Keto sauces & condiments

Hidden sugar lives here. Mustard, mayo, hot sauce and full-fat dressings are fine; ketchup, BBQ and teriyaki need swaps.

Lowest in net carbs per serving: hot sauce (0 g), red wine vinegar (0 g), rice vinegar (unseasoned) (0 g), white vinegar (0 g), apple cider vinegar (0.1 g).

Keto-friendly 36

Eat these freely within your macros. Low in net carbs per typical serving (about 5 g or less). Fits easily into a 20–30 g daily limit.

Keto-friendly sauces & condiments
Food	Net carbs	Calories	Protein	Fat	Fiber
Hot sauce 1 tsp	0 g	1	0.1 g	0 g	0 g
Red wine vinegar 1 tbsp	0 g	3	0 g	0 g	0 g
Rice vinegar (unseasoned) 1 tbsp	0 g	3	0 g	0 g	0 g
White vinegar 1 tbsp	0 g	3	0 g	0 g	0 g
Apple cider vinegar 1 tbsp	0.1 g	3	0 g	0 g	0 g
Capers 1 tbsp	0.1 g	2	0.2 g	0.1 g	0.3 g
Mustard 1 tsp	0.1 g	3	0.2 g	0.2 g	0.2 g
Sambal oelek & chili garlic sauce 1 tsp	0.4 g	2	0.1 g	0 g	0.1 g
Hollandaise sauce 2 tbsp	0.5 g	151	1.4 g	16 g	0 g
Olive tapenade 1 tbsp	0.6 g	34	0.3 g	3.5 g	0.2 g
Fish sauce 1 tbsp	0.7 g	6	0.9 g	0 g	0 g
Soy sauce 1 tbsp	0.7 g	8	1.3 g	0.1 g	0.1 g
Caesar dressing 2 tbsp	0.8 g	163	0.7 g	17 g	0.2 g
Green chiles (canned) 2 tbsp	0.9 g	6	0.2 g	0 g	0.6 g
Tamari 1 tbsp	0.9 g	11	1.9 g	0 g	0.1 g
Chimichurri 2 tbsp	1 g	124	0.5 g	13 g	0.5 g
Sugar-free ketchup 1 tbsp	1 g	5	0.2 g	0 g	0 g
Horseradish 1 tbsp	1.2 g	7	0.2 g	0.1 g	0.5 g
Worcestershire sauce 1 tsp	1.2 g	5	0 g	0 g	0 g
Blue cheese dressing 2 tbsp	1.3 g	145	0.4 g	15 g	0.1 g
Chili crisp 1 tbsp	1.3 g	91	0.7 g	9 g	0.7 g
Pesto 2 tbsp	1.3 g	128	1.5 g	13 g	0.5 g
Tzatziki 2 tbsp	1.3 g	33	1.9 g	2.3 g	0.1 g
Harissa 1 tbsp	1.4 g	32	0.5 g	2.7 g	0.7 g
Guacamole ¼ cup	1.6 g	96	1.2 g	8.8 g	3.8 g
Salsa 2 tbsp	1.7 g	10	0.5 g	0.1 g	0.7 g
Ranch dressing 2 tbsp	1.8 g	129	0.4 g	13 g	0 g
Thai curry paste 1 tbsp	1.8 g	17	0.4 g	0.6 g	0.6 g
Ponzu sauce 1 tbsp	2.2 g	12	0.7 g	0 g	0 g
Baba ganoush 2 tbsp	2.3 g	40	0.8 g	3.1 g	0.8 g
Enchilada sauce ¼ cup	2.4 g	17	0.3 g	0.5 g	0.3 g
Alfredo sauce (jarred) ¼ cup	2.5 g	101	2 g	9.2 g	0 g
Spinach artichoke dip ¼ cup	2.6 g	143	5.5 g	12 g	1.1 g
Wasabi 1 tsp	2.6 g	19	0.1 g	0.7 g	0.4 g
French onion dip 2 tbsp	2.7 g	62	0.9 g	5.3 g	0.2 g
Miso paste 1 tbsp	3.4 g	34	2.2 g	1 g	0.9 g

Limit — small portions 17

These can fit if you measure them. Swaps shown where they help. Fits keto only in measured portions — roughly 5–10 g net carbs per serving, or easy to overeat.

