You find yourself on the Keto diet and now a lot of things are off the menu. Condiments and sauces, in particular, can be tricky. But what about Horseradish? Is this fiery white sauce no longer an option, or is it in fact, keto-friendly? Here is what you need to know!
So, is horseradish keto? Most brands and recipes of horseradish are keto-friendly, with an average serving (1 teaspoon) containing only 1 gram of net carbohydrates. That being said, some brands can have up to 3-5 grams of carbs per serving. You thus need to be mindful and either way, limit and control the amount you have.
In all honesty; horseradish is not going to be something that you can liberally enjoy.
There will come a limit.
Besides, on the keto diet, you’re on a pretty stringent ‘carbohydrate budget’, after all – but more on that shortly.
And I’m going on one assumption here today. You’re wondering about the sauce.
This is a vegetable, and while you may be interested to know whether you can eat that too, well the answer is going to be pretty much the same.
So just bear that in mind.
Nevertheless, let us now look at why you may or may not want to include horseradish in your keto diet, what it’s generally made of and how to make a lower-carb version that you can more, safely enjoy.
So do stick around!
Can You Eat Horseradish On Keto Diet?
You can eat horseradish on keto, but how much is going to vary depending on the brand and the rest of your diet. Generally, this is a condiment that you will not be able to eat much of.
The truth of the matter is, it is certainly possible to consume some horseradish.
The exact amount, however, is going to be circumstance-dependent.
And this is the reason for this.
To remain in ketosis (where you burn fat as fuel and not sugar) you need to keep your carbohydrates very low.
Between 20-50 grams, in total, per day low.
So you’ve got a very limited amount that you can consume.
And this is across all the foods you eat in your day-to-day.
Now as you probably know, most foods have carbohydrates to some extent.
Event those you might not have expected to.
So adding a sauce into the mix that does provide carbohydrates is not ideal, even if it is possible.
With your standard recipe or brand of horseradish, you can probably have between 1-3 servings (1-5 teaspoons), at most.
That will give you around 1-6 grams of net carbs, for the most part.
So you should still remain in ketosis, but you would need to be mindful of other foods too.
But how did I get to this recommendation?
Well, I simply ran the math having look at the ingredients and nutrition of the popular Silver Spring brand:
|– Of Which Saturated||0g|
|– Of Which Sugars||0g|
Not a bad ingredient list, it seems.
And in fact, this brand is pretty benign by and large.
But of course, not every brand or recipe will use the same ingredients or have the same nutritional content.
So you do need to remain vigilant and check the specifics first.
For instance, here is the same analysis again.
This time done on Krafts horseradish:
|– Of Which Saturated||1.5g|
|– Of Which Sugars||3g|
That version actually contains sugar.
And 4 grams per serving to boot!
So, you have to be so careful.
Some brands more than others.
Is Store Bought Horseradish Keto?
Store-bought horseradish is generally keto (if consumed responsibly), although there are certainly better brands out there than others.
We’ve already briefly walked through two different options on the market and how they differ so greatly.
But I would like to introduce you to another, recommended keto-friendly option:
St. Elmo Steak House Coarse-Cut Horseradish.
It’s great with steak, fish and other meats.
Plus it has a very minimal ingredient list.
For your reference, here is the full ingredient list and nutritional profile, per serving, for this particular tartar sauce:
|– of which sugars||0g|
Per serving, 1 teaspoon.
So, you could have several servings while still keeping your carbs down low.
Keto Horseradish Recipe
This horseradish recipe is a quick, simple keto-friendly horseradish that requires 6 ingredients and that should take you less than 10 minutes to make.
- 1 Cup of Keto Mayonnaise (this is my recommended one from Amazon).
- 1 Cup of Sour Cream
- 1/3 Cup of Horseradish (plant)
- 1 Teaspoon of Lemon Juice
- 2 Tablespoons Dijon mustard
- 1 Tablespoon Worcestershire sauce
Step One: First you need to prepare the horseradish. Begin by using a vegetable peeler to peel the surface of the tuber. Chop and dice into small pieces. If you like your horseradish chunky you can leave it there. Otherwise, grind in a blender/food processor with a couple of tablespoons of water. Process until well ground.
Step Two: Add the horseradish, and all of the remaining ingredients to a bowl and stir together until combined.
From here, you can either look to serve or refrigerate for a future date.
Generally, so long as you transfer to an airtight container it should last for up to a week!
Horseradish is somewhat keto-friendly, by and large.
That being said there is actually a huge variance in products, brands, and recipes on the market, as hopefully, I have demonstrated here today.
And what that means is how much you can safely consume, will likely range.
It could be as little as 1-2 teaspoons, or you may be able to go up to 4-5.
Thankfully, with a condiment like horseradish, you don’t need much.
It’s quite potent!
And it’s quite easy to make yourself if you are somewhat concerned.
So all in all, as long as you remain mindful, there is no reason why horseradish will necessarily kick you out of your highly desired fat-burning state.
There are typically between 1-6 grams of net carbohydrates per serving of horseradish (1 teaspoon – 5g), depending on the brand you purchase or recipe you follow.
Wondering what other sauces you can have while on keto? Check out my following guides to find out!
Hi there. I’m Jeremy – a passionate food technologist with several decades in the food industry. With a love for sauces, food, and nutrition, I decided to create WeWantTheSauce. Here I share my experience, knowledge, and recommendations; from ingredients and recipes to storage all the way through to nutrition for every sauce imaginable.