Is Worcestershire Sauce Keto Friendly

Helpful Insights About Beef Steak

• Net Carbs are 0% of calories per serving, at 0g per serving. This food is safe for the keto diet. If the amount is close to 25g per serving, consider whether you’re going to eat more food later.
• This food’s %DV for sodium is 4%. At 86mg, it’s considered low in sodium according to the FDA’s standard for %DV . The organization considers any food with %DV of less than 5% as low in sodium.

Helpful Insights About Smoked Or Cured Pork Chop

• Net Carbs are 0% of calories per serving, at 0g per serving. This food is safe for the keto diet. If the amount is close to 25g per serving, consider whether you’re going to eat more food later.
• This food’s %DV for sodium is 21%. At 493mg, it’s considered high in sodium according to the FDA’s standard for %DV . The organization considers any food with %DV of more than 20% as high in sodium. If too high sodium is detrimental to your health, this meal may negatively impact your health goals. 2300mg is the daily maximum sodium amount recommended by the FDA.

Soy Sauce + Tamarind Paste + Distilled White Vinegar

Tamarind paste is a cooked-down, flavorful syrup version of the fruit. When it is mixed with soy sauce for added saltiness, and distilled white vinegar to balance the taste, this combination of ingredients makes a sauce that is similar in texture and taste to Worcestershire sauce.

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Helpful Insights About Fried Beef Steak

• Net Carbs are 0% of calories per serving, at 0g per serving. This food is safe for the keto diet. If the amount is close to 25g per serving, consider whether you’re going to eat more food later.
• This food’s %DV for sodium is 4%. At 89mg, it’s considered low in sodium according to the FDA’s standard for %DV . The organization considers any food with %DV of less than 5% as low in sodium.

Keto Worcestershire Sauce Recipe

This product is manufactured by Fathead Industries Inc., a company based in California. This product is a low carb alternative to traditional Worcestershire sauce. It contains no sugar, gluten, soy, wheat, yeast, corn, salt, MSG, artificial flavors, preservatives, colors, or any other additives. It is 100% natural and free from artificial ingredients.2.Fathead Garlic Parmesan

To make the keto worcestershire sauce recipe, you will need:1 cup apple cider vinegar½ cup granulated garlic

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How To Store Worcestershire Sauce

Before opening the bottle, you can store Worcestershire sauce at room temperature.

Once its already opened, refrigerate it to preserve the flavor.

Worcestershire sauce has a general shelf life of two years. Once it has exceeded it, it can lose its flavor and aroma.

Just look at the best by date printed on the bottle.

How Many Net Carbs Are There In Worcestershire Sauce

Net carbs are calculated by deducting the amount of fiber from the total number of carbs.

There are 21 grams of net carbs in Worcestershire Sauce .

As discussed above, if you are eating a traditional keto diet, your aim is to stay below 20 grams of carbs in a day.

An average serving of Worcestershire Sauce is 5ml meaning that you will be eating less than 1.1 grams of net carbs per serving.

So, initially, when asking whether you can eat Worcestershire Sauce on a keto diet, it looks like you can, as long as you are only using 1.1 grams of carbs out of your 20 grams daily carbohydrate intake allowance and IIFYM this could work for you.

However, we need to look a little deeper into the ingredients in Worcestershire Sauce and whether these ingredients are keto friendly.

For more on keto terms and keto abbreviations, like IIFYM, check out these two articles we have collated to help make your keto life easier.

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How To Store Homemade Worcestershire Sauce

You should always store used sauces in the refrigerator. I personally store my homemade sauces in a mason jar sealed tightly with a lid.

You can use whatever container you wish, as long as it has a lid that can be sealed completely and won’t leak.

This sauce will last about one month if you store it properly in the refrigerator.

I also recommend labeling the jar with the date. This way, you know whether it is too old or not. You can tell if the Worcestershire sauce is bad if it has an odd smell or starts to change its texture.

