Are you following a ketogenic diet and wondering which Chinese sauces you can still enjoy? Look no further! We’ve compiled a list of keto-friendly Chinese sauces that will add flavor to your meals without kicking you out of ketosis.
Soy sauce, also known as soya sauce or shoyu sauce, is a condiment that originated in China and spread throughout East Asia. It is made from a fermented mixture of soybeans, wheat, salt and water, with the addition of other ingredients such as sugar or alcohol depending on the recipe. The resulting flavor is sweet, salty, and savory, with a rich umami taste that adds depth to many dishes. However, when it comes to keto diet, soy sauce may not be the best option as it contains a significant amount of carbohydrates due to the added sugar. So, what Chinese sauces are keto friendly? It’s important to look for alternatives such as coconut aminos or tamari sauce, which are lower in carbohydrates and can be used as a substitute for soy sauce in many recipes. While soy sauce may be a staple in many Asian cuisines, it’s important to consider the nutritional value and potential impact on your keto diet before reaching for the bottle.
Tamari sauce is a type of soy sauce that originated in Japan, but is now widely used in many countries. Unlike traditional soy sauce, which is made with both soybeans and wheat, Tamari sauce is made only with soybeans, making it a great option for those with gluten sensitivities. Tamari sauce has a darker color and richer flavor than regular soy sauce, and is often used as a condiment or marinade for meat, fish, and vegetables. It has a complex umami flavor, with hints of sweetness and saltiness. Tamari sauce can also be used in place of Worcestershire sauce and other savory condiments in recipes. Although Tamari sauce is not a commonly known keto-friendly sauce, it is low in carbohydrates and can be enjoyed in moderation as part of a keto diet. It’s important to check the nutrition label and serving size, as some brands may contain added sugars or other ingredients that could impact your carb intake.
|BRAND||SERVING SIZE||CALORIES||CARBS (G)||PROTEIN (G)||FAT (G)||SODIUM (MG)||GLUTEN-FREE||KETO-FRIENDLY|
|San-J||1 tbsp (18g)||10||2||1||0||710||1||1|
|Eden Foods||1 tbsp (16g)||10||1||1||0||720||1||1|
|Kikkoman||1 tbsp (15ml)||10||2||1||0||980|
|Bragg||1 tsp (5ml)||5||1||0||0||160||1||1|
|Coconut Secret||1 tbsp (15ml)||20||4||0||0||1130||1|
|Ohsawa||1 tbsp (18g)||10||2||1||0||710||1||1|
|Nama Shoyu||1 tbsp (15ml)||10||2||1||0||700|
|Big Tree Farms||1 tbsp (15ml)||10||1||1||0||980||1||1|
|Kaneku||1 tbsp (15ml)||15||3||1||0||700||1|
|Tamari||1 tbsp (15ml)||10||2||1||0||700||1||1|
|Little Soya||1 tbsp (15ml)||10||2||1||0||980||1|
|Marukome||1 tbsp (15ml)||10||2||1||0||1010||1|
|Wan Ja Shan||1 tbsp (15ml)||15||2||1||0||790||1|
|Kari-Out||1 packet (9g)||10||2||1||0||690||1||1|
|Lee Kum Kee||1 tsp (5ml)||10||2||0||0||820||1|
Coconut aminos is a sauce that has recently gained popularity among health enthusiasts and foodies alike. It is a keto-friendly alternative to soy sauce and other salty condiments. Made from the sap of coconut trees, coconut aminos is gluten-free, soy-free, and low in sodium, making it an excellent option for those with dietary restrictions. The complex flavor of coconut aminos is both sweet and savory, with a hint of umami. It can be used in a variety of dishes, from stir-fries to marinades, to impart a rich, salty flavor. The versatility of this condiment makes it a must-have in any keto kitchen. Try it today and discover the deliciousness of coconut aminos!
