Soy sauce is a great low-calorie condiment that is very popular, especially in Asian cuisine, for its salty and umami flavors.
However, those on a keto diet may be wondering if soy sauce is keto-friendly. I did the research and here is what I learned!
Is Soy Sauce Keto?
Most traditional soy sauces are keto-friendly because they are low on carbs despite containing sugar and wheat but they should be taken in moderation. Moreover, not all soy sauces are keto-friendly since some variants like sweet soy sauce have more carbs than others.
Are you curious about what makes soy sauce keto-friendly, which kinds are safe for keto diets, and more? Keep on reading to find out!
Why Is Soy Sauce Keto-Friendly?
Most soy sauces are keto-friendly because they do not contain a lot of carbohydrates. While soy sauce does contain wheat and sugars, the actual carb content is very low.
Moreover, soy sauce is keto-friendly if you consume it in small amounts. A few tablespoons of soy sauce will be keto-friendly.
However, soy sauce is not a completely “clean” keto option because it still contains sugars and wheat.
How Many Carbs Are In Soy Sauce?
One tablespoon of soy sauce generally has 0.8 grams of carbohydrates, keeping it ideal for keto diets.
However, you may not want to consume more than 1-2 tablespoons a day to stay within a keto diet.
Moreover, the actual carb content of soy sauce will depend on what kind of soy sauce it is. For instance, sweet soy sauce generally has more carbs than regular soy sauce.
How Much Soy Sauce Can I Have On A Keto Diet?
Most people can have 1-3 tablespoons of soy sauce a day on a keto diet, but the exact amount will depend on how much carbs they eat in a day.
For instance, most people will aim to eat less than 50 grams of carbohydrates a day, meaning they could have 2-3 tablespoons of soy sauce.
However, some people keep their carb intake down to 20 grams or less in a day, meaning they can only have a tablespoon of soy sauce a day, or even less.
Is Dark Soy Sauce Keto-Friendly?
Dark soy sauce is only keto-friendly depending on how many grams of carbs it has.
Some dark soy sauces may only have 1-2 grams of carbs, making them a safe but not ideal option. However, other variants can have up to 5 grams of carbs which is not keto-friendly.
Is Light Soy Sauce Keto-Friendly?
Light soy sauce is keto-friendly, especially if consumed in small amounts since it contains about 1 gram of carbs per tablespoon.
Is Kikkoman Soy Sauce Keto-Friendly?
Kikkoman soy sauce is safe for keto diets if you only consume a little because it has 0 grams of sugar and 1 gram of carbs.
Is Tamari Soy Sauce Keto-Friendly?
Tamari soy sauce is keto-friendly, but only when you consume it in small amounts. It does not have wheat in it but it still has some carbohydrates from the brewing process.
Is Low Sodium Soy Sauce Keto-Friendly?
Low sodium soy sauce is keto-friendly because it only contains 0.8 grams of carbs.
This is also an ideal option for those who want to reduce their sodium intake while they are on a keto diet.
Is Sweet Soy Sauce Keto-Friendly?
Sweet soy sauce is not keto-friendly because it is high in carbs, having as much as 11 grams in one tablespoon. It has added sugar in it to make the final product sweeter which is why it is not ideal for keto diets.
Is Gluten-Free Soy Sauce Keto-Friendly?
Depending on the brand, gluten-free soy sauce is keto-friendly if it has 1 gram of carbs per serving.
Certain gluten-free soy sauce brands may add more sugar to their soy sauce so be sure to check the nutrition facts.
Is Non-Brewed Soy Sauce Keto-Friendly?
Non-brewed or chemically processed soy sauce is not keto-friendly because it is high in carbs, having around 17 grams per tablespoon.
Chemically processed soy sauce has more carbs because of the ingredients it needs to taste like real soy sauce.
Manufacturers add sugar, corn syrup, etc., to add more flavor to non-brewed soy sauce because they do not ferment it. This adds to the carb content.
Other Keto-Friendly Alternatives To Soy Sauce
If you want other substitutes for soy sauce that are safe for keto diets, here are a couple of alternatives you can try:
1. Maggi Seasoning Sauce
Maggi Seasoning Sauce is a condiment that tastes similar to light soy sauce and can color foods like dark soy sauce.
It is a good option for keto diets because it only has 1 gram of carbohydrates per tablespoon, which is comparable to most soy sauces.
2. Liquid Aminos
Liquid aminos is concentrated amino acids from soybeans and it is very similar to soy sauce. It tastes salty and savory with a dash of sweetness, and it is dark enough to add color to your recipes.
Moreover, liquid aminos has 0 carbs, making it one of the best choices for a guilt-free, keto-friendly condiment.
Most traditional soy sauces are keto-friendly because they are low on carbs, making them a safe option if consumed in moderation.
However, certain variants of soy sauce like sweet soy sauce and chemically processed soy sauce contain a lot of carbohydrates because they have added sugars.