Soy Sauce On Keto: What You Need To Know

Soy sauce is a liquid condiment made from soybeans, wheat, water, and salt. It is commonly used in Asian cuisine to add a burst of umami flavour to dishes. With its unique tangy, sweet, and salty taste, soy sauce is a popular ingredient in recipes such as stir-fries, grilled fish, and chicken potstickers. But is soy sauce compatible with the keto diet?

Soy sauce is keto-friendly in moderation

Soy sauce is a liquid condiment made from soybeans, wheat, water, and salt. It is commonly used in Asian cuisine to add flavour to dishes such as stir-fries and sushi.

When choosing a soy sauce for a keto diet, it is recommended to look for options with reduced carbs or no added sugars. Gluten-free alternatives, such as tamari or coconut aminos, are also available for those following a gluten-free keto diet. These alternatives offer similar flavour profiles without the wheat content.

In conclusion, soy sauce can be incorporated into a keto diet in moderation, but it is important to be mindful of the carbohydrate content and opt for low-carb options when possible.

Dark soy sauce is higher in carbs

For example, the Kee Kum Kee brand of dark soy sauce has 5 grams of net carbs per tablespoon serving. This is a relatively high number of carbs for a condiment, especially when compared to other types of soy sauce. For instance, the popular brand Kikkoman, which is considered a traditional or light soy sauce, has only 1 gram of carbohydrate per tablespoon.

Another example is the Amoy brand of dark soy sauce, which has 8 grams of carbohydrates per 100ml. While this is not extremely high, it is definitely on the higher end when it comes to soy sauce.

If you are following a ketogenic diet, it is important to be mindful of the carb content of dark soy sauce and use it sparingly, if at all. There are also some gluten-free and low-carb alternatives to traditional soy sauce, such as tamari and coconut aminos, which may be better options for those watching their carb intake.

Light soy sauce is lower in carbs

Light soy sauce, also known as traditional or regular soy sauce, is an all-purpose cooking companion. It has a milder taste and thinner consistency than darker varieties, adding a delightful umami essence to a wide array of dishes without overpowering them.

When it comes to carbohydrate content, light soy sauce typically contains around 0.7 to 0.8 grams of net carbs per tablespoon. This makes it a good choice for those following a ketogenic diet, as it can be used in small amounts as a marinade or condiment without significantly impacting carb intake.

For example, the popular brand Kikkoman's traditional light soy sauce has 10 calories and 1 gram of carbohydrate per tablespoon. In contrast, dark soy sauces can have up to 5 grams of carbs per serving.

When selecting a light soy sauce, it is important to read the labels and choose one without added sugars and with reduced carb content. Additionally, for those with gluten sensitivities, it is worth considering gluten-free alternatives like tamari, which has a similar flavor profile to regular soy sauce but without the wheat.

Gluten-free alternatives are available

Soy sauce is typically made from soybeans, water, wheat, and salt. Since wheat is included, soy sauce isn't gluten-free. However, gluten-free alternatives are available for those who are gluten intolerant or follow a gluten-free keto diet.

Tamari is a popular gluten-free alternative to soy sauce. It is simply traditional soy sauce with the wheat removed and is commonly found in health food stores and Asian markets. It is also sugar-free, making it a great option for cooking. Tamari has a similar taste and texture to regular soy sauce, making it a seamless substitute in recipes.

Another gluten-free option is coconut aminos, derived from coconut palm sap. This alternative is more expensive than regular soy sauce and contains extra sugar, contributing to the net carb count in recipes. However, it offers more flavour than tamari and is still a suitable keto-friendly choice.

For those who are gluten-sensitive but not soy-averse, Liquid Aminos is another gluten-free option. It is a combination of soy and water with added enzymes and is also tolerated on a low-carb diet.

Check the ingredients and nutritional information

Soy sauce is generally keto-friendly, but it's important to check the ingredients and nutritional information to make sure it fits within your dietary goals.

Soy sauce is typically made from soybeans, wheat, salt, and water. It undergoes fermentation, which breaks down the soybeans and starches, creating sugars. This process also acts as a preservative, reducing the need for additional preservatives. However, some brands may still include preservatives, so it's important to check the ingredient list.

When examining the nutritional information, here are a few key considerations:

• Carbohydrates and net carbs: Traditional soy sauce has around 0.7 to 0.8 grams of net carbs per tablespoon. While this is relatively low, the amount can accumulate in recipes using larger amounts. Some varieties, such as dark soy sauce and sweet soy sauce, may have higher carb counts due to the addition of sweeteners like caramel or molasses. Look for reduced-carb options or carb-free alternatives.
• Sugar content: Soy sauce can have varying amounts of sugar. Regular soy sauce typically has a low sugar content due to the fermentation process. However, some varieties, like sweet soy sauce, can be very high in sugar, with up to 12 net carbs per tablespoon. Choose options without added sugars to avoid unnecessary carbs.
• Sodium levels: Soy sauce is known for its high sodium content. If you are watching your sodium intake, opt for reduced-sodium versions or consider alternatives with lower sodium levels.
• Gluten-free options: If gluten is a concern, look for gluten-free soy sauce substitutes like tamari, which is wheat-free and provides a similar flavor profile. Coconut aminos, derived from coconut palm sap, is another gluten-free alternative with a similar taste.
• Serving size: While soy sauce is low in calories, it's important to be mindful of the serving size to control your overall carb and calorie intake. A typical serving size is one tablespoon.
• Artificial additives: Prioritize soy sauce without artificial colorings, flavors, or preservatives to align with your commitment to natural and clean eating.

By examining the ingredients and nutritional information, you can make an informed decision about which soy sauce brand and variety align with your keto diet goals. Remember to check the labels and choose options that fit within your specific dietary needs and preferences.

Frequently asked questions