|PRODUCT||CALORIES (PER SERVING)||SODIUM CONTENT (PER SERVING)||SUGAR (PER SERVING)||PROTEIN (PER SERVING)|
|Coconut Aminos||90||280 mg||0 grams||0 grams|
|Traditional Soy Sauce||10||920 mg||1 gram||1 gram|
Oyster sauce is a mysterious condiment that has found its way into many dishes, but what exactly is it? This thick, brown sauce is made from oysters, soy sauce, and sugar, but the exact recipe varies from manufacturer to manufacturer. Some oyster sauces even contain MSG, making it a controversial ingredient for those watching their health. However, oyster sauce does add a unique umami flavor to dishes that is hard to replicate with other ingredients. While it may not be the healthiest option out there, oyster sauce can certainly add an interesting twist to your cooking. So, should you try it? The answer is up to you…
Fish sauce is a notoriously pungent and salty sauce that is made from fermented fish and salt, often used in Southeast Asian cuisine. It is a staple ingredient in many dishes, providing a unique umami flavor that is difficult to replicate. However, its strong smell and taste can be off-putting to some, and its high sodium content may not be suitable for those on a low-sodium diet.
Despite its challenges, fish sauce remains a beloved ingredient among chefs and home cooks alike, adding depth of flavor and complexity to everything from stir-fries to marinades.
Many keto dieters may wonder if fish sauce is keto-friendly, as it is high in protein and low in carbs. Fortunately, most fish sauces are very low in carbs, making them a great addition to a keto-friendly diet. However, it is important to check the ingredients list carefully, as some brands may contain added sugars or other high-carb additives.
Overall, fish sauce is a versatile and flavorful ingredient that can add a unique touch to any dish, provided it is used in moderation and with care.
Sesame oil is a popular cooking oil in many Asian countries, including China, Japan, and Korea. It is made from sesame seeds and has a distinctive nutty flavor that can add depth to many dishes. Some people also use it for its potential health benefits, including its high levels of antioxidants and its ability to lower blood pressure. However, it is important to note that sesame oil is high in calories and should be used in moderation, especially for those following a keto diet. When choosing a sesame oil for your keto diet, look for one that is pure and unrefined, as these varieties are usually more nutrient-dense than their refined counterparts. Additionally, some Chinese sauces that are keto-friendly and commonly use sesame oil as an ingredient include soy sauce, hoisin sauce, and oyster sauce. These sauces can add flavor to your keto meals without sacrificing your diet goals.
|BRAND||PRICE||QUANTITY||CALORIES PER SERVING||FAT PER SERVING||CARBOHYDRATES PER SERVING|
|Lee Kum Kee||$7.99||12 oz||130||14||0|
|La Tourangelle||$8.99||16.9 oz||120||14||0|
|Spectrum Naturals||$9.99||16 oz||120||14||0|
|Eden Foods||$11.99||16 oz||120||14||0|
|Golden Barrel||$13.99||32 oz||120||14||0|
|Hain Pure Foods||$14.99||12.7 oz||120||14||0|
|Ming Tsai||$15.99||16 oz||120||14||0|
Chili Garlic Sauce
Chili Garlic Sauce is a popular condiment in Asian cuisine, particularly in Chinese and Southeast Asian dishes. It is made by combining garlic, chili peppers, vinegar, sugar, and salt. This sauce has a savory, slightly sweet, and spicy flavor, making it an excellent ingredient for stir-fries, dips, marinades, and dressings. Additionally, Chili Garlic Sauce is keto-friendly as it contains low amounts of carbohydrates and sugar. It is an excellent option for those following a keto diet and looking for a flavorful and healthy condiment to add to their meals.
Black Bean Sauce
Black Bean sauce is a bold and savory condiment that is commonly used in Chinese cuisine. It’s made from fermented black soybeans, garlic, ginger, and other seasonings. The sauce has a rich and complex flavor that is both salty and slightly sweet. It’s often used as a marinade for meat dishes or as a stir-fry sauce for vegetables.
However, if you’re following a keto diet, you may be wondering if black bean sauce is keto-friendly. The answer is that it depends on the ingredients used to make the sauce. Some brands of black bean sauce may contain added sugars or other high-carb ingredients. It’s important to check the nutrition label before using black bean sauce on a keto diet.
