Sauces & Condiments ranked by protein density
| Product | kcal/100g | Protein/100kcal | Carbs/100kcal | Fat/100kcal |
|---|---|---|---|---|
| Sea Sisters Norfolk Whelks in Kimchi Sauce 110g | 85 | 17.3g | 4.8g | 1.2g |
| Lidl Birchwood 2 Smoked Bacon Medallions with a Smoky Chipotle Sauce 300g | 175 | 16.1g | 5.3g | 1.5g |
| Chef Sauce Vin Rouge Pack 1 Litre | 91 | 15.4g | 5.2g | 1.6g |
| Chef Sauce vin rouge | 91 | 15.4g | 5.2g | 1.6g |
| SuperValu Beef Stir Fry with Black Bean Sauce 300g | 139 | 15.1g | 0.6g | 4.1g |
| Lidl Kania Soy Sauce 1L | 30 | 15g | 9.7g | 0g |
| Lidl XXL Kania Dark Soy Sauce 1L | 39 | 14.4g | 10g | 0g |
| Nestle Maggi Przyprawa W Plynie Seasoning Sauce 200g | 20 | 14g | 11g | 0g |
| Lidl Birchwood Slow Cooked Lamb Shank with Moroccan Style Sauce 400g | 158 | 13.9g | 2g | 3.9g |
| Lidl Birchwood Slow Cooked BBQ Beef Brisket with Sauce Sachet 360g | 129 | 13.6g | 9.9g | 0.6g |
| SuperValu Signature Taste Monkfish Fillets with Coconut Curry Sauce 230g | 96 | 13.6g | 4.1g | 3.1g |
| Birds Eye 2 Inspirations Haddock Fillets in a White Wine & Spring Onion Sauce 280g | 120 | 13.5g | 1.3g | 4.4g |
| Lidl Birchwood 2 Sirloin Steaks with a Bearnaise Sauce 360g | 207 | 13.3g | 0g | 5.1g |
| Birds Eye 2 Inspirations Wild Pink Salmon Fillets in a Sweet Chilli Sauce 280g | 141 | 12.9g | 1.3g | 4.8g |
| Lidl Birchwood 2 Beef Rump Steaks with Peppercorn Sauce 454g | 221 | 12.7g | 0.3g | 5.3g |
| Lidl Birchwood 2 Beef Sirloin Steaks with Peppercorn Sauce 454g | 221 | 12.7g | 0.3g | 5.3g |
| Lidl Birchwood Pulled Chicken in Chorizo Sauce 400g | 137 | 12.6g | 4.8g | 3.4g |
| Birds Eye Perfectly Baked 2 Wild Pink Salmon Fillets in a Sweet Chilli Sauce 260g | 140 | 12.4g | 1.4g | 5g |
| Lidl Birchwood Slow Cooked Half Chicken with Medium Peri Peri Sauce 695g | 165 | 12.4g | 0.7g | 5.1g |
| Birds Eye 2 Inspirations Wild Pink Salmon Fillets in a Lemon & Dill Sauce 280g | 153 | 11.9g | 0.2g | 5.7g |
| Lidl Birchwood Slow Cooked Half Chicken with Peri Peri Sauce 500g | 205 | 11.9g | 0.5g | 5.6g |
| Lidl Deluxe Scottish Mussels In Green Thai Curry Sauce 450g | 48 | 11.9g | 6.7g | 2.5g |
| Birds Eye Inspirations Bake to Perfection 2 Cod Fillets in a Lime, Chilli & Coriander Sauce 280g | 126 | 11.8g | 0.2g | 5.9g |
| Birds Eye Inspirations 2 Cod Filets in a Parsley & Thyme Sauce 280g | 128 | 11.7g | 0.3g | 5.8g |
| Lidl Birchwood Pulled Pork with Apple Sauce 400g | 153 | 11.6g | 6.2g | 3.1g |
| Birds Eye 2 Inspirations Wild Cod Fillets in a Tomato & Rosemary Sauce 280g | 130 | 11.5g | 0.7g | 5.7g |
| Birds Eye Inspirations 2 Haddock Fillets in a Lemon & Butter Sauce 280g | 135 | 11.5g | 0.2g | 6g |
| Birds Eye Perfectly Baked 2 Wild Pink Salmon Fillets in a Lemon & Dill Sauce 260g | 154 | 11.3g | 0.3g | 6.1g |
| John West Mussels in Escabeche Sauce 111g | 160 | 11.3g | 3.1g | 4.7g |
| Lidl Birchwood Lamb Shank with Mint Gravy Sauce 400g | 204 | 11.2g | 2.8g | 4.8g |
| Colman's Beef Bourguignon Sauce Mix 40g | 80 | 11g | 5.9g | 3.5g |
| Pearl River Bridge Chef's Selection Soy Sauce Light 150ml | 58 | 11g | 13.6g | 0g |
| Birds Eye Restaurant Favourites 2 Chicken in Sweet Korma Sauce | 115 | 10.7g | 3.4g | 4.8g |
| Findus Fresher Taste Tender Chicken Breast in a Vintage Cheddar and Bacon Sauce 340g | 97 | 10.7g | 3.8g | 4.2g |
| Lidl Deluxe Irish Mussels In A White Wine Sauce 450g | 101 | 10.7g | 2.1g | 5.3g |
| Tesco Calorie Controlled Chicken in Mushroom Sauce 370g | 79 | 10.6g | 9.1g | 2g |
| John West Sardines in Tomato Sauce 120g | 164 | 10.4g | 0.9g | 6.1g |
| John West Sardines with Peri Peri Sauce 120g | 163 | 10.4g | 0.6g | 6.3g |
| Birds Eye Inspirations 2 Basa Fillets in a Tomato & Chilli Sauce 260g | 119 | 10.3g | 0.8g | 6.2g |
| Aldi The Fishmonger Ready to Cook King Prawns in Creamy Pesto Sauce 138g | 131 | 10.1g | 2.1g | 5.6g |
