On a keto diet but are wondering whether you can safely consume oyster sauce without being thrown out of ketosis? Well, this is what you should know.
So, is Oyster sauce keto? Oyster sauce is generally not keto-friendly. With 4-6 grams of net carbohydrate per serving (1 tablespoon) on average, oyster sauce can begin to quickly use up your carbonate allowance if used freely. However, with caution and care, it can be consumed in very limited amounts.
Let us now discuss why you may or may not want to include oyster sauce in your keto diet, some options, and a quick keto-friendly oyster sauce recipe should you want to make some!
Can You Have Oyster Sauce On Keto?
You can have oyster sauce on keto, but only in very limited amounts. Generally, this sauce is far from ideal and for the most part, should be avoided – unless portion and serving sizes can be finely controlled.
And it’s all due to the typical recipe of this dark condiment.
Besides, most oyster sauces (particularly store-bought and pre-made) brands are made from a base of sugar.
So naturally, it is quite a high-carbohydrate sauce.
Take, for instance, the most popular and widely consumed Lee Kum Kee Panda brand.
Here is the full ingredient list, and then, its nutritional content:
|– Of Which Saturated Fat||0g|
|– Of Which Sugars||– 4g|
As you can see, sugar is literally the second ingredient.
And from the table, we can also see it’s very low in fat too.
At least if you are following the keto diet’s strict guidelines.
I am sure you are aware of them.
But just a quick reminder.
To remain in ketosis (where you burn fat for fuel), you cannot exceed more than 20-50 grams of carbohydrate per day.
Now, if you do the simple math, that means that only 1-2 servings at most are what you can have of the Lee Kum Kee Panda brand.
Remember; other food sources will contain carbohydrates too. Even green leafy vegetables.
So, you would need to be especially careful – the point where it may not even be worth it.
That is unless, you seek out other brands, or make some yourself…
What Are The Best Keto-Friendly Oyster Sauce Brands
The best brands of oyster sauce on the keto diet will naturally contain the least amount of sugar.
For instance, there is an authentic Thai brand, called Maekrua, that uses much less sugar.
In fact, there are only 3 grams of carbohydrates per serving (1 tablespoon).
And you can buy this sauce up for a great price on Amazon.
This makes it half the carbohydrate content of the average store-bought brand.
Other than this you will need to check each product and brand carefully.
Look at the nutritional content on the bottle or packaging.
Or failing that, contact the manufacturer.
Keto Oyster Sauce Recipe
The following keto-friendly oyster sauce recipe is virtually sugar-free and contains healthy fats too. It takes all but 2-3 minutes to prepare and make and pairs particularly well with meat and fish.
- /4 Cup of Olive Oil,
- 1/4 Cup of Green Onion Tops
- 2 Tablespoons of Coconut Aminos (like this from Amazon)
- 1 Teaspoon of Powdered Ginger,
- 2 Teaspoons of Sugar-Free Rice Vinegar/Distilled Vinegar
- Add all of the ingredients to a small bowl and stir together until combined.
- Serve and enjoy!
- You can add this sauce to an airtight jar or container and put it in the fridge. It generally keeps fresh for up to a week!
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You may be able to eat a small amount of oyster sauce, but that doesn’t make this particular condiment ideal.
Sugar is one of the foremost ingredients, after all.
In reality, if you want to eat this sauce you should probably seek out a lower-sugar option, or make it from scratch.
Otherwise, you are going to need to be very careful and mindful about the serving sizes.
While that may be okay in your own home, and your own cooking, it’s not really feasible when eating out.
So if you see a dish or menu item when in a restaurant that includes oyster sauce, you are generally best to avoid it.
Wondering what other sauces you can have while on keto? Check out my following guides to find out!
Hello. I’m Jeremy – an experienced saucier who has worked in some of the top kitchens over the last few decades. With a love for sauces, food, and nutrition, I decided to create WeWantTheSauce. Here I share my knowledge and expertise; from ingredients and recipes to storage all the way through to recommendations for every sauce imaginable.