If you’re looking for a keto-friendly alternative to black bean sauce, consider using soy sauce or coconut aminos instead. Both of these sauces are low in carbs and can be used in a variety of dishes to add flavor and depth. However, if you’re a fan of black bean sauce, don’t despair! There are some brands of black bean sauce that are keto-friendly. Look for brands that use natural ingredients and have a low carb count. With a little bit of research, you can enjoy the bold and savory flavor of black bean sauce without breaking your keto diet!
|BRAND||NET CARBS (PER SERVING)||CALORIES (PER SERVING)||SERVING SIZE|
|Lee Kum Kee||2g||25||1 tbsp|
|Koon Chun||4g||30||1 tbsp|
|Mae Ploy||6g||60||2 tbsp|
|Hoisin Sauce||8g||45||1 tbsp|
|Tianmianjiang Paste||9g||35||1 tbsp|
|Chunjang Paste||9g||35||1 tbsp|
|Laoganma Chili Oil||0g||60||1 tbsp|
|Pixian Doubanjiang Paste||2g||40||1 tbsp|
|Toban Djan||2g||35||1 tbsp|
|Zhajiangmian Sauce||9g||35||1 tbsp|
|Szechuan Sauce||3g||35||1 tbsp|
|Black Bean Garlic Sauce||4g||90||2 tbsp|
|Oyster Sauce||4g||10||1 tbsp|
|Soy Sauce||0g||10||1 tbsp|
If you’re looking for a sauce that’s both sweet and savory, with a hint of spice, hoisin sauce may be just what you need. This Chinese sauce is made from a blend of soybeans, garlic, vinegar, and various spices, and it’s often used as a glaze for meats or a dipping sauce for spring rolls. However, if you’re following a keto diet, you may be wondering if hoisin sauce is keto-friendly. The answer is that it can be, but you’ll need to be careful about the other ingredients in the sauce. Some brands of hoisin sauce contain sugar or corn syrup, which can add unwanted carbs. However, there are also sugar-free hoisin sauces available, which can be a great option for keto dieters. Just be sure to check the nutrition label before you buy, and consider making your own hoisin sauce at home using a keto-friendly sweetener like erythritol. With its rich flavor and versatility, hoisin sauce can be a delicious addition to your keto diet, as long as you choose the right brand or make it yourself.
The Szechuan Sauce is a mysterious and highly sought-after condiment that has caused quite a stir in recent years. Some say it’s the best thing to ever come out of China, while others are left scratching their heads, wondering what all the fuss is about. One thing is for sure – this sauce is not for the faint of heart. It’s spicy, tangy, and packs a serious punch. But what makes it so special? Some say it’s the combination of Szechuan peppercorns and chili peppers that give it its unique flavor, while others claim it’s the secret blend of ingredients that only a select few are privy to. Whatever the case may be, one thing is certain – the Szechuan Sauce is a flavor experience unlike any other. So if you’re feeling adventurous, give it a try and see what all the fuss is about.
What is a keto-friendly Chinese sauce?
A keto-friendly Chinese sauce is a sauce that is low in carbohydrates and high in healthy fats and protein. These sauces usually do not contain added sugars, preservatives, or artificial flavors. Examples include soy sauce, oyster sauce, and hoisin sauce (in moderation).
Are all Chinese sauces keto-friendly?
No, not all Chinese sauces are keto-friendly. Some Chinese sauces may contain added sugars, cornstarch, or other high-carbohydrate ingredients that are not suitable for a keto diet. It's important to read the labels and nutrition information carefully before consuming any Chinese sauce.
Can I eat sweet and sour sauce on a keto diet?
Sweet and sour sauce is typically not keto-friendly due to its high sugar content. However, you can make a keto-friendly version by using a sugar substitute like erythritol or stevia instead of sugar.
Is soy sauce keto-friendly?
Yes, soy sauce is keto-friendly as long as it does not contain added sugars. It is a good source of protein and healthy fats and can be used in a variety of keto-friendly dishes.
Can I use hoisin sauce on a keto diet?
Hoisin sauce can be used in moderation on a keto diet. It is typically high in sugar and carbohydrates, so it should be used sparingly. Look for a hoisin sauce that is lower in sugar or try making a keto-friendly version at home.
In conclusion, there are a variety of Chinese sauces that are keto-friendly. These include soy sauce, oyster sauce, fish sauce, hoisin sauce, and hot mustard. However, it’s important to keep in mind that some of these sauces may contain hidden carbs or sugars, so it’s always a good idea to check the label and use them in moderation. With these sauces in your arsenal, you can add delicious flavor to your keto meals without sabotaging your diet goals.