| Frank's RedHot Original Cayenne Pepper Sauce 354ml | 25 | 10g | 7.2g | 2.4g |
| John West Sardines in Spicy Tomato Sauce 120g | 170 | 10g | 1.8g | 5.9g |
| Lidl Vemondo Plant! Meat Free Turkey Crown with Cranberry Sauce 540g | 172 | 9.9g | 7g | 3g |
| Birds Eye 2 Inspirations Basa Fillets in a Lemongrass, Ginger & Garlic Sauce 260g | 124 | 9.8g | 0.6g | 6.5g |
| Lidl Birchwood 6 Pork Loin Steaks Marinated in Batts Tennessee Style BBQ Sauce 650g | 242 | 9.8g | 2.9g | 5.4g |
| John West Tuna in Mild Curry Sauce 300g | 146 | 9.6g | 2.5g | 5.6g |
| Roberts of Port Dinorwic Ltd Cured Pork Belly Joint with Sticky Apple and Brandy Sauce | 101 | 9.5g | 3.2g | 5.3g |
| Lidl Deluxe Scottish Mussels In Fire Roasted Harissa Sauce 450g | 59 | 9.4g | 7.6g | 3.4g |
| Centra Chicken Breast in White Wine Sauce with Baby Potatoes 550g | 93 | 9g | 10.4g | 2g |
| Tabasco Chicken Fillet Strips with Pepper Sauce Flavour 500g | 201 | 9g | 6.6g | 4.1g |
Showing the top 50 of the 1,175 sauces & condiments products that carry a comparable calorie figure, ranked by protein per 100 calories. Figures per label, sourced from Open Food Facts and tracker user logs.
What the sauces & condiments numbers show
1,175 of the 1,194 sauces & condiments products carry 20 calories or more per 100g, which is the floor below which protein per 100 calories stops being a real number. Across those the median is 1.6g of protein per 100 calories. 42 clear 10g of protein per 100 calories — about one in 28, and 10g is the line Keith uses for a food that pays for its calories.
Calories run from 20 to 732 per 100g inside this one group, a 37-fold spread, so “sauces & condiments” on its own tells you almost nothing about what a portion costs you.
Name brands do lead this one: 1.6g of protein per 100 calories at the median across 832 products, against 1.5g for the 343 own-label ones.
The chains are not equal on this: Dunnes Stores runs a median of 1.9g of protein per 100 calories across its 32 own-label sauces & condiments products, Aldi 1g across 27.
What to actually pick
Most of what is sold as sauces & condiments is not a protein food. The 42 that clear 10g per 100 calories sit at the top of the table and are the exceptions, not the rule.
140 of the 1,175 carry 400 calories or more per 100g — the ones worth weighing rather than eyeballing.
Where this fits
That chain-by-chain gap is why the biggest ranges get their own page: Dunnes Stores Sauces & Condiments covers 32 products, and everything else Dunnes Stores sells sits alongside it.
Front-of-pack claims on this stuff rarely match the back, so scan it with the label checker.
For one specific product rather than the whole group, the 20,000-product database is searchable on Calories in Ireland, and the same figures are built into the free calorie tracker.
Real sauces & condiments products with a photo
Real barcode-matched products with a confirmed photo — the same rule as Calories in Ireland: a photo only shows where we have a confirmed Open Food Facts match, never a guessed stock image.
Sauces & Condiments by store
Browse by store
FAQ
How many sauces & condiments products are in this database?
We track 1,194 sauces & condiments products across Irish supermarkets and brands. 1,175 of them carry 20 calories or more per 100g, which is the point below which protein per 100 calories stops being a real number, so those are the ones ranked and averaged here.
What's the most protein-dense sauces & condiments product?
The table is sorted highest protein per 100 calories first, so the answer is the top row. The more useful number is that the median for the whole group is 1.6g per 100 calories and 42 products clear 10g — that tells you whether sauces & condiments is worth buying for protein at all, which protein per 100g does not.