Soy sauce is a go-to condiment for adding bold, umami flavor to dishes. Typically made from fermented soybeans, wheat, and salt, it's a common ingredient in many Asian cuisines. But if you're following a keto diet, you may be wondering, "Is soy sauce keto-friendly?" Let's find out together!
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I have shared many keto food resources with you, but the one thing that often gets overlooked is condiments. Although small in quantity, they can add up in carbs and hidden sugars if you're not careful. That's why it's important to carefully examine the ingredients in your condiments, including soy sauce!
So, is soy sauce keto-friendly? The answer is not a simple yes or no. It depends on the type of soy sauce and how much you're using in your meals.
In today's post, we'll discuss the different types of soy sauce and how they fit into a keto diet. We'll also share some keto-friendly alternatives for those who want to avoid soy altogether.
Note: For more low-carb food recommendations, this keto food list is perfect for anyone starting the keto diet!
Types of Soy Sauce
Before we dive into whether soy sauce is keto-friendly, let's first understand the different types available in the market.
Soy sauce is made from fermented soybeans, wheat (except for gluten-free versions), salt, and other ingredients like sugar, spices, and preservatives.
There are three main types of soy sauce:
- Regular Soy Sauce: This type is dark-colored with a strong umami flavor. It contains about 1 gram of net carbs per tablespoon.
- Tamari: Tamari is similar to regular soy sauce but doesn't contain wheat, making it a gluten-free option. It also has a richer flavor and is slightly thicker in consistency.
- Coconut Aminos: This type is made from coconut sap and salt, making it a soy-free and gluten-free alternative to regular soy sauce. Coconut aminos have a sweeter taste and are lower in sodium compared to other types of soy sauce!
Soy Sauce Nutrition Facts
To determine if soy sauce is keto, you first need to understand its nutritional profile. Traditional soy sauce is made from fermented soybeans, wheat, and salt. While it’s low in calories, its carbohydrate content can vary depending on the type and brand.
The Basics of Soy Sauce Nutrition
Here's a breakdown of the average nutrition per tablespoon (15mL) of regular soy sauce:
- Calories: ~10
- Carbohydrates: ~1 gram
- Protein: ~1 gram
- Fat: 0 grams
- Sodium: ~1,000 milligrams
At first glance, soy sauce seems pretty harmless for keto. Just 1 gram of carbs per tablespoon is unlikely to disrupt ketosis. However, there are a few things to watch out for.
Watch Out for Hidden Sugars
Some soy sauce brands sneak in added sugars or additional carbohydrates, which can increase the carb count. Always check the ingredient list and nutrition label to ensure you're not unknowingly consuming more carbs than intended.
Gluten in Soy Sauce
Traditional soy sauce contains wheat, making it a no-go for those who are gluten-sensitive or following a strict keto regime that avoids gluten-containing foods.
Luckily, there are keto-friendly soy sauce alternatives that address these concerns!
The Best Keto Soy Sauce Alternatives
If you're looking for options that are guaranteed keto-friendly, you're in luck! Several alternatives to soy sauce cater to low-carb dieters and often come with additional benefits like being gluten-free or lower in sodium. Here are the top picks:
1. Coconut Aminos
Why Keto-Friendly: Coconut aminos are made from fermented coconut sap and come with just 1-2 grams of carbs per tablespoon, making them an excellent low-carb soy sauce alternative.
Bonus Perks: They are naturally gluten-free and lower in sodium compared to traditional soy sauce. Plus, they offer a hint of natural sweetness that pairs well with many dishes.
2. Tamari Sauce
Why Keto-Friendly: Tamari is a type of Japanese soy sauce made without wheat, making it gluten-free. It has a similar carb count to traditional soy sauce but is free from gluten, which is a win for many keto dieters.
Pro Tip: Look for low-sodium versions to reduce your daily sodium intake.
3. Liquid Aminos
Why Keto-Friendly: Typically made from soybeans, liquid aminos are low in carbs and provide a similar taste profile to soy sauce, though they tend to be slightly milder and sweeter.
Consider This: While it’s low-carb, liquid aminos may have a higher sodium content, so moderation is key.
4. Home-Made Keto Soy Sauce
If you’re feeling creative, you can even make your own keto-friendly soy sauce at home by combining ingredients like beef broth, apple cider vinegar, and seasonings for a low-carb, gluten-free alternative.
Best Keto Recipes with Keto Soy Sauce
Once you've chosen the best keto soy sauce alternative for your pantry, the possibilities are endless. Here are a few low-carb recipes to try using these versatile condiments:
1. Keto Teriyaki Chicken
Who says you can't enjoy teriyaki on keto? Use coconut aminos or tamari sauce as your base, and sweeten with erythritol or monk fruit for a sugar-free teriyaki glaze. This pairs perfectly with cauliflower rice for a satisfying low-carb dinner.
Note: I have a homemade teriyaki sauce you have to try! It's absolutely delicious and super easy to make.
2. Keto Hoisin Sauce
Hoisin sauce is a staple in many Asian cuisines, but unfortunately, the store-bought versions are loaded with sugar and carbs. Luckily, you can make your own keto-friendly hoisin sauce at home!
This recipe uses soy sauce as a base, along with other pantry staples like sesame oil, garlic powder, and ginger. Use it as a marinade for meat or tofu dishes, or simply drizzle over stir-fried vegetables for an added burst of flavor.
3. Kung Pao Brussel Sprouts
With its irresistibly sticky, spicy-sweet sauce and delightful crunch from roasted peanuts, these brussel sprouts pack a punch of flavor while staying low-carb and keto-friendly.
4. Keto Mongolian Beef
Mongolian beef is a classic Chinese dish (popular at P.F. Changs) that is usually loaded with sugar and carbs. This low-carb version has a combination of coconut aminos, fresh garlic, and ginger. So delicious!
5. Honey Walnut Shrimp
Honey walnut shrimp is a popular dish in many Chinese restaurants, but not keto-friendly! This low-carb version uses a combination of honey substitute, coconut aminos, and heavy cream for a deliciously sweet and savory flavor without all the added sugars.
6. Korean Mayak Eggs
Korean Mayak Eggs, also known as Korean Marinated Eggs or "Miyagi" eggs, are a popular snack in Korea that have gained popularity among low-carb and keto dieters. These eggs are typically marinated in a soy sauce mixture and served cold as a refreshing and protein-packed snack!
7. Korean Beef Bulgogi
Korean Beef Bulgogi is a classic Korean dish that can be made low-carb and keto-friendly with a few modifications. Thinly sliced beef is marinated in a blend of soy sauce, sesame oil, and other seasonings before being grilled to perfection. Serve over cauliflower rice or zucchini noodles for a delicious meal!
8. Keto Orange Chicken
Orange chicken is a popular dish in Chinese-American cuisine, but it's typically made with sugar and cornstarch. This keto version uses low-carb sweeteners like erythritol or stevia instead of sugar, and almond flour instead of cornstarch for the crispy coating on the chicken. The sauce is made with orange zest, soy sauce, garlic, and ginger for a burst of flavor without the added carbs!
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