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Is soy sauce keto? How many carbs and net carbs are in soy sauce? In this post, you’ll learn everything about soy sauce and whether you can use it when following a keto diet.
Soy sauce is a condiment that is commonly used in Asian cuisine, and it is made from fermented soybeans, wheat, salt, and water. The carb content in soy sauce can vary depending on the brand and the specific recipe used, but generally, soy sauce does contain carbs.
What is Soy Sauce?
Soy sauce is a savory, salty, and slightly sweet liquid condiment made from soybeans, wheat, salt, and water. It originated in China several thousand years ago and is now widely used throughout Asia and the rest of the world.
It’s often used as a seasoning in cooking, as a dipping sauce for sushi, sashimi, and other dishes, and as a marinade for meats and vegetables. It is also an important ingredient in many Asian sauces, such as teriyaki sauce, hoisin sauce, and stir-fry sauce.
How is Soy Sauce Made?
To make soy sauce, soybeans are first cooked and mixed with roasted wheat. This mixture is then fermented with a type of mold called Aspergillus oryzae, which breaks down the complex proteins and carbohydrates in the soybeans and wheat into simpler amino acids, sugars, and organic acids.
After fermentation, the mixture is filtered to remove the solids and then mixed with salt and water to create a salty liquid. The color, flavor, and aroma of soy sauce can vary depending on the specific type and production method used. Dark soy sauce, for example, is aged longer and has a deeper, more complex flavor than light soy sauce.
Is Soy Sauce Keto-Friendly?
For people using it in moderation as a flavoring or dipping sauce, soy sauce is Keto-friendly, as the amount of carbs in soy sauce is relatively small. A typical serving size of soy sauce (1 tablespoon) contains around 1 gram of carbs.
However, some brands of soy sauce may contain added sugars or other ingredients that could significantly increase the carb content. Therefore, make sure to check the nutrition label or ingredient list when purchasing soy sauce and to choose a brand that has minimal additives and low-carb content.
How Many Carbs in Soy Sauce
The number of carbs in soy sauce can vary depending on the brand and type of soy sauce. Generally, a 1-tablespoon (15 ml) serving of regular soy sauce contains only 0.8 grams of carbohydrates according to USDA.
However, some brands of soy sauce may contain added sugars or other ingredients that can increase the carb count.
How Many Net Carbs In Soy Sauce?
|1 tablespoon (16g)||0.6 grams|
|1 teaspoon (5.3g)||0.2 grams|
|1 cup (255g)||10.5 grams|
|1 packet (8.9g)||0.3 grams|
What to Look for When Buying Soy Sauce For A Keto Diet
- Low in Carbs: You should look for brands that have low carbohydrate content, typically less than 1 gram of carbs per tablespoon.
- No Added Sugar: Some soy sauces may contain added sugar, which can spike insulin levels and increase carb intake. Look for brands that are free of added sugar.
- Gluten-Free: If you have gluten intolerance or celiac disease, look for soy sauce brands that are labeled as gluten-free.
- Tamari: Tamari is a type of soy sauce that is traditionally made without wheat, so it is naturally gluten-free. It also has a richer, more complex flavor than regular soy sauce.
Make sure to always check the ingredients list and nutrition facts panel when buying soy sauce for a keto diet.
Types of Soy Sauce
There are several types of soy sauce. Below are some of the most popular ones:
- Light Soy Sauce (Regular): This is the most commonly used type of soy sauce. It is made from a combination of soybeans, wheat, salt, and water. It has a thin consistency, light brown color, and a salty taste.
- Dark Soy Sauce: It’s aged longer than regular soy sauce and has a thicker consistency, darker color, and a slightly sweeter taste. It is often used in marinades, stir-fries, and braised dishes.
- Mushroom Soy Sauce: This is infused with mushroom extract, which gives it a unique umami flavor. It is often used in stir-fries and as a marinade for meat.
- Sweet Soy Sauce: It’s made with palm sugar or molasses, giving it a sweet taste. It is often used as a dipping sauce for fried foods and as a seasoning for noodle dishes.
- Shoyu Soy Sauce: It’s a blend of soy sauce and wheat-based sauce. It has a well-balanced taste and is often used in soups, stews, and dipping sauces.
- Ponzu Sauce: This is a Japanese citrus sauce made with soy sauce, rice vinegar, and citrus juice. It has a tangy, citrusy taste and is often used as a dipping sauce for sushi and sashimi.
Best Keto Soy Sauce Brands
- 365 Organic Reduced Sodium Shoyu Soy Sauce
- Bragg Liquid Aminos
- 365 Shoyu Soy Sauce
- San-J Organic Shoyu Soy Sauce
- Simple Truth Organic Reduced Sodium Tamari Sauce
Keto Soy Sauce Substitutes
- Worcestershire sauce: A savory sauce made from vinegar, molasses, and spices, Worcestershire sauce has a similar umami flavor to soy sauce and can be used as a substitute in recipes.
