Herbs and Spices / Blended Spices
Worcestershire sauce
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 31kcal / 2530kcal (1%) |
Macronutrients
Protein | 0.7 g/ 71g (0.99%) | ||||||
Total Fat | 0.3 g/ 42g (0.71%) low | ||||||
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Total Carbs | 6.3 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0 mg/ 1mg (0%) |
Vit B2 | 0.01 mg/ 1mg (0.77%) |
Vit B3 | 0 mg NE/ 16mg NE (0%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 20 mg/ 750mg (2%) |
Phosphorus | 1 mg/ 700mg (0.14%) |
Iron | 0.2 mg/ 12mg (1%) |
Sodium | 649 mg/ 1500mg (43%) |
What is this food?
Worcestershire sauce is a savory liquid seasoning used to add “umami” flavor to food like grilled meats, stews, fried rice, and vegetables. It’s usually eaten in small amounts, not as a main ingredient.
Why it matters to health
It’s low in fat and has no cholesterol, but it can be high in sodium (649 mg per 100 g). It also has some carbohydrates and sugar (6.3 g carbs, 5.4 g sugar per 100 g). Using it lightly helps you enjoy the flavor without pushing your daily sodium and added sugar too high—especially important if you already get salt from other sauces (toyo, patis, bagoong) and processed foods.
Healthier tips
- Use it as a seasoning: start with 1–2 teaspoons, then taste before adding more.
- Balance your meals: pair with rice + ulam + gulay (and add a fruit if it’s a snack day).
- When cooking, choose less-salty partners (e.g., less patis/toyo) so the total sodium stays reasonable.
- If you’re watching sugar or sodium, limit frequent use and avoid drinking it or using large pours.
- Try flavor boosters that don’t add much sodium: garlic, onion, calamansi, pepper, herbs, and vinegar.
Common Filipino dishes
Beef steak with Worcestershire sauce, Chicken adobo (with a dash), Beef tapa, Fried rice, Meatloaf-style dishes, Spaghetti sauce (as a flavor enhancer)
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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