Hot Sauce: Zero-Calorie Heat, Capsaicin Kick & Tangy Depth
A dash supplies fiery flavour with virtually no calories—plus capsaicin’s metabolism bump—but watch the sodium content on some brands.
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What Is Hot Sauce?
Hot sauce is a **fermented or vinegar-based blend of chili peppers, salt and spices**. Styles range from Louisiana red cayenne to fermented Mexican chipotle, fruity Scotch bonnet or smoky Asian sriracha.
Nutrition Snapshot (per tsp ≈ 5 mL)
| | Amount |
|---|---|
| Calories | 0–2 kcal |
| **Fat** | 0 g |
| **Carbohydrate** | <1 g |
| **Sodium** | 70–200 mg (varies) |
Key phytonutrient: **capsaicin ≈ 1–3 mg/tsp** depending on pepper variety.
Potential Benefits
- **Capsaicin** may increase thermogenesis and satiety.
- Chili pigments (carotenoids) offer **antioxidant** activity.
- Adds big flavour with **virtually zero calories, fat or sugar**—useful for weight-management menus.
Drawbacks & Precautions
- **High sodium** in some commercial brands—look for ≤ 120 mg/tsp.
- Can irritate reflux, ulcers or sensitive stomachs; introduce gradually.
- Capsaicin causes skin/eye burn—wash hands after handling concentrated sauces.
Culinary Uses
- Stir ½ tsp into mayo or yogurt for spicy dip.
- Splash over eggs, tacos, noodles or avocado toast.
- Whisk with lime & honey for quick **hot-sweet vinaigrette**.
- Add a few drops to chocolate brownies or cocktails for depth.
Storage Tips
Unopened bottles keep **18–24 months**. After opening, shelf-stable sauces last up to **6 months** at room temp; refrigerate to preserve colour and flavour for a year. Shake if pigments settle.
Sustainability Notes
Peppers have relatively low water & carbon footprints. Choose sauces in **glass or recyclable PET** and brands supporting fair trade chili farms. Homemade fermenting cuts packaging waste.
Key Takeaways
✔︎ Big flavour, near-zero calories
✔︎ Capsaicin offers mild metabolic & antioxidant perks
✖︎ Monitor sodium; start small if prone to heartburn.
- 1. Hot Sauce
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