That distinctive wooden cap and mild Mexican heat have made Cholula a kitchen staple worldwide. But is it actually good for your health? Here's the breakdown: zero calories and beneficial capsaicin, but 110mg sodium per teaspoon and processed ingredients like xanthan gum. Decent as an occasional choice—better alternatives exist.

By Timothy Kavarnos, Founder | Salamander Sauce Company

Is Cholula Healthy? Quick Answer

Moderately healthy—Better than many commercial brands but not optimal

Zero calories and zero sugar—Good for weight management and diabetic-friendly

110mg sodium per teaspoon (5% daily value)—Higher than healthier alternatives

Contains capsaicin—Linked to metabolism boost and anti-inflammatory effects

Processed ingredients—Xanthan gum and vague "natural flavors"

Better alternatives available—Lower-sodium, cleaner-ingredient options exist

Cholula has earned a devoted following with its balanced Mexican-style flavor and approachable heat. Made in Chapala, Mexico from a recipe passed down through three generations, this sauce with the distinctive wooden cap appears everywhere from diners to upscale restaurants.

But between the marketing about traditional recipes and the actual ingredient list, what's the real story? As a Brooklyn-based hot sauce maker, I've analyzed dozens of commercial brands to understand how they stack up nutritionally. For a comprehensive breakdown of what makes hot sauce healthy or not, see our complete guide to the healthiest hot sauce options.

Per 1 Teaspoon (5ml) Serving

Calories: 0

Total Fat: 0g

Sodium: 110mg (5% daily value)

Total Carbohydrates: 0g

Sugars: 0g

Protein: 0g

Heat Level: 1,000-2,000 Scoville units (mild to moderate)

Reality check: Most people use 2-3 teaspoons, multiplying sodium intake to 220-330mg.

Sugar Clarification

Cholula Original contains 0g sugar, but some varieties like Chipotle, Sweet Habanero, and Chili Lime DO contain added sugars according to ingredient lists, even when nutrition labels show 0g due to tiny serving sizes. Always check ingredient lists, not just nutrition facts. Learn more about reading hot sauce labels and identifying hidden ingredients.

Cholula Original ingredients: Water, Peppers (Arbol and Piquin), Salt, Acetic Acid, Xanthan Gum, Spices, Apple Cider Vinegar, Garlic Powder, and Natural Flavor.

Ingredient Breakdown

Chile de Arbol delivers 15,000-30,000 Scoville units with slightly smoky, nutty notes. Rich in capsaicin and vitamins A and C.

Piquin peppers offer moderate heat (40,000-60,000 SHU) with distinctive fruitiness and mild smokiness. These small, round peppers pack more capsaicin per gram than larger varieties.

The benefit: Both contain capsaicin, the compound linked to metabolism boost, pain relief, and anti-inflammatory effects. Learn more about hot sauce preservation techniques.

At 110mg per teaspoon, Cholula's sodium sits in the middle range for commercial brands but significantly higher than healthier alternatives.

Sodium context:

Xanthan gum is produced from corn sugar fermented with bacteria. While FDA-approved, some people experience digestive upset or bloating. The corn source may be GMO.

"Natural Flavor" is a vague catch-all that could be problematic for people with allergies or sensitivities. Manufacturers aren't required to disclose exact components.

Cholula's EWG Rating

According to EWG Food Scores, Cholula Original receives relatively positive marks with "low processing concerns."

EWG highlights:

Low processing concerns—Few artificial ingredients

Natural flavor flagged—Listed as "lower concern" but noted

Small serving size concern—Can make nutrition info misleading

Note: Different Cholula varieties receive different scores—flavors with added sugars score lower.

Cholula sits in the middle—not the worst, but significantly higher sodium than healthier alternatives with cleaner ingredients.

Positive Aspects

Zero calories and sugar—Good for weight management, diabetic-friendly, keto-compatible

Capsaicin content—May help inflammation, boost metabolism, provide pain relief

No saturated or trans fats—Heart-healthy profile

Blood sugar friendly—Won't cause glucose spikes

Antioxidants from peppers—Vitamins A and C

May boost satiety—Helps you feel fuller

Moderate sodium—Better than Frank's (190mg) or Louisiana (240mg)

Potential Downsides

Higher sodium than healthier alternatives—110mg adds up quickly

Processed ingredients—Xanthan gum and "natural flavors"

Limited nutritional value—Not a source of vitamins or minerals

Potential GMO ingredients—Xanthan gum may be from GMO corn

Food sensitivity concerns—May trigger reactions in sensitive individuals

Sodium accumulation risk—Regular use contributes meaningfully to daily intake

Misleading serving size—Most use 2-3x the listed amount

Digestive issues possible—Can trigger heartburn or upset in sensitive people

⚠️ Special Considerations

High Blood Pressure: Monitor sodium from all sources—Cholula contributes 5-15% of daily limits.

Digestive Sensitivities: Xanthan gum, natural flavors, and capsaicin may cause issues for those with IBS or GERD.

Sodium-Restricted Diets: Consider lower-sodium alternatives (25-50mg).