- Fish sauce: It’s a common ingredient in Southeast Asian cuisine, made from fermented fish and salt. It has a salty, savory flavor and can be used as a substitute for soy sauce in certain recipes.
- Coconut aminos: This is a soy sauce alternative made from the fermented sap of coconut palm and salt. It has a similar salty and umami flavor to soy sauce and is a popular substitute in keto and paleo diets.
- Liquid aminos: Made from non-GMO soybeans and water, liquid aminos are naturally gluten-free. They have a similar flavor to soy sauce and are lower in sodium.
How Much Soy Sauce Can You Eat in Keto?
One tablespoon of regular soy sauce contains approximately 1 gram of carb, so you can easily have up to 3-4 tablespoons of soy sauce a day on keto. However, some individuals may need to limit their sodium intake, so it is best to monitor your consumption and adjust accordingly.
Is Kikkoman Soy Sauce Keto-Friendly?
100ml of Kikkoman soy sauce contains approximately 3.2 grams of carbohydrates according to Kikkoman’s website. So it is keto-friendly and you can have it in moderation.
Is Tamari Soy Sauce Keto?
Tamari soy sauce is keto-friendly because it’s low in carbs and sugar. It is made from soybeans, which are high in protein, and it does not contain any added sugar or wheat flour, which can be common in some other types of soy sauce. The typical tamari sauce contains 1 gram carb in each 1 tablespoon serving according to USDA.
Is Dark Soy Sauce Keto?
Dark soy sauce is only keto-friendly depending on how many grams of carbs it has. Some dark soy sauces may only have 1-2 grams of carbs, making them a safe but not ideal option. However, other variants can have up to 5 grams of carbs which are not keto-friendly.
Most dark soy sauce is not keto-friendly due to its high carb content. Although it has a low glycemic index and is a source of umami flavor, sometimes it can contain around 8 grams of carbohydrates per tablespoon.
How Many Carbs in Low-Sodium Soy Sauce?
There are 0.8 grams of carbs per tablespoon of low-sodium soy sauce according to USDA.
How Many Carbs in Soy Sauce Packet?
According to USDA, an individual packet of soy sauce has about 0.4 grams of carbohydrates.
Best Keto Recipes with Soy Sauce
Loaded with tender chicken and healthy vegetables, this keto chicken stir fry takes less than 20 minutes to make with only 2 g of net carbs. Soy sauce adds a nice umami flavor to the meal and it’s perfect for a weeknight dinner!
- Net Carbs: 2.7 g
- Total Carbs: 4.2 g
- Calories: 131
- Fat: 1.5 g
- Protein: 25 g
If you want all of the flavors with fewer calories and carbs, you’re going to love all these easy miracle noodle recipes. Whether you’re keto, paleo, vegan, or gluten-free, you can enjoy this product guilt-free.
- Net Carbs: 6 g
- Total Carbs: 7 g
- Calories: 160
- Fat: 4 g
- Protein: 24 g
If you miss rice when following a keto diet, you must try this keto cauliflower fried rice. It is a quick and easy low-carb meal, and pairs perfectly with your favorite main courses such as chicken, steak, or seafood.
- Net Carbs: 15 g
- Total Carbs: 22 g
- Calories: 273
- Fat: 17 g
- Protein: 12 g
Soy sauce adds a great flavor to the keto dumpling sauce. It’ll be your new favorite dipping sauce!
- Net Carbs: 1 g
- Total Carbs: 2 g
- Calories: 27
- Fat: 2 g
- Protein: 1 g
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Keto Noodles with Soy Sauce Recipe
- 2 packages Miracle Noodles 8 ounces per package
- 1 pound raw shrimp peeled, deveined and thawed
- 2 teaspoons olive oil
- 1 cup carrots grated
- 1 tablespoon minced garlic
- 1/2 teaspoon minced ginger
- 2 tablespoons low sodium soy sauce
- 2 teaspoons sugar optional
- 1 green onion sliced
- salt and pepper to taste
- Rinse the shirataki noodles with cold running water in a colander.
- Add the noodles to a non-stick skillet over medium heat. Cook for 2-3 minutes until dry. Remove from heat and set aside.
- Add oil to a skillet over medium heat. Add garlic and ginger. Sauté for about 1 minute until fragrant.
- Add carrots, and sauté for about 5 minutes or until tender.
- Add in the shrimp and stir fry another 2-3 minutes until they just turn pink.
- Add the cooked noodles, soy sauce, optional sugar, and green onions. Stir to combine. Season with salt and pepper to taste. Remove from heat. Serve and enjoy!
- Use cold water to rinse the noodles so you don’t start cooking the noodles during the rinsing phase.
- Drain the noodles properly before cooking.
- Cook the drained miracle noodles for 2-3 minutes separately in a non-stick skillet over medium heat until mostly dry before mixing it with other ingredients.