When you follow the ketogenic diet, you have to keep an eye on every nutrition label you come across to ensure you are staying within the proper restrictions. While your primary focus may be on your larger meals, snacks, and beverages, it is crucial that you do not ignore the nutrition label on condiments. While it may feel like you eat barely any of a condiment when you do indulge, some tend to be higher in calories and carbohydrates than you would otherwise think. For example, is relish too high in carbohydrates?
Relish is keto-friendly. There is an average of two grams of carbohydrates per serving, although many relishes have no carbs at all. Try to find a relish with the fewest ingredients and minimal to no sugar to stay within the “clean keto” restrictions, such as Bubbies Dill Relish. The best keto alternative to relish is Mateo’s Gourmet Salsa Verde.
Let’s take a look at how healthy relish is, what the nutritional facts are, and what you can replace it with, if need be.
Contents
Is Relish Healthy?
Many condiments do contain additives or high sugar content, but they also have some hidden nutrients that most of us do not stop to consider. Tomato sauce is an excellent example of this because it is packed full of lycopene, which is a powerful antioxidant. Relish is the same, but is very brand dependent. Some relishes contain lots of sugar and some additives, while other manufacturers choose only to use natural ingredients and minimal sugars.
Since there are so many relish varieties on the market, it can be hard to find a healthy brand. Despite this, a standard bottle of any relish usually contains a generous amount of vitamin K. This vitamin is needed for normal blood clotting, blood calcium regulation, and bone health. The body uses vitamin K to produce prothrombin, which is a protein that plays an essential role in blood clotting and bone metabolism.
Common Uses of Relish
Relish is a versatile condiment, but it is mainly used to enhance certain dishes because of its strong flavor. Relish is a simple and effective way of spicing up many foods, including something as basic as a healthy sandwich. Not much is needed to accomplish this, and relish does not add cholesterol or saturated fat to meals.
Another positive is that relish can complement both meat and vegetarian dishes; even salads can get a flavor boost from a bit of relish! Pork is the meat of choice to add relish to, whether it be sweet, sour or spicy.
Another common use for relish is as a dip for all occasions. Whether it be a family barbecue or a fish supper, this versatile condiment can make many meals more appetizing and delicious!
Is Relish High FODMAP?
If you follow the FODMAP diet, it doesn’t mean that you should miss out on rich, flavorful dishes. However, you do need to keep a close eye on the ingredients of everything you eat, especially if you have IBS.
Again, whether relish is high FODMAP depends on the brands and how they manufacture their product. Onions and garlic should be avoided while following the FODMAP diet, but cucumbers and gherkins are okay. Sugars such as fructose need to be considered as well. While not all sugars trigger IBS, some can aggravate the symptoms of this debilitating condition. So it is best to try and find a relish that does not contain fructose and other forms of sugar that are considered high FODMAP.
Is Relish Gluten-Free?
With cases of celiac disease on the rise, it is vital for those who have been diagnosed to not eat any gluten whatsoever. Celiacs are allergic to gluten, which is a protein found in wheat, rye, and barley. This disease is different from wheat intolerance, but sufferers of both should avoid gluten and gluten-containing products. The total avoidance of gluten is the only treatment that works for celiac sufferers. Because many products have hidden sources of gluten in them, it is best to stick to products that are labeled as gluten-free.
Fortunately, gluten-free foods have come a long way and are no longer tasteless and bland. Since the main relish ingredients are cucumbers, vinegar, and spices, most brands of relish are gluten-free and can even add flavor to popular gluten-free dishes.
Relish Nutrition Facts
Bubbies Kosher Dill Relish
This relish is made without any sugars or preservatives and is a great addition to many meals!
