What’s Really in Your Ketchup? Hidden Ingredients and a Healthy Homemade Recipe

You may love ketchup (and honestly, who doesn’t?), but there’s something you should know: store-bought ketchup contains surprisingly little tomato, if any at all. What it does contain might make you think twice.

Let’s start with sugar. Most commercial ketchups are loaded with sweeteners, sometimes containing over one teaspoon of sugar per tablespoon of ketchup.

Many brands also include high-fructose corn syrup, a highly processed sweetener linked to an increased risk of diabetes, obesity, and liver disease.

Contrary to what you might expect, there are very few fresh tomatoes in industrial ketchup. Most of the flavor comes from concentrates, colorants, vinegar, and preservatives. And the sodium? Just one tablespoon can contain dangerously high levels- a hidden risk for people with high blood pressure or anyone trying to reduce their salt intake.

Why is this a problem? Ketchup’s addictive sweetness often encourages us, and especially kids, to consume more processed foods like burgers and fries- precisely the things we should be limiting.

What can you do?

Ketchup isn’t the enemy, but moderation is key. If you're looking for a healthier upgrade, try making your own ketchup at home from fresh tomatoes and zero added sugar.

Here’s a simple and delicious homemade ketchup recipe you can try:

Ingredients:

• 5 medium ripe tomatoes

• 1 tbsp natural tomato paste (no sugar added)

• 2 tbsp apple cider vinegar or natural vinegar

• 1 tbsp pure date syrup (silan)

• ½ tsp salt

• ¼ tsp cinnamon (optional, but adds depth)

• A pinch of black pepper

• A pinch of sweet paprika

• ¼ cup water

Instructions:

1. Score the tomatoes and blanch them in boiling water for 1 minute, then peel.

2. Chop the tomatoes and cook them in a small pot with a bit of water for about 10 minutes, until soft.

3. Add the tomato paste, vinegar, date syrup, and spices. Cook over low heat for another 15 minutes, stirring occasionally.

4. Blend everything with an immersion blender or food processor until smooth.

5. Simmer for another 5–10 minutes until slightly thickened.

6. Cool, taste, and adjust seasoning if needed.

7. Store in an airtight jar in the fridge. it will keep for up to two weeks.

With this version, you get all the tomato goodness with none of the processed junk, and a ketchup you can feel good about serving your family.