Is Worcestershire Sauce Low Fodmap?

  • By: admin
  • Time to read: 3 min.

Worcestershire sauce could be low or high in Fodmap content depending on its ingredients. A small quantity of Worcestershire sauce is usually safe for people.

What Serving Size Of Worcestershire Sauce Is Low Fodmap?

According to Monash University, a low FODMAP serving size of Worcestershire sauce is 2 tablespoons or 42 grams. [1]

According to USDA, 1 tablespoon (16 g) of Worcestershire sauce offers the following nutritional values: [2]

· Water: 12.6 g

· Energy: 12.3 kcal

· Protein: 0 g

· Fat: 0 g

· Carbs: 3.07 g

· Fiber: 0 g

· Sugars: 1.6 g

· Calcium: 17.1 mg

· Iron: 0.848 mg

· Sodium: 208 mg

· Copper: 0.032 mg

· Vitamin C: 2.08 mg

· Vitamin E: 0.013 mg

· Magnesium: 2.08 mg

· Phosphorus: 9.6 mg

· Potassium: 128 mg

· Zinc: 0.03 mg

· Magnesium: 2.08 mg

· Retinol: 0.16 µg

· Lutein + zeaxanthin: 7.68 µg

Note: One tablespoon of Worcestershire sauce provides 10% of the daily sodium value. [3]

What Makes Worcestershire Sauce Low Fodmap?

Worcestershire sauce usually has onion and garlic as key ingredients. This proportion of garlic and onion in Worcestershire sauce seems to have no effect on the Fodmap level (oligosaccharides) and has no “maximum limit” of consumption.

Worcestershire sauce is a matured condiment prepared with anchovies, molasses, tamarind, onion, garlic, and other ingredients in a malt vinegar mix. Although there is a tiny amount of onion and garlic in this mix, it becomes fermented, which could explain why the net content of Fodmaps in this sauce is less.

Note that Worcestershire sauce contents differ by country, depending on the specific foods, the fermenting technique used, and the one’s tolerance. [4]

How Is Worcestershire Sauce Beneficial On A Low Fodmap Diet?

1. Increased Immunity and Improved Skin and Hair

2. Protection Against Free Radical Damage

3. May Benefit the Eyes

4. Could Support Immune Health

5. Improved Digestion

6. Better Mental Health

1. Increased Immunity and Improved Skin and Hair

Worcestershire sauce has the potential to boost immune system function as it has vitamin B6 sources like molasses, garlic, cloves, and chili pepper extract. Vitamin B6 supports the formation of red blood cells as well as the maintenance of a healthy neurological system. Worcestershire sauce has vitamin B6 components that could also help you avoid the blues. A healthy appearance is an added bonus.

Worcestershire sauce contains vitamin E, which helps to maintain a healthy digestive system. These items are anchovies, cloves, and chili pepper extract. They function as antioxidants, preventing aging, improving the condition of the body, and preventing hair loss. [5] [6]

Note: Worcestershire sauce has fish bones.

2. Protection Against Free Radical Damage

Vitamin C has the potential to defend the body from harmful free radicals. Worcestershire sauce contains vitamin C-rich components including garlic, onions, cloves, and chili pepper extract. Vitamin C is a natural antioxidant that could slow the progression of cancer and cardiovascular disease. Another advantage of consuming Worcestershire sauce is that it promotes collagen production, which is the main component of connective tissue. [7] [8]

3. May Benefit the Eyes

Worcestershire sauce includes moderate levels of these eye-boosting minerals as well. Increasing your intake of lutein and zeaxanthin-rich foods may help you avoid macular degeneration, a disease that causes objects to seem foggy or distorted while you observe them closely. [9] [10]

4. Could Support Immune Health

Vitamin C and zinc are key elements that help the immune system function properly. Worcestershire sauce is high in vitamin C and zinc, which might help you fulfill your nutritional needs.

5. Improved Digestion

Anchovies, a significant component in Worcestershire sauce, contain niacin, which helps digestion. Those experiencing osteoarthritis could find that consuming Worcestershire sauce provides them more power and helps their joints work more effectively.

Note: Worcestershire sauce is free of fat.

6. Better Mental Health

Thiamine-containing elements in Worcestershire sauce could help the neurons and promote a healthy mindset. Thiamine could also aid those who suffer from motion sickness. Onions and chili pepper extracts are two foods that are utilized to produce Worcestershire sauce using thiamine. [11]


Worcestershire sauce provides better digestion, promotes mental health, enhances eyesight, improves skin quality, and has many other benefits. It is important to note that you must avoid consuming this sauce in a higher amount. Having a large serving size could cause adverse effects on your health.


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