Is sriracha healthy? Trending hot sauce is touted as a low-calorie way to add flavour… but there’s a hidden downside

It’s the bright red chilli paste that has become a staple across trendy cafes, pairing with noodle bowls, seafood, eggs, street tacos and – according to some – even roast dinners.

Sriracha fans may be surprised to learn that the earliest versions of the condiment date back to the 1930s, when it was created in the coastal city of Si Racha, Thailand.

However the thick-style sauce we know today, with its distinct green cap and rooster logo, wasn’t invented until the 1980s.

Actor Florence Pugh revealed to British Vogue that she always carries a miniature bottle of sriracha in her handbag, ‘because bland food is a tragedy’.

Sriracha’s popularity has been helped in part by the YouTube show Hot Ones, which sees celebrities such as Louis Theroux, Tony Hawk, Doja Cat, Cardi B and Harry Kane eating hot chicken wings.

Known for its rich spicy, sweet and garlicky taste, the Thai chilli sauce is made by fermenting red jalapeño or sun-ripened chilli peppers, before blending with flavourings such as vinegar, garlic, sugar and additives to preserve shelf life.

A teaspoon serving of one of the most popular sriracha brands, Huy Fong Foods, contains just five calories and almost zero fat, making it a popular choice for dieters.

But according to the experts, there’s a hidden health risk that regular eaters should know about. 

‘Generally, most hot sauces are quite low calorie and a good condiment choice,’ says Jessica DeLuise, a US-based specialist in culinary medicine and registered dietitian.

‘For people who are aiming for weight loss, we often talk about “flavour boosters” and hot sauce is a great one – adding a lot of flavour for few calories.

‘However, there are added ingredients that we should watch out for.’

Top nutritionist Jenna Hope, author of How to Stay Healthy, explains: ‘While brands vary, sriracha contains around 10 per cent of the maximum daily sugar intake in one small serving.’ 

This can quickly add up because sriracha bottles come with a nozzle and it can be easy to squirt more than you realise onto food.

This proportion of sugar sits just under the UK threshold for a ‘high sugar’ label. There’s roughly the same amount as you’ll find in a serving of Heinz Tomato Ketchup, or a McVitie’s Rich Tea biscuit.

Diets high in sugar can not only damage teeth, but trigger hunger pangs, increasing the risk of overeating, studies have found. 

And that’s not Ms Hope’s only concern. Sriracha contains roughly twice the amount of salt as you’ll find in the equivalent serving of ketchup. A tablespoon will provide around 13 per cent of your recommended daily intake of sodium – the chemical in salt that is responsible for negative health effects. 

‘Eating too much sodium in your diet can cause high blood pressure, heart disease, and strokes,’ says Hope.

This is because it forces the body to hold onto extra water, which puts extra pressure on the blood vessels and kidneys.

To maintain its shelf life, sriracha also relies on chemical preservatives such as potassium sorbate and sodium bisulfite.

Ms Hope explains: ‘Chemical preservatives can harm the healthy bacteria in our gut.’ 

Studies have linked frequent consumption of additives such as these to a host of life-limiting conditions, including heart disease and bowel cancers. 

And what of the claim that spicy foods have health benefits? 

Ms Hope says that the small serving size of sriracha is unlikely to provide any real positives.

 ‘There is a belief that sriracha can lower cholesterol, likely due to the chilli component. However, the chilli content isn’t high enough to have significant effects.’

The main medicinal compound in chilli peppers is capsaicin, which is praised for boosting metabolism, reducing inflammation and improving heart health. 

The actual volume of pure, capsaicin-rich pepper in one teaspoon of sriracha is far below the threshold used in clinical studies.

To get a therapeutic dose of capsaicin from sriracha, you would need to eat it in large quantities – and this is generally not advised due to the amount of sugar and salt. 

Though sriracha is generally safe to eat in small amounts, the chilli peppers and garlic that produce the rich umami taste can trigger acid reflux, heartburn, or stomach pain in people who have conditions like irritable bowel syndrome.

If you’re looking to cut back, Ms Hope recommends going back to basics.

Historians believe that the world’s first hot sauce was created in 7000 BC by mixing ground chillies and herbs with water. 

To add a modern twist, the top nutritionist recommends making a homemade chilli dressing with olive oil, lemon juice, fresh chilli and a pinch of salt. 

Many low-carb dieters use plain sambal oelek (ground fresh chilli paste) as a direct, zero-sugar substitute for sugary sriracha.

However, Ms Hope warns that while sambal oelek is a lower sugar option, the salt content is likely to be similarly high.

Sriracha is also often added to mayonnaise to create a creamy, spicy condiment, often enhanced with garlic powder and citrus juice. 

A standard two-tablespoon serving packs about 180 calories and 20g of fat, mostly from refined oils and egg yolks. 

It can be made healthier by mixing non-fat Greek yoghurt with sriracha, a dash of lime juice, and garlic powder for a high-protein, low-fat alternative. 

Overall, the top nutritionist’s verdict is that sriracha can be enjoyed in moderation – but a small drizzle can quickly stack up in sugar and salt.