Is Hot Sauce Good for Weight Loss? (Don’t Give Up The Spice of Life)

Weight Loss & Diets | Written by Nathan Petitpas | Updated on 22 June 2022

A man is looking at a bottle of Tabasco hot sauce and wondering it it's good for weight loss.

Let’s be honest, eating healthy food can get boring and hot sauces can turn bland food into mouthwatering greatness. But, as much as mouthwatering this condiment is, the question remains “is hot sauce good for weight loss?” 

Can people still consume this sauce if they’re trying to get skinnier? Should hot sauce lovers give up their favorite condiment during their weight loss journey? Or can they keep the flame alive? 

Can I Use Hot Sauce to Lose Weight?

So can you use hot sauce to lose weight?

Well, good news for hot sauce lovers because the answer is yes

Hot sauce can be used while dieting because it can actually help people with their weight loss journey. In fact, hot sauce increases metabolism, burns fat, reduces appetite, fights inflammation, and does so much more. 

Weight Loss Benefits of Hot Sauce

So, hot sauce is good for weight loss and not just one of the trending diets, but how does it aid in weight loss?

1- It increases metabolism

Spicy foods have an ingredient called “capsaicin”, which is believed to contribute to weight loss by increasing metabolism and reducing hunger. 

Since it’s a low-calorie condiment, hot sauce can be used to replace condiments with higher calories. For instance, Add a few drops of hot sauce on popcorn instead of melted butter- who thought that popcorn could taste good without butter?

Bonus tip: Replace ranch dressing with hot sauce for a whole month and make it part of your 30-day weight loss challenge.

2- It stimulates the fat burning process

Studies by the University of Wyoming found that capsaicin can help prevent weight gain by burning brown fat. 

To understand this better, it’s essential to know the different types of fat in the human body. White fat cells store energy, while brown fat cells burn stored fat. Consequently, capsaicin can turn white fat cells into fat-burning brown ones. 

3- It reduces appetite

Capsaicin has been proven to suppress appetite and reduce the constant feeling of hunger [1].

Best Types of Hot Sauce for Weight Loss

If hot sauce is good for weight loss, what are the best types of hot sauce for weight loss?

Most hot sauces are made of chili pepper and vinegar, as one teaspoon of red hot sauce contains only 6 calories 

But, that doesn’t mean that all hot sauces are created equal; watch out for sauces that contain high sugar or salt in them. 

Below are the top healthiest brands of hot sauce:

  • Tapatio
  • Cholula
  • Sriracha
  • Tabasco
  • Louisiana
  • Valentina
  • Franks RedHot

Moreover, most types of salsa are also beneficial for those who are dieting. However, it’s good to note that “more is less”; adding too much hot sauce or salsa to food might irritate the stomach, intestines, and mouth [2].

Other Health Benefits of Hot Sauce

Hot sauce is good for weight loss, but does it have any other health benefits?

1 – Inhibits acid production in the stomach

Consuming hot sauce can help get rid of that gut-wrenching feeling that comes along with stomach acidity. This is because capsaicin inhibits acid production in the stomach [3].

2 – Decrease inflammation 

Have you ever wondered what’s inside your topical pain relief cream? 

Well, a potent component called “capsaicin” is what makes these creams numb the pain that comes along with arthritis or a sports injury [4].


Hot sauce is good for weight loss and it’s not just a weight loss myth.

It has a magical component called “capsaicin” that aids weight loss by increasing metabolism and reducing appetite [5].  

This tongue-torching sauce also fights inflammation and inhibits acid production in the stomach. It doesn’t get any better, does it?

Spice up your life!


[1] Zheng, J., Zheng, S., Feng, Q., Zhang, Q., & Xiao, X. (2017, May 11). Dietary capsaicin and its anti-obesity potency: From mechanism to clinical implications. Bioscience reports. Retrieved February 9, 2022, from  

[2] Gervais, J. A. ; Luukinen, B.; Buhl, K.; Stone, D. Capsaicin General Fact Sheet; National Pesticide Information Center, Oregon State University Extension Services. .

[3] Edwin McDonald, M. D. (2018, September 23). A hot topic: Are spicy foods healthy or dangerous? UChicago Medicine. Retrieved February 8, 2022, from  

[4] Topical pain relief: What is it + how does it work? Cleveland Clinic. (2021, December 17). Retrieved February 8, 2022, from  

[5] 5 benefits of eating spicy food. Cleveland Clinic. (2021, November 17). Retrieved February 8, 2022, from  

About the Author

Nathan Petitpas

Nathan has been a fitness enthusiast for the past 12 years and jumps between several types of training such as bodybuilding, powerlifting, cycling, gymnastics, and backcountry hiking. Due to the varying caloric needs of numerous sports, he has cycled between all types of diets and currently eats a whole food diet. In addition, Nathan lives with several injuries such as hip impingement, spondylolisthesis, and scoliosis, so he underwent self-rehabilitation and no longer lives with debilitating pain.