Here is some important nutrition information to note (per serving):
- Calories: 0
- Total fat: 0g
- Total carbohydrate: 0g
- Total sugars: 0g
- Protein: 0g
These are the ingredients in the Bubbies Kosher Dill Relish:
- Cucumbers
- Water
- Salt
- Garlic
- Dill
- Spices
- Mustard seed
- Calcium chloride
365 by Whole Foods Market Organic Dill Relish
Here is some important nutrition information to note (per serving):
- Calories: 0
- Total fat: 0g
- Total carbohydrate: 0g
- Total sugars: 0g
- Protein: 0g
These are the ingredients in the 365 by Whole Foods Market Organic Dill Relish:
- Organic cured cucumbers
- Organic vinegar
- Water
- Salt
- Calcium chloride
- Organic mustard seed
- Organic dehydrated onions
- Organic dehydrated red bell peppers
- Xanthan gum
- Organic celery seed
- Organic turmeric (for color)
- Natural flavors
Heinz Sweet Relish
Here is some important nutrition information to note (per serving):
- Calories: 10
- Total fat: 0g
- Total carbohydrate: 3g
- Total sugars: 3g
- Protein: 0g
These are the ingredients in the Heinz Sweet Relish:
- Cucumbers
- High fructose corn syrup
- Cabbage
- Distilled white vinegar
- Salt
- Potassium sorbate and sodium benzoate (as preservatives)
- Guar gum
- Aluminum sulfate
- Xanthan gum
- Dried red bell peppers
- Polysorbate 80
- Natural and artificial flavors (including celery)
- Yellow 5
- Blue 1
Vlasic Homestyle Sweet Relish
Here is some important nutrition information to note (per serving):
- Calories: 0
- Total fat: 0g
- Total carbohydrate: 0g
- Total sugars: 0g
- Protein: 0g
These are the ingredients in the Vlasic Homestyle Sweet Relish:
- Cucumbers
- Water
- Distilled vinegar
- Salt
- Xanthan gum
- Guar gum
- Calcium chloride
- Spice
- Sodium benzoate (preservative)
- Alum
- Sucralose
- Dehydrated red pepper
- Natural flavor
- Polysorbate 80
- Yellow 5
- Blue 1
Kroger Sweet Pickle Relish
Here is some important nutrition information to note (per serving):
- Calories: 20
- Total fat: 0g
- Total carbohydrate: 4g
- Total sugars: 4g
- Protein: 0g
These are the ingredients in the Kroger Sweet Pickle Relish:
- Cucumbers
- Sugar
- Water
- Vinegar
- Contains less than 2% of: salt, lactic acid, spices (contains mustard and celery), calcium chloride, xanthan gum, sodium benzoate (preservative), potassium sorbate (preservative), dehydrated red bell peppers, alum, turmeric extract (color), natural flavors
Healthy Keto Alternatives to Relish
Mateo’s Gourmet Salsa Verde
Try this tasty salsa made with all natural ingredients!
Here is some important nutrition information to note (per serving):
- Calories: 10
- Total fat: 0g
- Total carbohydrate: 2g
- Total sugars: 1g
- Protein: 0g
These are the ingredients in the Mateo’s Gourmet Salsa Verde:
- Tomatoes (green tomatillos, water, salt, citric acid)
- Water
- Onions
- Jalapeno peppers
- Green onions
- Cilantro
- Serrano peppers
- Spices
- Salt
- Dehydrated garlic
Vlasic Stackers Zesty Dill Pickles
If you cannot have your relish, chop up these tasty pickles instead!
Here is some important nutrition information to note (per serving):
- Calories: 0
- Total fat: 0g
- Total carbohydrate: 1g
- Total sugars: 0g
- Protein: 0g
These are the ingredients in the Vlasic Stackers Zesty Dill Pickles:
- Cucumbers
- Water
- Distilled vinegar
- Salt
- Calcium chloride
- Dehydrated garlic
- Sodium benzoate (preservative)
- Dehydrated red pepper
- Polysorbate 80
- Natural flavors
- Spice
- Yellow 5
Pickerfresh Kosher Dill Wholes
These kosher pickles use only simple ingredients and no artificial colors or preservatives.
Here is some important nutrition information to note (per serving):
- Calories: 5
- Total fat: 0g
- Total carbohydrate: 1g
- Total sugars: 0g
- Protein: 0.5g
These are the ingredients in the Pickerfresh Kosher Dill Wholes:
- Cucumber
- Water
- Vinegar
- Salt
- Calcium chloride
- Dill
- Garlic
- Red pepper
- Flavorings
Green Garden Organic Freeze Dried Dill
This product is both non-GMO and organic!
Here is some important nutrition information to note (per serving):
- Calories: 0
- Total fat: 0g
- Total carbohydrate: 0g
- Total sugars: 0g
- Protein: 0g
These are the ingredients in the Green Garden Organic Freeze Dried Dill:
- Freeze-dried dill
Litehouse Freeze-Dried Dill
Blend this dill into Greek yogurt to create a delicious dip!
Here is some important nutrition information to note (per serving):
- Calories: 0
- Total fat: 0g
- Total carbohydrate: 0g
- Total sugars: 0g
- Protein: 0g
These are the ingredients in the Litehouse Freeze-Dried Dill:
- Freeze-dried dill weed
Final Thoughts
If you are a relish lover and on the ketogenic diet, you are in luck! Relish can be a great addition to more than just sandwiches and hot dogs, and it is rich in vitamin K. Try your best to find relishes that have little to no added sugar, and finding one with zero calories is a bonus! Because of the low amount of calories and carbohydrates per serving, relish is also an ideal condiment to be used by anyone trying to lose weight. Many other condiments are very high in calories, fat, and sugars.
While relish has its benefits, if you want to replace it with something else, you do have options. Chopped dill pickles and freeze-dried dill weed can be added to many dishes that you would otherwise use relish for!
Related Questions
Does Relish Contain Sugar?
Certain relishes do contain sugar, while others may use other substances such as high fructose corn syrup to sweeten the relish. Other relishes, especially dill relishes, do not necessarily contain any sweeteners.
Does Relish Need To Be Refrigerated?
Relish does need to be refrigerated long-term, but it can last outside of the fridge for a few days at a time.
Can Relish Be Frozen?
You can freeze relish for up to four months in a jar or freezable containers.
Is Relish The Healthiest Condiment?
While relish is generally healthy, mustard is considered the healthiest condiment. This is because many brands have zero calories, zero grams of sugar, and minimal ingredients.