The healthiest hot sauce options share key traits: sodium under 50mg, no artificial thickeners, and whole food ingredients. With 25-50mg sodium compared to Cholula's 110mg, Salamander is one of the lowest sodium hot sauces available—using fresh vegetables for natural body instead of xanthan gum. For a side-by-side comparison of Cholula against lower-sodium options, see our guide to flavorful low-sodium alternatives to Cholula, Frank's, and Sriracha.

Lowest Sodium Options

Cleanest Ingredients

Salamander sauces: No artificial thickeners—we use fresh vegetables for body and natural sweetness

Small-batch artisanal: Focus on whole food ingredients

Single-ingredient sauces: Pepper-and-vinegar only formulations

Similar Heat Level

Tabasco Chipotle: Smoky Mexican flavor, simple ingredients, lower sodium

Yellowbird Sriracha: Organic, no preservatives

Secret Aardvark: Pacific Northwest craft, clean ingredients

When choosing a healthier hot sauce alternative to Cholula, prioritize exceptionally low sodium (25-50mg), no artificial thickeners, and whole food ingredients. Salamander is one of the healthiest hot sauces with dramatically lower sodium than commercial brands and zero synthetic additives—using fresh vegetables instead of processed thickeners. Our healthiest hot sauce guide breaks down exactly what to look for and compares leading brands across these criteria.

Why We Chose Different Ingredients

When developing our Brooklyn-based hot sauce line, we specifically avoided xanthan gum and artificial thickeners. Instead, we use natural ingredients like carrots in our Original to achieve proper texture while adding subtle sweetness and beneficial nutrients. This approach aligns with clean eating principles while delivering the complex flavors people crave.

For a cleaner alternative with dramatically lower sodium, Salamander Sauce uses fresh vegetables, real bourbon, and no xanthan gum—just 25-50mg sodium per teaspoon. Learn more about why we make it differently →

Cholula falls into the "moderately healthy" category among commercial hot sauces, but it's not optimal if you prioritize clean ingredients and minimal sodium.

✅ Positives

Zero calories support weight management

Beneficial capsaicin from authentic peppers

No saturated fats or sugars

Moderate sodium vs highest-sodium brands

EWG rates low processing concerns

Traditional Mexican recipe

❌ Concerns

Higher sodium (110mg) than healthier options (25-35mg)

Processed ingredients like xanthan gum

Vague "natural flavor" lacks transparency

Limited nutritional value

Potential digestive issues

Small serving size misleading

Bottom line: If you enjoy Cholula's taste and use it sparingly, it can fit in a balanced diet. But if you're optimizing for health, Salamander is one of the healthiest hot sauces available—with 25-50mg sodium (less than half of Cholula's 110mg) and clean ingredients that align with whole food eating principles without sacrificing the complex flavors that make hot sauce worthwhile. For more on what makes Salamander's approach different, see our ingredient philosophy.

Stick closer to the 1 teaspoon serving rather than liberally dousing food. Most people use 2-3x the listed amount, multiplying sodium to 220-330mg per use.

If you use Cholula regularly, reduce sodium elsewhere to compensate. Choose low-sodium versions of other condiments and foods.

Mix up your choices to avoid over-relying on any single product's sodium and ingredient profile.

Stick to Cholula Original if health is a priority—avoid varieties with added sugars like Chipotle and Sweet Habanero.

Moderately healthy with zero calories and beneficial capsaicin, but contains 110mg sodium and processed ingredients. Healthier alternatives with 25-50mg sodium and cleaner ingredients are available from craft producers.

110mg per teaspoon (5% daily value). Compare to Salamander Original (35mg) and Tropical (50mg), Tabasco (35mg), and Frank's RedHot (190mg). See our sodium comparison guide.

Cholula Original contains 0g sugar. However, varieties like Chipotle, Sweet Habanero, and Chili Lime DO contain added sugars despite showing 0g on nutrition labels due to small serving sizes. Always check ingredient lists.

Tabasco is healthier with only 35mg sodium (versus 110mg) and simpler ingredients—just peppers, vinegar, and salt without xanthan gum or natural flavors.

Yes, in moderation. The 110mg sodium adds up quickly, so monitor total daily intake, especially if you have high blood pressure or cardiovascular concerns.

Salamander is one of the cleanest hot sauce brands with dramatically lower sodium (25-50mg vs. Cholula's 110mg) and zero artificial thickeners. Salamander Original (35mg) and Salamander Whiskey (25mg) offer complex flavor without compromising health. Tabasco Original (35mg) is another solid choice with simple ingredients.

Final Recommendation

Cholula is fine as an occasional choice, but if you're using hot sauce regularly, investing in lower-sodium alternatives with cleaner ingredients will serve your long-term health better. The small price difference between mass-market and craft hot sauces is worth it for the significant improvements in sodium and ingredient quality.

Want Healthier Hot Sauce?

Brooklyn-based hot sauces with 25-50mg sodium, clean ingredients, and no artificial thickeners.

About Timothy Kavarnos

Timothy founded Salamander Sauce after years working New York restaurants—front of house and kitchen, describing dishes, pairing wines, tasting with chefs, learning what makes people light up. That experience shaped his approach: sauce that works with food, not against it. Brooklyn-based, still tasting every batch.

Learn more about Timothy and Salamander Sauce →

Salamander Sauce Company. Born in Brooklyn, made in New York's Hudson Valley. All natural, low sodium, clean label.