Vietnamese Fish Sauce: A Keto-Friendly Condiment?

Vietnamese cuisine is known for its vibrant flavours and colours, and one of the most popular condiments in Vietnamese cooking is fish sauce, also known as Nuoc Cham. This sauce is a perfect symphony of sweet, sour, salty, and spicy flavours and is used as a dip, dressing, or sauce. But is it keto-friendly? The answer is yes! By substituting sugar with keto-friendly sweeteners like monk fruit or erythritol, you can enjoy this delicious sauce while staying in ketosis. This versatile sauce can be drizzled over salads, used as a dip for meats and seafood, or added to noodle dishes for an extra punch of flavour. With its unique taste and versatility, it's no wonder that Vietnamese fish sauce is a favourite among keto enthusiasts looking to add an explosion of flavour to their meals.

Vietnamese fish sauce nutritional value

Fish sauce is a liquid condiment made from fish or krill coated in salt and fermented for up to two years. It is a staple seasoning in Southeast Asian cuisine, particularly in Vietnam, Thailand, and Cambodia.

Vietnamese fish sauce, or nước mắm, is made with anchovies, mackerel, scabbard fish, and salt. It does not contain any additives like sugar, hydrolyzed protein, or preservatives.

A serving of 1 tablespoon of fish sauce (18g) contains 6 calories, with a relatively low-calorie density of 35 calories per 100g. The macronutrient breakdown is 42% carbohydrates, 0.3% fat, and 58% protein.

Some nutrients present in fish sauce include vitamin B12, vitamin B-6, and magnesium, although these are found in small amounts.

Vietnamese dipping sauce, or nước chấm, is a prepared fish-based condiment that is savory, lightly sweet, and salty. It can also be sour and spicy if lime and chili peppers are added. The main components are fish sauce, water, and sugar.

Ingredients:

• 2.5 tablespoons of fish sauce
• 2 tablespoons of lime juice
• 1 tablespoon of rice vinegar
• 5 tablespoons of warm water
• 3 tablespoons of keto-friendly sweetener (such as keto honey, monk fruit sweetener, or erythritol)
• 2 small cloves of garlic, finely minced
• 1 Thai chili or half a serrano red chili pepper, sliced (optional)

Instructions:

• Combine all the ingredients in a bowl, stirring well until the sweetener is dissolved.
• Let the sauce sit for at least 15 minutes before using.
• Store in an airtight glass container in the fridge for up to 3-4 weeks. Note that the chili and garlic flavors might become stronger over time.

Keto-friendly Vietnamese fish sauce recipes

Vietnamese cuisine is known for its vibrant flavours, and you can easily make keto-friendly Vietnamese dipping sauces (or 'nuoc cham') to enjoy with your favourite dishes. Here are some recipes to try:

Keto Nuoc Cham

This recipe is perfect as a salad dressing or as a dipping sauce for spring rolls, noodle dishes, and more. It has a sweet, sour, and salty flavour profile that is typical of nuoc cham.

Ingredients:

• 2 tbsp lime juice
• 2.5 tbsp fish sauce (use a keto-friendly brand like Red Boat, which contains only anchovies and salt)
• 1 tbsp rice vinegar
• 5 tbsp warm water
• 3 tbsp keto honey, regular honey, or maple syrup
• 2 cloves small garlic, finely minced
• 1 whole Thai chilli or half a serrano red chilli pepper, sliced (optional)

Instructions:

• Combine all ingredients in a bowl and stir well until the sugar is dissolved.
• Let the sauce sit for at least 15 minutes before using.
• Store in an airtight glass container in the fridge for up to 3-4 weeks. The chilli and garlic flavours will intensify over time.

Sugar-Free Nuoc Mam

This is another easy recipe for a Vietnamese dipping sauce that can be used as a dressing, dip, or sauce.

Ingredients:

• 3/4 cup Golden Monkfruit sweetener
• Hot water
• Lime juice
• Garlic
• Thai peppers
• Fish sauce

Instructions:

• Pour hot water into your container.
• Add the sweetener to the hot water and stir until dissolved.
• Pour in lime juice, garlic, and Thai peppers, then stir.
• Carefully pour in the fish sauce, close the container, and shake.
• Refrigerate until needed.

Classic Keto Nuoc Cham

This recipe replaces sugar with allulose to make a sweet and tangy dipping sauce.

Ingredients:

• 3 cloves garlic
• 1/3 cup warm water
• 1/4 cup fish sauce (Red Boat brand recommended)
• 2 tbsp distilled white vinegar
• 1/2 cup allulose

Instructions:

• Grind the garlic and Thai chillies (optional) using a mortar and pestle to release their aroma.
• Combine all ingredients in a bowl or jar and mix until the allulose has dissolved.
• Refrigerate the sauce in a jar until needed.

Low-Carb Vietnamese Fish Dipping Sauce

This recipe is great as a salad dressing or for dipping shrimp, vegetables, or meats.

