.pone.0114387
2. US Department of Agriculture
3. Valderas-Martinez, P., Chiva-Blanch, G., Casas, R., Arranz, S., Martínez-Huélamo, M., Urpi-Sarda, M., Torrado, X., Corella, D., Lamuela-Raventós, R. M., & Estruch, R. (2016). Tomato Sauce Enriched with Olive Oil Exerts Greater Effects on Cardiovascular Disease Risk Factors than Raw Tomato and Tomato Sauce: A Randomized Trial. Nutrients, 8(3), 170. https://doi.org/10.3390/nu8030170
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