Limit — small portions sauces & condiments
Food	Net carbs	Calories	Protein	Fat	Fiber	Eat instead
Sriracha 1 tsp	1.1 g	6	0.1 g	0.1 g	0.1 g	Hot sauce
Oyster sauce 1 tbsp	1.9 g	9	0.2 g	0 g	0.1 g	Tamari Fish sauce
Gravy (brown) ¼ cup	2.6 g	31	2.2 g	1.4 g	0.2 g	Xanthan gum Heavy cream Beef bone broth Thickeners swaps →
Balsamic vinegar 1 tbsp	2.7 g	14	0.1 g	0 g	0 g	Red wine vinegar Apple cider vinegar
Coconut aminos 1 tbsp	3 g	15	0 g	0 g	0 g	Tamari
Queso dip 2 tbsp	3.1 g	43	0.9 g	2.9 g	0.2 g	American cheese Salsa Cream cheese
Italian dressing (bottled) 2 tbsp	3.5 g	70	0.1 g	6.1 g	0 g	Olive oil Red wine vinegar Caesar dressing
Steak sauce 1 tbsp	3.5 g	16	0.2 g	0 g	0.3 g	Butter Worcestershire sauce Horseradish
Tartar sauce (bottled) 2 tbsp	3.8 g	63	0.3 g	5 g	0.2 g	Mayonnaise Dill pickles
Thousand Island dressing 2 tbsp	4.2 g	114	0.3 g	11 g	0.2 g	Mayonnaise Sugar-free ketchup Ranch dressing
French dressing (bottled) 2 tbsp	5.2 g	134	0.3 g	13 g	0.8 g	Ranch dressing Blue cheese dressing Olive oil
Asian sesame dressing 2 tbsp	5.8 g	110	1 g	9 g	0.2 g	Sesame oil Rice vinegar (unseasoned) Tamari Sauces swaps →
Vodka sauce (jarred) ½ cup	6.8 g	156	3.8 g	12 g	1.8 g	Alfredo sauce (jarred) Canned tomatoes Heavy cream Sauces swaps →
Peanut sauce 2 tbsp	7.3 g	93	2.3 g	5.8 g	0.6 g	Peanut butter Tamari Lime juice
Marinara sauce (jarred) ½ cup	7.4 g	66	1.8 g	2.1 g	2.4 g	Tomato sauce (plain) Canned tomatoes
Mirin 1 tbsp	8.1 g	43	0.1 g	0 g	0 g	Rice vinegar (unseasoned) Allulose Tamari Sauces swaps →
Gochujang 1 tbsp	8.6 g	40	1 g	0.3 g	0.4 g	Sambal oelek & chili garlic sauce Red pepper flakes Hot sauce Sauces swaps →

Not keto 12

Too many carbs per serving. Here’s what to eat instead. More than about 10 g net carbs per typical serving. Swap it for a low-carb alternative.

Not keto sauces & condiments
Food	Net carbs	Calories	Protein	Fat	Fiber	Eat instead
Ketchup 1 tbsp	4.6 g	17	0.2 g	0 g	0.1 g	Sugar-free ketchup Mustard Mayonnaise Sauces swaps →
Sweet relish 1 tbsp	5.1 g	20	0.1 g	0.1 g	0.2 g	Dill pickles Sauces swaps →
Teriyaki sauce 2 tbsp	5.6 g	32	2.1 g	0 g	0 g	Tamari Soy sauce Sauces swaps →
Hoisin sauce 1 tbsp	6.6 g	35	0.5 g	0.5 g	0.4 g	Tamari Sauces swaps →
Honey mustard 2 tbsp	6.9 g	139	0.3 g	12 g	0.1 g	Mustard Ranch dressing Sauces swaps →
Cocktail sauce 2 tbsp	7.9 g	38	0.4 g	0.3 g	0.5 g	Sugar-free ketchup Horseradish Lemon juice Sauces swaps →
Sweet chili sauce 1 tbsp	10 g	41	0.1 g	0.1 g	0.1 g	Sriracha Hot sauce Red pepper flakes Sauces swaps →
Mango chutney 1 tbsp	12 g	50	0.1 g	0 g	0.2 g	Tzatziki Cilantro Mint (fresh) Sauces swaps →
Sweet and sour sauce 2 tbsp	13 g	54	0.1 g	0 g	0 g	Hot sauce Sauces swaps →
BBQ sauce 2 tbsp	14 g	58	0.3 g	0.2 g	0.3 g	Sugar-free ketchup Hot sauce Sauces swaps →
Chocolate hazelnut spread 2 tbsp	21 g	199	2 g	11 g	2 g	Almond butter Hazelnuts Cocoa powder (unsweetened) Desserts swaps →
Cranberry sauce ¼ cup	27 g	110	0.6 g	0.1 g	0.8 g	Cranberries (fresh) Allulose Erythritol Sauces swaps →