Is soy sauce keto friendly? – Calories, Nutrition and Keto Recipes

Is soy sauce Keto-Friendly?

Soy sauce is considered keto-friendly. Most types of soy sauce have minimal carbs (around 1 gram per tablespoon) and negligible sugar content, making it an acceptable addition to a ketogenic diet. It can be used to add flavor and taste to a variety of dishes without significantly increasing the carbohydrate content.

Nutritional Facts About soy sauce

Soy sauce is rich in various nutrients. It provides a good amount of sodium, and small amounts of iron, potassium, and niacin. It isn’t a significant source of vitamins or minerals, but its complex flavors can enhance many keto recipes.

Nutrition	Per 100 Grams	Per 1 Oz
Calories	53	15
Carbs	5g	1g
Sugar	0.9g	< 0.3g
Protein	7.8g	2.2g
Fat	0.1g	< 0.1g
Impact on Ketosis	Low	Low

What is the Average Weight?

A standard bottle of soy sauce generally weighs about 296ml or 10 fluid ounces.

Additional Information About soy sauce

While soy sauce is low in carbs, it is high in sodium, with about 900 mg per tablespoon. This high sodium content can retain water in the body, which can confuse weight loss progress on the scale.

Other Foods To Match With

Soy sauce can be used as a condiment with a variety of dishes. It’s great for enhancing the flavors of meat, poultry, and fish. Soy sauce also goes well with vegetable stir-fries or used as a marinade for grilled vegetables. It can be a quick and keto-friendly way to season foods without relying on higher-carb sauces or seasonings.

8 Famous Keto-Friendly Dishes To Try

1. Keto-Friendly Stir Fry

Stir fry dishes are quite popular and versatile, and they can easily be made to fit into a ketogenic diet. They typically include a variety of non-starchy veggies, a protein source, and soy sauce for flavour. However, standard soy sauce contains a small amount of carbs. Swapping it for a gluten-free tamari or coconut aminos can keep the dish keto-friendly, as these alternatives are typically lower in carbs.

2. Low Carb Chicken Teriyaki

This Low Carb Chicken Teriyaki substitutes regular soy sauce for gluten-free tamari or coconut aminos. The dish will mostly consist of chicken and non-starchy vegetables, perfectly seasoned with the tamari or coconut aminos. It’s a yummy, simple, and satisfying dish for those following a ketogenic diet.

3. Keto Beef and Broccoli

Beef and Broccoli can be a perfect keto-friendly dish when prepared with tamari or coconut aminos instead of traditional soy sauce. Featuring lean beef and broccoli florets, the dish is high in protein and fiber, and low in carbs. This Asian-inspired dish is a delightful addition to a keto meal plan.

4. Keto Sesame Shrimp

Sesame Shrimp is an easy-to-make, keto-friendly dish when using gluten-free tamari or coconut aminos. It’s a nutritious choice, rich in healthy fats from the sesame oil and abundant in lean protein from the shrimps. It’s a simple, delicious, and quickly prepared seafood dish to include in your ketogenic diet.

5. Low Carb Pork Fried Rice

Pork Fried Rice is a well-known dish that can easily adapt to your ketogenic meal plan by substituting traditional soy sauce with gluten-free tamari or coconut aminos. This dish is typically packed with protein-rich pork and assorted non-starchy veggies, accompanied by cauliflower rice to reduce overall carb content.

6. Keto Mongolian Beef

Mongolian Beef is another familiar dish that can be made suitable for a ketogenic diet. Traditional recipes often use soy sauce, but you can keep the dish keto-friendly by switching to tamari or coconut aminos. Joined by lean beef and non-starchy veggies, it’s a flavorful and nutritious low-carb dish.

7. Keto Egg Roll in a Bowl

Egg Roll in a Bowl, also known as “crack slaw,” is a keto favourite. This dish effectively blends lean meat and various veggies and can easily be made keto-friendly by using gluten-free tamari or coconut aminos instead of traditional soy sauce. It’s a quick, easy, and healthy option for any meal of the day.

8. Low Carb Spicy Tuna Poke Bowl

The Spicy Tuna Poke Bowl is another wonderful ketogenic choice. The freshness of the raw tuna combined with the vibrant flavors of gluten-free tamari or coconut aminos, cucumber, and avocado makes it an appealing keto-friendly dish. The dish is high in quality fats and protein while maintaining a low carb count.

Is soy sauce keto-friendly?

Yes, soy sauce is considered keto-friendly. On a ketogenic diet, the goal is to minimize your carbohydrate intake, and soy sauce contains minimal carbs. Regular soy sauce has approximately 1 gram of carbs per tablespoon, which is a very low amount that won’t significantly impact your daily carb limit on a keto diet.

Does soy sauce contain hidden sugars that might disrupt ketosis?

Most commercial brands of soy sauce do not contain added sugars. Typically, soy sauce contains only four basic ingredients: water, soybeans, wheat, and salt. Although the fermentation process does create some natural sugars, the total carbohydrate content remains low. It’s always a good idea to check the nutrition label, though, because some brands may add sugars or other non-keto friendly ingredients.

Does the wheat in soy sauce make it a non-keto friendly condiment?

Even though wheat is included in most soy sauces, it doesn’t necessarily mean it’s non-keto friendly. The wheat is used during the fermentation process and most of the carbohydrates in wheat are broken down and consumed by the yeast during fermentation. The remaining carbs are minimal, and they should not disrupt a ketogenic diet.

Can I use soy sauce in my keto recipes?

Yes, soy sauce can easily be a part of your keto recipes thanks to its low carbohydrate content. It can be used in marinades, dipping sauces, stir-fry dishes, and much more. Just remember to account for it in your daily carbohydrate intake to ensure you stay within your keto diet carb limits.

Are there specific soy sauce brands that are more keto-friendly than others?

Most traditional soy sauces have a similar, low carbohydrate content, which makes them keto-friendly. However, it’s always necessary to read labels, as some brands may add sugars or other high carbohydrate ingredients. Some brands such as Kikkoman, Tamari Gluten Free Soy Sauce, and Bragg’s Liquid Aminos are typically good options for those on a keto diet.

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