Does Worcestershire Sauce Help To Lose Weight

The answer practically depends on the amount of consumption. 5 ml of Worcestershire sauce contains 1.1 grams of carbohydrates. So, it will not impact your weight gain if you choose to consume a reasonable amount every day.

However, the sugar composition is very high in Worcestershire sauce, so make sure you do not end up with diabetes.

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What Is Worcestershire Sauce

Created in Worcester in Worcestershire, England at the beginning of the 19th century Worcestershire sauce is a fermented liquid condiment.

The creators were two pharmacists John Lea and William Perrins, who went on to form the well-known company Lea & Perrins, which is still the main manufacturer to date.

INTERESTING FACT: Lee & Perrins Worcestershire Sauce claims to be the oldest condement in the US.

Most countries have their own take and names for this sauce, but the base ingredients are largely similar. For more about its history, check out this article.

Worcestershire sauce makes an amazing addition to any number of dishes cheese on toast, steak even to add a splash of flavor to the soup, oh, and dont forget a classic Bloody Mary, but, is Worcestershire Sauce keto friendly?

Read on and we will get into the detail.

Steves Keto Steak Sauce

To hit the target macros of high fat, moderate protein, and low carb on the Keto Diet, steak is going to be a go-to meal for you. That means a tasty steak sauce is essential. Can you have steak sauce on the Keto Diet? As long as it has minimal sugar and carbs, absolutely.

Steves Keto Steak Sauce is a fresh take on a classic steak sauce with clean ingredients and minimal sugar. Its Paleo and Keto-friendly and goes well on both steak and ground beef. Keto steak sauce can be difficult to find, so this is a keeper.

Ingredients: Water, Tomato Puree , Honey, Orange Juice, Olive Oil, Golden Raisins, Red Wine Vinegar, Balsamic Vinegar, Dijon Mustard, Anchovy, Sea Salt, Spices, Garlic, Onion, Natural Hickory Liquid Smoke.

2g Sugar, 2g Carb Per Serving

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How To Make Your Own Low Carb Bbq Sauce

To make this recipe, which uses the shortcut of no sugar added ketchup, you only need these ingredients:

• Low Sugar Ketchup – I prefer Heinz No Sugar Added Ketchup, but if you have a preferred brand already feel free to give that a try.
• Worcestershire Sauce – This sauce does have fish in it. If you have a seafood allergy or are avoiding soy, I have heard of people having success substituting coconut aminos instead of Worcestershire sauce.
• Liquid Smoke – Liquid smoke is pretty essential to the classic bbq sauce flavor, and it should be pretty easy to find at your grocery store.
• Apple Cider Vinegar

How To Use Keto Worcestershire Sauce

There are endless ways you can use this sauce. You might even want to make a double batch and store it in a sealed mason jar in your refrigerator, because you will definitely use it.

• Splash some on your hamburger as it cooks. This gives it a pop of flavor.
• You can also add a few drops of this sauce to a homemade Bloody Mary or other spicy drink .
• I also love adding it to hearty stews and chilis. The flavors in this sauce give everything a well-rounded flavor.

I used it in these recipes:

• Keto Meatloaf Recipe

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Can You Have Bbq Sauce On Keto

Typically on a keto diet, you follow a very low carb way of eating, usually between 20-50 grams of carbs per day. Some follow a stricter practice that includes avoiding ingredients that aren’t deemed clean, such as wheat and certain sweeteners.

My approach, that has been personally successful for me, is to eat foods that fit within my carb allowance regardless of what they are. Even still, most bbq sauces you can find at the store do not fit into a keto diet because of their high carb count due to all of the sugar.

Here are some popular bbq sauce brands and their carb counts per serving:

Red Wine Vinegar + Liquid Aminos

Red wine vinegar is a byproduct of fermented red wine, giving it a robust, complex, smooth, and tangy flavor, which makes it a perfect substitution for Worcestershire sauce.

