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Calories in Balsamic Vinegar: Understanding Its Nutritional Profile

published on 2024-04-03 by laura

Balsamic vinegar, a dark, concentrated, and intensely flavored vinegar originating from Italy, is prized for its sweet, rich flavor and versatility in cooking. While it's a staple in salad dressings, marinades, and gourmet dishes, those watching their caloric intake may consider the calories it contains. In general, balsamic vinegar is relatively low in calories. A single tablespoon of balsamic vinegar contains approximately 14 calories, making it a low-calorie addition to many dishes.

Understanding the caloric content is crucial for individuals following strict dietary plans or those aiming to maintain a balanced diet. Despite its sweetness, balsamic vinegar does not carry a significant caloric load, which allows it to enhance flavors without adding excessive calories. Given its low calorie count, it offers an advantageous alternative to other dressings or condiments that may be high in fat and calories. Therefore, incorporating balsamic vinegar into meals can be an approachable option for those seeking to enjoy indulgent tastes while managing caloric intake.

Nutritional Profile of Balsamic Vinegar

Balsamic vinegar is a flavorful condiment that is low in calories and contains a variety of nutrients. It provides a simple way to add depth to dishes without significantly increasing calorie content.

Calories and Macronutrients

Calories: Balsamic vinegar contains about 14 calories per tablespoon, making it a low-calorie addition to salads and recipes.


  • Fat: 0g
  • Saturated Fat: 0g
  • Trans Fat: 0g
  • Total Carbohydrates: 2.7g
    • Sugars: Not specified
  • Protein: Less than 1g
  • Fiber: Not specified

Vitamins and Minerals

This condiment also offers a selection of vitamins and minerals, albeit in small quantities.


  • Calcium: Present in trace amounts
  • Potassium: Not specified
  • Iron: Not specified
  • Sodium: Approximately 3.7mg per serving, contributing very little to the daily recommended intake.
  • Magnesium: Not specified
  • Phosphorus: Not specified


  • Vitamin A: Not specified
  • Vitamin C: Not specified
  • Zinc: Not specified

Additional Nutrients

Balsamic vinegar also contains other nutritional components such as:

  • Amino Acids: A breakdown of the amino acid content is not typically provided on the label.
  • Fatty Acids:
    • Monounsaturated Fats: Not specified
    • Polyunsaturated Fats: Not specified

Given its composition, balsamic vinegar can enhance the flavor of food without adding fats or a significant amount of sodium.

Health Implications and Dietary Considerations

Balsamic vinegar is more than just a condiment; it plays a role in diet management and has potential health benefits. This section explores its impact on daily diet, digestion, blood sugar levels, and its inclusion in various diets.

Impact on Diet and Daily Value

Balsamic vinegar contributes minimal calories to a diet. An average serving size of two tablespoons typically contains around 28 to 30 calories. While it is low in saturated fats, total fat, trans fats, and cholesterol, it is important to account for any added sugars in commercial brands that could affect its daily value. The acetic acid in vinegar can enhance the flavor of your food, allowing for less use of salt or high-calorie dressings without contributing substantially to the daily diet's net carbs or calories.

Benefits in Digestion and Metabolism

Balsamic vinegar contains acetic acid, which can aid in digestion and metabolism. The presence of this acid may help increase the absorption of essential nutrients from foods. As a fermented vinegar, it also helps in breaking down proteins, making them easier for the body to utilize.

Regulatory Effects on Blood Sugar

Regular consumption of balsamic vinegar could have regulatory effects on blood sugar levels. Studies suggest that this type of vinegar can improve insulin sensitivity and reduce post-meal spikes in glucose, which is beneficial for managing diabetes. It's a dietary consideration for those who are monitoring their carbohydrates intake.

Inclusion in Various Diets

Balsamic vinegar is versatile and can be easily included in various diets. It is virtually free of fats and can be a healthier alternative to creamy dressings for those looking to reduce their intake of saturated fats and cholesterol. Its complex taste enhances water-rich vegetables, making it a staple in diets that emphasize plant-based foods. As it contains sugar, albeit in small quantities, individuals following strict low-sugar or ketogenic diets should consider the type of balsamic vinegar they choose, opting for those with no added sugars.

Calories in Balsamic Vinegar: Understanding Its Nutritional Profile
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