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Many marinades are low in calories and fat-free, but they can also be high in sodium and many contain sugar. Oil-based marinades, however, will be higher in fat and calories.
One serving of a marinade can be as small as one teaspoon, which doesn't stretch very far. The calorie and sodium count can multiply quickly when you need several tablespoons--or even a half-cup--of marinade.
These shopping tips will help you select the most healthful marinades:
Pay attention to serving sizes. Marinades with larger serving sizes allow you to more realistically assess the calories and sodium your meal will contain.
Check the sodium content and choose lower-sodium products. Instead of relying on salt for flavor, consider adding your own fresh herbs, such as basil or cilantro, to marinades.
Check the total calories and fat, especially if you are watching your weight
Check for sugar content if you're limiting your sugar intake.