Worcestershire sauce has 78 kcal and 980 mg sodium per 100 g. Used in dashes for depth of flavor — a teaspoon adds ~3.9 kcal and ~49 mg sodium. The tamarind and anchovy base gives umami without pure salt load.
How should I track Worcestershire sauce?
Worcestershire sauce is high in iron. Small amounts of Worcestershire sauce 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.