Everything counts when it comes to a ketogenic lifestyle, including toppings and condiments. You may be wondering if ketchup is ok to eat while you try to get your body into ketosis. How many carbs does ketchup have? What is it made of? Read on to find out more about ketchup and whether or not you can still enjoy it.
What Ingredients Are In Ketchup?
Sweet and slightly tangy, ketchup is made with tomatoes, sugar, and vinegar, along with some seasonings and spices.
Different brands may use various spices like onions, allspice, coriander, cloves, cumin, garlic, mustard, celery, cinnamon, or ginger.
What Is Keto?
The basis of the keto diet is to minimize carbs and favor fats. The goal is to get the body to stop using glucose as energy and use ketones instead. When you eat more carbs, your body uses the glucose in those carbs as the primary energy source.
On a keto diet, your carb intake must be deficient. This will force your body into a state of ketosis. Without carbs, the body will break down fats and produce ketones which will be used to energize the body.
To reach and maintain ketosis, your carb intake must be no more than 5% of your total daily calorie count. This is usually about 20g of carbs per day. If you exceed that amount, it will kick your body out of ketosis. It is crucial to maintain your carb intake to remain in a state of ketosis.
Is Ketchup Keto-Friendly?
Unfortunately, ketchup is not ketogenic. It contains sugar and other sweeteners. The added sugar makes traditional ketchup too carb-heavy to consume on keto.
It is safe to eat a single teaspoon of ketchup while on keto, but most people tend to enjoy more than that. This will impact the carbs you can ingest for the day, so if you choose to have some ketchup, keep all of this in mind.
How Many Carbs Are In Ketchup?
There are 4.6g of carbs per tablespoon of ketchup, as per the USDA. The carbs come from the sugar content.
How Many Net Carbs In Ketchup?
| Serving Size | Total Carbs | Net Carbs |
| 1 tablespoon (17g) | 4.6 grams | 4.5 grams |
| 1 dipping-size container (28g) | 7.5 grams | 7.5 grams |
| 1 packet (10g) | 2.7 grms | 2.6 grams |
| 1 cup (272g) | 73.7 grams | 72.8 grams |
Ingredients For Making Keto Ketchup
While most store-bought ketchup is not keto-friendly, you easily make a keto version at home with just a few simple ingredients:
- tomato paste
- apple cider vinegar
- keto sweeteners such as erythritol or stevia
- garlic powder
- onion powder
- salt and pepper
What To Serve With Keto Ketchup
Here are some suggested foods to pair with ketchup:
- Eggs
- Keto Chicken Nuggets
- Low Carb Meatloaf
- Keto Hot dogs
- Jicama Fries
- Roast Meat (like beef, chicken or turkey)
- Roasted vegetables such as cauliflower and broccoli
- Keto chicken fingers
How To Store Homemade Keto Ketchup
To store homemade ketchup, place it in an airtight container in the fridge for up to 3 weeks. You may also freeze it in freezer-safe containers or bags for up to 6 months.
Keto Ketchup Brands
You can purchase different varieties of ketchup. Here is a closer look at the net carb count per tablespoon by brand:
- Primal Kitchen: 2g
- Heinz No Sugar Added: 1g
- G Hughes: 1g
- Halo + Cleaver:2g
- Sir Kensington’s:4g
FAQ
Is Ketchup Low Carb?
Traditional ketchup is not low-carb and it is not keto as it usually contains added sugar or even cornstarch. The carb count can vary by brand, but it is around 4g to 5g per tablespoon. This adds up quickly when your daily carb limit is only 20g of carbs. The added sugar can spike insulin levels and kick the body out of ketosis.
What Ketchup is Keto-Friendly?
Low-carb and sugar-free ketchup varieties may be keto as long as they don’t contain any other non-keto ingredients. You can also make your own to be safe.
Does Heinz Make A Keto Ketchup?
Heinz does offer a keto-friendly ketchup called Heinz No Sugar Added Tomato Ketchup. It is sweetened with Splenda and only has 1g of carbs per serving.
Can You Have Ketchup on A No Carb Diet?
It is best to avoid ketchup. Even keto ketchup has natural sugar from the tomatoes.
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How to Make Keto Ketchup
Ingredients
- 6 ounces tomato paste
- 1/4 cup apple cider vinegar
- 1/4 cup water
- 2 tablespoons erythritol or stevia
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- salt and pepper to taste
Instructions
- In a medium-sized mixing bowl, whisk together the tomato paste, apple cider vinegar, and water until smooth.
- Add the erythritol (or stevia), garlic powder, onion powder, sea salt, and black pepper. Mix well to combine.
- Taste and adjust seasoning as necessary.
- Transfer the ketchup to a jar with a tight-fitting lid and refrigerate until ready to use.
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