On the keto diet and worrying whether you can consume Teriyaki sauce? Is doing so going to quickly knock you out of ketosis? Well, here is what you need to know.
So, is Teriyaki sauce keto? Some brands and recipes of Teriyaki sauce are keto-friendly if eaten in moderation. However, you should only use this condiment sparingly and consume only 1-2 servings at a time as the carbohydrates can quickly add up. You will also want to check the product packaging to check the carbohydrate content prior to use.
In reality, it’s quite hard to make a blanket recommendation.
Why?
Because different brands use different ingredients.
Some Teriyaki sauce has very low amounts of carbohydrates.
Others can be quite a carbohydrate, and sugar-dense.
In fact, Teriyaki sauces that are marketed as marinades are ones to be particularly mindful of.
Some brands use sugar, others high fructose corn syrup – so you do need to be careful.
Can You Have Teriyaki Sauce On Keto?
You can have Teriyaki sauce on keto, but you have to be particularly mindful of what brand/recipe you are eating and how much you consume.
Of course, the key to the keto diet is staying in ketosis.
But in order to do this, you really need to be careful of your carbohydrate content – in fact, you shouldn’t really be exceeding 20 net grams of carbohydrate over the course of each day.
At least according to the guidelines.
You likely know this already.
Now keeping your carbohydrates so limited is hard to do even at the best of times.
There are a lot of foods, even many non-offending vegetables, that can quickly add to your total and your daily ‘budget’.
Add in some sauce and you can quickly run over.
And not to mention sauce is in many ways, empty calories.
Even if it is delicious.
In other words, while a small amount of Teriyaki can be keto-friendly, it may not be the healthiest means of obtaining your calories, carbohydrates and may be limiting your nutrition.
But, if you can moderate your intake (1-2 tablespoons tops), and stick to the brands referenced below, you can remain in ketosis and enjoy this sauce.
What Brands Of Teriyaki Sauce Are Keto?
The best keto-friendly brands of Teriyaki sauce include Kikkomans and Primal Kitchen; these particular brands only provide 2-3 grams of carbohydrate per serving respectively.
And that’s what you need to do here.
Check the carbohydrate content for each brand.
That’s precisely what I have done here.
Now I personally wouldn’t look any further than the Primal Kitchen Teriyaki sauce that you can buy with an additional 10% off, with my discount code ‘wewantthesauce’.
It was designed with keto in mind, and its ingredient list is truly impressive:
Water, Organic Coconut Aminos (Organic Coconut Syrup, Himalayan Salt), Organic Balsamic Vinegar (Organic Wine Vinegar, Organic Concentrated Grape Must), Organic Dates, Organic Orange Juice Concentrate, Sea Salt, Organic Tapioca Starch, Organic Ginger, Organic Garlic, Organic Tamarind, Organic Sesame Seeds, Organic Distilled Vinegar, Organic Sesame Oil, Organic Yeast Extract
In fact, it is keto certified, and USDA certified organic too.
Definitely, the one to buy.
Otherwise, you have Kikkomans, which is still great and has only 2g of carbohydrate per 15ml (tablespoon serving):
Soy Sauce (Water, Wheat, Soybeans, Salt), Wine, Sugar. Water. Salt. Vinegar, Sodium Benzoate: Less than 1/10 of 1% as a Preservative, Onion Powder, Natural Flavors, Succinic Acid, Garlic Powder
You can get Kikkomans on Amazon for a great price, which is ideal.
These are simply the best brands to buy.
But not all are.
Having reviewed the other options on the market I was seeing carbohydrate counts of 5-10 grams per serving.
In 2-3 servings, you could quickly be knocked out of ketosis.
And a serving is a very small amount.
So do be mindful and check.
Or ask the chef/cook or restaurant if you are eating out.
In fact, you may have to skip the sauce or dish altogether if you cannot confirm the brand or recipe.
How To Make Keto-Friendly Teriyaki Sauce
Keto Teriyaki Sauce Recipe
The best option for ensuring you consume keto-friendly sauce is to make your own, from scratch. This way, you can control the ingredient list and minimize the carbohydrate content. Here is my favorite keto-friendly teriyaki sauce recipe.
Ingredients
- 1 Cup of Water
- ½ Cup of Tamari Sauce
- ¼ Cup of Xylitol
- 1 Tablespoon of Olive Oil
- 2 Teaspoons of Garlic Powder
- ½ Teaspoon of Ginger, ground
- 1/2 Teaspoon of Xanthan Gum
Instructions
- Add all of your ingredients, minus the xanthan gum, to a saucepan and boil over medium heat. Be sure to whisk them all together.
- Bring to a boil and let it boil until you lose about 1/4 of a cup in liquid. Stand over the sauce during this step as the sauce can easily boil over!
- Add the xanthan gum and whisk in.
- Boil until the sauce thickens - then remove from the heat.
- Serve immediately, or allow the sauce to cool at room temperature if you want to store it for later. Add the sauce to an airtight container if you are doing so. It should keep for 5-7 days at maximum freshness and quality.
Finally
Teryaki sauce – It is and it isn’t.
It’s all about the brand you use and how you use it!
This is one of those condiments you have to be particularly mindful and cautious with.
But you can still consume it – by seeking out particular brands, making it yourself, or managing your serving sizes.
Related Questions
Is Kikkoman Teriyaki Sauce Keto-friendly?
Kikkoman Teriyaki sauce is keto-friendly if used sparingly. That being said, there are various Teriyaki sauce products available from Kikomman, with some having more carbohydrates than others. So do check before, and stick to ‘the original’ if possible.
Is Teriyaki Sauce High In Carbs?
Some Teriyaki sauce brands and recipes and brands are high in carbs – with some topping at 10 grams of carbohydrate per serving. That being said, other brands are much lower, so you should check prior to usage.
Does Teriyaki Sauce Have A Lot Of Sugar In It?
Some Teriyaki sauce brands and recipes are high in sugar – although not all of them are. You will need to check the ingredient list, or contact the manufacturer, to confirm.
Wondering what other sauces you can have while on keto? Check out my following guides to find out!
Hello, I’m Jeremy, a sauce enthusiast and taste trailblazer! My endless pursuit of new flavors has led me on a journey to master sauce making at home, along with try out a range of exciting brands and sauce offerings. Now I share my recipes, tips and recommendations on WeWantTheSauce to help fellow foodies find the perfect sauces.