Worcestershire sauce has 77 kcal and 1 300 mg sodium per 100 g. A tablespoon (15 g) adds 12 calories and 195 mg sodium. Fermented for 18 months, it produces glutamic acid – the same umami compound in aged cheese. Small amounts transform flavour, but the sodium accumulates across marinades and dressings.
How should I track Worcestershire?
Worcestershire is high in iron. Small amounts of Worcestershire add up faster than most people realize. A systematic review (Whitton et al., Adv Nutr 2022) found that condiments are among the most frequently omitted items in food logs — skipped 1–80% of the time. A tablespoon of mayo or dressing can add 50–100 calories, and most people use two or three tablespoons without measuring. The fix is simple: keep a teaspoon or scale near your plate and measure once. Sauces and dressings are often the hidden reason a "healthy" salad ends up at 600+ calories.