When combined with liquid aminos, the richness of red wine vinegar is magnified, for liquid aminos add a slightly sweet and savory taste. This sauce is an excellent option for vinaigrettes, marinades, for pickling, and as a condiment. You will still be able to enjoy the complexingly umami taste of Worcestershire sauce without the salt and sugar content!

Is Worcestershire Sauce Keto Friendly?

Commercial worcestershire sauce contains sugar and its very high in carbs, therefore, it is not keto-approved.

What is The Best Substitute for Worcestershire Sauce on the Keto Diet?

You can combine red wine vinegar with coconut aminos and a little bit of keto-friendly sweetener to mimic worcestershire sauce.

References:

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Helpful Insights About Beef Shortribs

• Net Carbs are 0% of calories per serving, at 0g per serving. This food is safe for the keto diet. If the amount is close to 25g per serving, consider whether you’re going to eat more food later.
• This food’s %DV for sodium is 4%. At 84mg, it’s considered low in sodium according to the FDA’s standard for %DV . The organization considers any food with %DV of less than 5% as low in sodium.

Why Most Worcestershire Sauces Are Not Low Carb

Store-bought bottles contain molasses and/or high fructose corn syrup. Both of these are definite no-gos on a low-carb diet.

For example, the popular Lea & Perrins Worcestershire sauce has 1 gram of sugar and 1 gram of carbs in each teaspoon – which adds up pretty quickly.

My recipe has zero net carbs in each serving! Huge difference.

Plus, when you are trying to eat low-carb, you always want to avoid anything with high fructose corn syrup in it. It negatively affects your blood sugar and can actually impact how your body digests carbs.

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Soy Sauce + Apple Cider Vinegar + Water + Brown Sugar + Mustard Powder

The soy sauce and apple cider vinegar will play well with each other in this Worcestershire sauce alternative. Even better, the brown sugar and mustard powder will add the perfect mixture of sweetness and tartness to this Worcestershire dupe. Adding water will make sure that your sauce lasts just as long as a big bottle of Worcestershire sauce!

Heinz Tomato Ketchup No Sugar Added

Traditional store-bought ketchup is a definite no-no on the Keto Diet. Its often made with added sugar and corn syrup. Its one of the danger foods for the Keto Diet. Thankfully, many brands are coming out with no sugar added versions that can be enjoyed on the Keto Diet. Heinz, the top name in ketchup, has recently launched a Keto-friendly ketchup.

So can you have ketchup on Keto? Yes, but you have to select an option that has no added sugar and the nutritional value is naturally low in carbs. Heinz Tomato Sugar-Free Ketchup is a great option.

Ingredients: Tomato Concentrate from Red Ripe Tomatoes, Distilled White Vinegar, Salt, Natural Flavoring, Onion Powder, Sucralose, Spice.

1g Sugar, 1g Carb Per Serving

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Primal Kitchen Mayo With Avocado Oil

Mayonnaise is the workhorse of Keto condiments. With high fat, moderate protein, and low carb, its a must-have Keto pantry item.

Primal Kitchen is one of the leaders in the Keto condiment game with a range of low carb options. They make Keto sauces, marinades, dressings and condiments. This avocado oil mayo is made with a few simple ingredients including avocado oil and organic eggs. Youll love the flavor!

Ingredients: Avocado Oil, Organic Eggs, Organic Egg Yolks, Organic Vinegar, Sea Salt, Organic Rosemary Extract.

0g Sugar, 0g Carb Per Serving

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Can You Eat Mayonnaise On Keto

Keto diet allows you to consume unlimited amounts of fat. However, if you are consuming a lot of carbs, you will not be allowed to eat any amount of fat. This is because fats are stored in your body as energy. So, if you are eating lots of carbs, your body will store the extra calories as fat instead of using them as energy. Therefore, you cannot eat more than 20 grams of fat per day.

