Ponzu Sauce On Keto: What You Need To Know

Ponzu sauce is a Japanese condiment that is often used as a dipping sauce or marinade. It is made from a mixture of rice vinegar, katsuobushi flakes, mirin, and seaweed. While it is typically low in calories, Ponzu sauce is not generally considered keto-friendly due to its carbohydrate content and the presence of wheat and soybeans. However, some recipes for Ponzu sauce can be made keto-friendly by substituting certain ingredients.

Ponzu sauce ingredients

Ponzu is a Japanese sauce with a tangy, salty, and citrusy flavour. It is used as a dipping sauce for dumplings, gyoza, and sashimi, and also works well as a marinade and salad dressing.

The ingredients in a typical homemade ponzu sauce are:

• Citrus juice (lemon, lime, yuzu, or a blend)
• Rice vinegar
• Mirin (sweet rice wine)
• Soy sauce
• Kombu (a type of seaweed)
• Katsuobushi (dried bonito flakes)

Some recipes also include light brown sugar, sake, or dried mushrooms.

Commercially-bottled ponzu sauce may include additional ingredients and preservatives such as sodium benzoate, yeast extracts, and sugar.

Is Kikkoman Ponzu keto?

Kikkoman Ponzu is considered a dirty keto food. Dirty keto refers to low-carb foods that contain unhealthy ingredients. In the case of Kikkoman Ponzu, these unhealthy ingredients are sugar and sodium benzoate.

Kikkoman Ponzu is low in net carbs, with 2g of total carbohydrates per serving. However, it should still be avoided on keto because of the sugar and sodium benzoate it contains. Sugar is a high-glycemic sweetener that can raise your blood sugar level and prevent you from reaching ketosis. Sodium benzoate is a controversial additive that is potentially harmful to health and included in lists of food additives to avoid for keto.

To stay in ketosis, it is recommended to limit your net carb consumption to 20-30g per day. Kikkoman Ponzu has 13.33g of net carbs per 100ml serving, which is considered very high.

If you are following a keto diet, it is better to choose nutritious low-carb foods like broccoli, olives, and mackerel. You can also look for other salad dressing brands that are low in net carbs or that use keto-friendly sweeteners like stevia, monk fruit, or erythritol.

In conclusion, while Kikkoman Ponzu is low in carbs, it is not considered keto-friendly due to its unhealthy ingredients. There are alternative keto-friendly options available or you can make your own keto-friendly ponzu sauce at home.

Nutritional value of Ponzu sauce

Ponzu sauce is a Japanese condiment with a unique flavour profile that includes salty, sour, sweet, and bitter notes. It is made with a combination of soy sauce, citrus juice, vinegar, and sugar, resulting in a thin, brown, and watery sauce with a hint of translucence. While it is typically used as a dipping sauce or dressing, it can also be used to marinate meat or as a salad dressing.

The nutritional value of Ponzu sauce can vary depending on the specific ingredients and proportions used, but let's look at the nutritional contents of a typical serving, which is one tablespoon (about 15 grams). According to one source, a one-tablespoon serving of Ponzu sauce contains:

• 5 calories
• 1 gram of protein
• 1 gram of carbohydrates
• 2 grams of sugar

Another source, however, mentions that a one-tablespoon serving (15 grams) of Ponzu sauce contains about 11 calories. This discrepancy could be due to variations in the ingredients or the specific brand of Ponzu sauce.

When it comes to commercially available Ponzu sauces, a 37-gram serving can provide 29 calories, 602 mg of sodium, and 6 grams of net carbs. These sauces often contain additional ingredients and preservatives, such as soy sauce, sodium benzoate, and yeast extracts.

While Ponzu sauce has a distinct flavour and is widely used in Japanese cuisine, it may not offer a significant amount of nutrients, vitamins, or minerals beyond sodium. However, its low-calorie, low-carb, low-fat, and low-sugar content can make it a healthier option to incorporate into your diet, especially when compared to other sauces or condiments.

Keto-friendly alternatives to Ponzu sauce

Ponzu sauce is a Japanese condiment with a distinctive citrusy tang. Unfortunately, it is not considered keto-friendly due to its high carbohydrate content. However, there are several keto-friendly alternatives that can provide similar flavours without compromising your low-carb lifestyle. Here are some options to explore:

Wasabi Sauce

Wasabi sauce is made from Japanese horseradish and is a great keto-friendly alternative. Per 10g of wasabi sauce, you get 4g of net carbs, and it contains no preservatives. This means that consuming a small amount won't affect ketosis. It is perfect for sandwiches, dipping, and as an all-purpose seasoning for spicy dishes.

Muso from Japan Organic Ponzu

This product is an excellent keto-friendly alternative to the regular commercial version. It contains certified organic ingredients and no preservatives like sodium benzoate. Per 15ml, you will get only 1g of net carbs, making it a much better option for those on a keto diet.

Apple Cider Vinegar or White Wine Vinegar

While these vinegar-based sauces may not perfectly replicate the citrusy tang of ponzu, they can add a pleasant acidic note to your dishes. Apple cider vinegar, in particular, is virtually carb-free and is known for its potential health benefits, including improved digestion and reduced blood sugar levels.

Fresh Lime or Lemon Juice

For a similar citrus tang without the high carbs, consider using fresh lime or lemon juice. Lime juice contains only 2.5g of net carbs per tablespoon, and you can use it as a marinade or splash it on salads.

Coconut Aminos

For a more complex flavour, try coconut aminos. This sauce is made from fermented coconut sap and is slightly sweeter and milder than soy sauce. With only 1g of net carbs per teaspoon, it's a much more keto-friendly option.

Tamari

Tamari is a type of soy sauce that contains little to no wheat. It's thicker and less salty than traditional soy sauce. While it doesn't have the citrus notes of ponzu, it can add a savory depth to your dishes. With just 0.8g of net carbs per tablespoon, it's another excellent low-carb alternative.

Making keto-friendly Ponzu sauce at home

Ponzu sauce is a Japanese condiment with a strong citrus flavour. It is traditionally made with yuzu fruit, but lemons, oranges, or grapefruits can also be used. The sauce is typically made by mixing rice vinegar, mirin, katsuobushi (dried bonito flakes), and seaweed. Soy sauce is often added to create a brown sauce served with Japanese dishes.

While ponzu sauce is not strictly keto-friendly due to its soybean and wheat content, it can be incorporated into a "dirty keto" diet. To make a keto-friendly version at home, you can follow the recipe below and substitute sugar with erythritol.

Ingredients:

• 1/2 cup soy sauce or coconut aminos
• 1/2 cup citrus juice (lemon, orange, and/or grapefruit)
• Zest from one lemon
• 2 tbsp mirin (or 2 tsp sugar or erythritol + 2 tbsp sake or water)
• 1/2 cup katsuobushi (dried bonito flakes)
• 1 piece kombu (dried kelp)

Instructions:

Combine all ingredients in a sterilized mason jar and mix well. Refrigerate overnight or up to a week. After steeping, drain the mixture in a sieve to remove the katsuobushi and kombu. Transfer the ponzu to a jar with a tight-fitting lid. The sauce will last up to a month in the refrigerator.

This keto-friendly ponzu sauce can be used as a dipping sauce for shabu-shabu or seafood, a marinade for grilled meats and vegetables, or as a dressing for salads or cold noodles.

Frequently asked questions