Ingredients:

• 1/4 cup fresh lime juice
• 2 tbsp finely diced purple onion or shallots
• 1 tbsp sugar-free rice wine vinegar
• 1/4 tsp red pepper flakes

Instructions:

Mix all ingredients and serve.

Vietnamese fish sauce brand recommendations

Fish sauce is a staple in many Asian kitchens, especially in Southeast Asian cuisine. In Vietnam, it's commonly mixed with lime juice, sugar, garlic, and chilis to make a table dipping sauce. When looking for a Vietnamese fish sauce brand, it's important to consider factors such as ingredients, fermentation process, and taste. Here are some recommended brands of Vietnamese fish sauce:

Red Boat Fish Sauce:

Red Boat is a popular choice and is widely distributed. It's made with just two ingredients: anchovies and sea salt. The sauce is barrel-aged for 12 months in Vietnam, giving it a pure and intense flavour. It's also one of the few "first press" fish sauces, similar to olive oil. Red Boat is a good option for those with dietary restrictions, except for those on a low-sodium diet.

Three Crabs Brand Fish Sauce:

This brand is a favourite among many families. It's known for its sweet and salty balance and caramel colour. While it's labelled as a Vietnamese brand, it's actually produced in Thailand and processed in Hong Kong. Three Crabs Fish Sauce is widely available and affordable, making it a solid choice for those on a budget. However, it may contain gluten, so be sure to read the labels carefully if you have dietary restrictions.

Savory Hai Ngu:

Savory Hai Ngu is another recommended brand that offers a pleasant flavour. It includes a strong narrative on its label, sharing the story of artisanal fish sauce production in Vietnam. This brand is likely to be found in hard-core Vietnamese or Viet-Chinese markets.

9999 Brand:

The 9999 brand claims to have a legacy dating back to 1895. While it includes preservatives and additives, it has a pleasant flavour and is professionally presented. This brand may be a good option, but it's important to consider your preferences regarding additives.

Son Fish Sauce:

Son has been producing fish sauce in Vietnam since 1951. Their product is aged for one year and contains only anchovies and sea salt. They catch wild anchovies off the southwest coast of Vietnam and ferment the sauce with natural sea salt. Son Fish Sauce is of high quality, so a small quantity goes a long way. It's perfect for a Vietnamese dipping sauce or adding flavour to noodles and salads.

When choosing a Vietnamese fish sauce, it's best to trust your taste buds and select one that aligns with your preferences and dietary needs. These brands offer a variety of options to enhance your cooking and elevate your dishes.

Vietnamese fish sauce substitutes

Fish sauce is a pungent liquid condiment used in Southeast Asian cooking, particularly in Vietnam, Thailand, Cambodia, Laos, Myanmar, and the Philippines. It is made by fermenting fish (usually anchovies) with salt and sometimes sugar.

If you're looking for a substitute for Vietnamese fish sauce, here are some options:

Soy Sauce

Soy sauce is often regarded as a vegetarian alternative to fish sauce, although the two condiments have very different flavours. Soy sauce has a darker, more caramel-like taste compared to the bright sour saltiness of fish sauce. Start with less soy sauce than the amount of fish sauce you would normally use, and adjust to taste.

Soy Sauce and Rice Vinegar

For an even closer substitute, try mixing equal parts soy sauce and rice vinegar. This combination will give you the salty, sour freshness of fish sauce.

Soy Sauce and Lime Juice

Another option for a salty, sour flavour is to mix soy sauce with lime juice.

Anchovies

A few finely chopped anchovies can be added to a curry or stir-fry to add savoury saltiness. However, this may not be the best option if you're looking for a liquid substitute.

Sugar-Free Nuoc Mam

If you're looking for a keto-friendly option, you can make a sugar-free version of nuoc mam, a Vietnamese dipping sauce. Combine lime juice, garlic, Thai peppers, fish sauce, and a sugar substitute such as Golden Monkfruit sweetener or erythritol/xylitol.

Vietnamese fish sauce serving suggestions

Vietnamese fish sauce, or nước chấm, is a versatile condiment that can be used to elevate a wide range of dishes. Here are some serving suggestions:

Dipping Sauce

Nước chấm can be served as a dipping sauce for various items such as spring rolls, egg rolls, grilled meats, or lettuce wraps with fresh herbs. It is the perfect companion to dishes like chả giò (egg rolls), spring rolls or summer rolls, bánh xèo (savory Vietnamese crepes), bánh cuốn (rolled rice sheets with pork and mushroom filling), and grilled pork chops.

Dressing

This sauce can also be drizzled as a dressing over dishes like rice plates, vermicelli noodle bowls, salads, rice rolls, or Vietnamese pancakes/crepes. It pairs well with noodle dishes and bowls, such as Vietnamese noodle salad, lemongrass chicken noodle bowls, and shirataki noodle salad.

Wing Sauce

For a unique twist, use nước chấm as a wing sauce for chicken wings.

Marinade

Nước chấm can also be used as a marinade for meats, seafood, or tofu before grilling or stir-frying, infusing your dishes with a burst of Vietnamese flavors.

Frequently asked questions