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How Much Sugar Is Composed In Worcestershire Sauce

In 100 ml of Worcestershire sauce, the sugar consumption is 18.8 grams which is relatively high. Some people use this sauce for dipping grilled chicken which is a health hazard for people with diabetes.

The Keto diet is maintained to limited carbohydrates, and that is why Worcestershire sauce is not keto-friendly.

Health Drawbacks Of Soy Sauce

Aside from soybeans and wheat, salt is a necessary ingredient in soy sauce. Unfortunately, this results in a high sodium condiment, even when made as a reduced sodium version. Most soy sauces contain between 500-1000mg of sodium per 1-tablespoon serving.

The Dietary Guidelines for Americans recommends no more than 2300mg of sodium intake per day for adults. When looking at the popular brand, Kikkoman soy sauce, found in most grocery store chains in the United States, a 1-tablespoon serving contains 960mg of sodium, which is about 42% of your total daily recommended intake.

Low sodium options available dont tend to show much improvement in this. Kikkoman low sodium soy sauce contains 575mg of sodium per 1-tablespoon serving, reducing the daily value down from 42% to 25%, which is still significantly high. A diet high in sodium can increase risk for the development of high blood pressure, a major cause of heart disease and stroke .

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Can I Use Maple Syrup For Homemade Worcestershire Sauce

There are homemade Worcestershire sauces that use maple syrup along with garlic, onions, and minced jalapeno.

But remember that maple syrup is not keto-friendly. Even if it is a natural sweetener that offers a lot of benefits, it can still affect your ketosis.

But there are maple syrup substitutes you can try on keto!

Health Benefits Of Worcestershire Sauce

Now that we know a little more about this sauce, lets take a look at some of the potential health benefits of having a dash of it in your favorite recipes at home

Not only is Worcestershire sauce a delicious additive to a variety of foods and recipes, but it is also rich in vitamin B6 and immune-boosting nutrients such garlic cloves, onion, and chili extract. These foods are high in vitamin C, a vitamin that acts as an antioxidant to reduce damage and risk of disease from free radicals .

Worcestershire sauce is also rich in iron and niacin from the anchovies. Niacin rich foods can help to improve digestion and breakdown essential macronutrients to be utilized by our body. Iron rich foods help in the production of red blood cells which carry oxygen throughout our body. Both with essential functions, Worcestershire sauce can bring valuable nutrients to the table in just a small serving.

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Whats The History Of Worcestershire Sauce

Theres an interesting history behind the development of Worcestershire sauce as are most things from England. Apparently well the Englishman had returned from Bengali and asked two London-based chemists to try to reproduce a sauce that he enjoyed while overseas

The two struggled to get the recipe correct and put one failed concoction in a jar in their basement and forgot about the jar for two years. When they re-discovered this failed recipe they actually found that the two years had allowed the vinegar to ferment and mellow the flavor and the sauce had became quite savory and tasty.

The two chemists, Lea & Perkins, then started selling their Worcestershire sauce to the cooks of British steamships. The original bottles were wrapped in paper to protect them from breaking during travel. The company still continues to wrap the bottles in paper as a nod to this history.

Helpful Insights About Beef

• Net Carbs are 0% of calories per serving, at 0g per serving. This food is safe for the keto diet. If the amount is close to 25g per serving, consider whether you’re going to eat more food later.
• This food’s %DV for sodium is 5%. At 109mg, it’s considered low in sodium according to the FDA’s standard for %DV . The organization considers any food with %DV of less than 5% as low in sodium.

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Helpful Insights About Lea & Perrins Reduced Sodium Worcestershire Sauce

• Net Carbs are 20% of calories per serving, at 1g per serving. This food is safe for the keto diet. If the amount is close to 25g per serving, consider whether you’re going to eat more food later.
• This food’s %DV for sodium is 2%. At 45mg, it’s considered low in sodium according to the FDA’s standard for %DV . The organization considers any food with %DV of less than 5% as low in sodium.