Is ketchup keto friendly? – Calories, Nutrition and Keto Recipes

Is ketchup Keto-Friendly?

Standard ketchup is typically not considered keto-friendly due to its high sugar content. A diet that is ketogenic prioritizes high-fat, low-carb foods and sugar is a form of carbohydrate. Therefore, consuming large amounts of ketchup could potentially hinder your success on the ketogenic diet. However, there are low-sugar or sugar-free versions of ketchup available on the market that could fit better into a ketogenic dietary plan, but always check the nutritional information for exact carb content.

Nutritional Facts About ketchup

Ketchup, especially varieties made with high-fructose corn syrup, can be a significant source of added sugar in your diet. Per 100 grams, regular ketchup contains about 22.8 grams of sugar. It also has small amounts of protein, fiber, and various vitamins and minerals.

Nutrition	Per 100 Grams	Per 1 Oz
Calories	101	28
Carbs	25 grams	7 grams
Sugar	22.8 grams	6.5 grams
Protein	1 gram	0.3 gram
Fat	0.4 gram	0.1 gram
Impact on Ketosis	High	High

What is the Average Weight?

The average weight of a ketchup bottle is around 567 grams or 20 oz, which is approximately equivalent to 1.25 pounds. The actual ketchup content will be slightly less due to the weight of the bottle itself.

Additional Information About ketchup

Ketchup contains a small amount of key nutrients such as vitamin A, which promotes good vision, and vitamin C, a powerful antioxidant. It also has a small amount of minerals including potassium, magnesium, and calcium.

Other Foods To Match With

Ketchup is often used as a condiment for various foods. Some classic pairings are with hot dogs and hamburgers. It’s also commonly used in combination with french fries. For a more keto-friendly twig, it could be used in small amounts with grilled chicken or beef. The tangy flavor can nicely complement these proteins. However, due to its high sugar content, it should be used sparingly, or consider using a low-sugar or sugar-free version.

8 Famous Keto-Friendly Dishes To Try

1. Keto-friendly Sugar-Free BBQ Sauce

This recipe uses a sugar-free ketchup substitute, typically made from tomato paste, apple cider vinegar, and a keto-friendly sweetener like stevia. This BBQ sauce is further spiced up with cayenne, black pepper, and onion powder. It adds flavor to grilled meats, making it a great choice for summer BBQs. Being sugar-free, it fits well within a keto diet plan.

2. Keto-friendly Cocktail Sausages in Sugar-Free Ketchup

In this recipe, cocktail sausages are cooked in a homemade sugar-free ketchup that blends fresh tomatoes, vinegar, and spices without added sugars. This dish is an excellent keto-friendly hors d’oeuvre, offering a savory and slightly sweet treat loaded with protein.

3. Keto Burger with Sugar-Free Ketchup

Enjoy a traditional burger without the carbs using a lettuce wrap instead of a bun. The highlight of this meal is the tangy sugar-free ketchup made with tomato puree, vinegar, and a keto-approved sweetener. A serving of this dish gives you high-quality proteins and healthy fats from the beef.

4. Keto-friendly Meatloaf with Sugar-Free Ketchup Glaze

This comfort food recipe uses ground beef mixed with egg, spices, and almond flour. The sugar-free ketchup glaze, made from tomato paste, vinegar, and keto-approved sweetener, gives the meatloaf a tangy crust without adding unnecessary carbs.

5. Keto-friendly Sloppy Joes

This simple and easy-to-make recipe includes ground beef tossed in a sauce of green peppers, garlic, mustard, and a homemade sugar-free ketchup. Served in a lettuce wrap, this meal is low in carbs and high in flavor.

6. Sugar-Free Ketchup Glazed Chicken Wings

Enjoy your game night with this keto-friendly dish. The wings are baked and then glazed in a sugar-free ketchup sauce. This makes a crispy treat that’s high in protein and flavor, but low in carbs.

7. Keto-friendly Fish Tacos with Sugar-Free Ketchup

This recipe swaps the traditional corn shell with lettuce wraps and the breaded fish with grilled or pan-fried fish. The sugar-free ketchup drizzling adds an extra layer of flavor without adding unnecessary carbs, making it a perfect snack or dinner dish.

8. Keto-friendly Sugar-Free Ketchup Deviled Eggs

Traditional deviled eggs get a keto twist by swapping regular ketchup with a sugar-free ketchup. Filled with high amounts of fat and proteins, this dish is a must for anyone following a ketogenic diet. The tangy ketchup adds a burst of flavor to this crowd-pleaser dish.

Frequently Asked Questions about Ketchup and Keto

Is ketchup keto-friendly?

Standard ketchup is not considered keto-friendly due to its high sugar content. Most commercial brands add a significant amount of sugar to their formulas, making it unsuitable for a ketogenic diet, which aims for low carbohydrate intake. However, there are low sugar or sugar-free ketchups available in the market that are more suitable for a keto diet.

How many carbs are in ketchup?

The carbohydrate content in ketchup can vary depending on the brand and whether it’s a regular or sugar-free version. A tablespoon of regular ketchup typically contains around 4-5 grams of carbs, most of which come from sugar. Sugar-free or low-sugar ketchups contain fewer carbs, usually around 1-2 grams per tablespoon.

Can you eat ketchup on a keto diet?

If you’re strict about adhering to your keto diet, regular ketchup might not be the best choice due to its high sugar content. However, you can opt for sugar-free or low-sugar ketchups that have fewer carbs. Keep in mind that even these “keto-friendly” versions should be used sparingly to keep your overall daily carb intake low.

Are there any keto-friendly ketchup brands out there?

Yes, there are several brands that produce ketchup specifically targeted towards people on a low-carb or keto diet. These ketchups typically use sweeteners like stevia or erythritol instead of sugar. Some popular keto-friendly ketchup brands include Heinz No Sugar Added Tomato Ketchup and Primal Kitchen’s Organic Unsweetened Ketchup.

Are there any keto-friendly recipes that use ketchup?

Yes, there are many keto-friendly recipes that use keto-friendly ketchups. One popular dish is a keto meatloaf that uses low-sugar ketchup both in the meatloaf itself and as a topping. Another is a keto-friendly barbecue sauce that uses low-carb ketchup as the base. There’s also a recipe for keto chicken nuggets that uses sugar-free ketchup as a dip. It’s important to remember that while these recipes may be keto-friendly, serving sizes should be monitored to ensure you maintain a low daily carb intake.

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