Ketchup: how many calories?

Where do the calories come from?

• Protein 5%
• Carbs 94%
• Fat 1%

Each macro's grams are multiplied by its own calorie value: 4 for protein and carbohydrate, 9 for fat. Fibre sits inside the carbohydrate figure and alcohol is not in the list at all, which is why the three shares add up to exactly one hundred.

What do these numbers mean on the plate?

Ketchup carries 1.0 calories per gram: 100 calories come to 99 grams. This is the typical range of cooked home food — as the portion grows the calories grow with it, and both move at the same pace.

A typical portion is 20 g. Because tables are written per 100 grams, counting the portion as 100 grams too is a common mistake; for Ketchup that means overstating the calories by 400%.

In calories, one portion (20 g · 20 kcal) comes to: 20 g Shrimp — cooked. Shrimp — cooked page

One portion every day adds up to 7,373 calories a year — roughly a 1.0 kg difference. This is a linear estimate and an upper bound: as weight changes, daily needs change with it. Build your own timeline

For oils the calories per gram are almost constant; the only thing that changes is how full the spoon is. And part of what goes into the pan stays in the food.

Household measure equivalents

A household measure measures volume and a scale measures weight; what links the two is the food's bulk density, and the table goes that way round. The same cup holds 10-20% more once the contents are packed down or chopped finer. Convert your own measure

How much of the daily reference intake?

The reference values are the figures EU Regulation 1169/2011 gives for an average adult — the %RI column on labels rests on the same numbers. They are not a personal target; the fibre row is not in the regulation, the 25 grams there is EFSA's adequate intake for adults. Work out your own calorie needs

Where does it sit within its group?

It is number 2 of the 10 foods in the Oils, sauces and sweeteners group by calories per 100 grams. The group averages 490 kcal; Ketchup is 79% below that average.

Lighter options at the same 20 grams

The “good swap” mark only appears when an option lowers the calories without also lowering protein and fibre per 100 calories. Unmarked rows save calories but give up nutrient density. Try it with your own portion

How long does it take to burn one portion (20 g)?

• Walking — brisk (5.6 km/h)5 min
• Running — 8 km/h (7:30 min/km)2 min
• Cycling — 16-19 km/h3 min

The maths assumes 70 kg and is NET rather than gross: the resting calories that would burn without any exercise are not counted, because they do not pay for this portion. The heavier you are, the shorter the times. Calculate with your own weight

Foods with similar calories

• Shrimp — cooked100 g · 99 kcal
• Banana100 g · 89 kcal
• Potato — boiled100 g · 87 kcal
• Lentils — cooked100 g · 116 kcal
• Tuna — in water100 g · 116 kcal
• Red wine — dry100 g · 85 kcal

Which claims could its label carry?

EU Regulation 1924/2006 ties every label claim to a numeric threshold. Ketchup meets 1 of them:

• Fat-free100 g → 0.1 g fat · threshold: at most 0.5 g

The values here are averages; on a real label the thresholds are applied to the product's OWN analysis. The list estimates which claim could be printed and guarantees none of them. For drinks, the calorie and fat thresholds run per 100 millilitres and are lower. Interpret your own label