Is Worcestershire Sauce Keto?

Worcestershire sauce has so many uses; it’s versatile and with a bold and complex umami flavor, can enhance many a dish. But is it safe to consume while on the keto diet? Or, can this unique condiment quickly knock you out of ketosis? Here is what you need to know.

So, is Worcestershire sauce keto? Worcestershire sauce can be consumed if you are following the keto diet. Although, you will need to be mindful of serving sizes. Each serving (1 teaspoon) typically provides 1 gram of net carbohydrates, cannot be used freely if you want to remain in ketosis.

So in all actuality, a lot depends on how much you want to consume (as we shall shortly be exploring).

We’ll also be looking at the ingredients of this sauce and why it is advised to use it more sparingly.

The best brands to consider, how to consume it safely, some potential alternatives to consider and a homemade keto recipe that will reduce the carbs further will follow so stick around.

It’s important that you do.

Can You Eat Worcestershire Sauce On Keto?

You can eat most brands of Worcestershire sauce on the keto diet, including Lea And Perrins, so long as you are careful with the amount you use.

By and large, this is a relatively low-carb sauce.= when you stick to 1-2 servings.

The typical recipe is quite minimal in ingredients, as we can see in the most popular brand, Lea and Perrins:

Malt Vinegar (from Barley), Spirit Vinegar, Molasses, Sugar, Salt, Anchovies (Fish), Tamarind Extract, Onions, Garlic, Spice, Flavourings

It’s actually quite a clean list.

Although, I have bolded a couple of problematic ingredients there.

And while you may immediately question this sauce altogether, when you look at the nutritional profile of the sauce you start to get a clearer picture:

Name	Total
Calories	5
Fat	Trace
Carbohydrates	1.1g
– of which sugars	0.9g
Protein	Trace
Sodium	0.1g

Now two things here.

The first is that a teaspoon is not a lot.

5ml is a tiny amount of sauce.

But thankfully, this sauce is rich and a little goes a long way.

So you don’t need to use it much.

And that is going to be essential when consuming Worcestershire sauce on this diet.

You can consume it, but you should do so in a controlled manner.

Besides, you only have a minimum amount of carbs that you can consume.

To ensure you remain in ketosis, you need to ensure your carbohydrate intake does not exceed 20-50 grams.

And that’s for the entire day, across your entire diet.

You’ll have other foods contributing too!

And remember; where your carbs come from is important too.

Preferably it will be from something a little more nutritious, such as vegetables, opposed to from a sauce.

Nevertheless, if you are primarily concerned with ketosis, Worcestshire sauce can have its, limited, place in your diet.

What Are The Best Keto-Friendly Worcestershire Sauce Brands

Most Worcestershire sauce brands follow a similar recipe. However, the best sauces to consider are Lea and Perrins, 365 by Whole Foods Market, Annie’s Certified Organic Worcestershire Sauce, and The Wizards Vegetarian Worcestershire sauce.

All of which you can buy easily from on Amazon.

And they are available in pretty much all of the major, and even less common, grocery store chains too.

And while Lea and Perrins is the signature brand in this condiment category, and you can’t go wrong with it, the truth is many other sauces have a similar nutritional profile.

Each sauce listed here provides 1 gram of carbs, per serving.

These have all been vetted, of course.

But, not all Worcestershire recipes are the same.

So do check the ingredient list and nutrition labels carefully.

Many brands use sugar in their recipe, but some use it more than others so you need to be careful.

Or consider alternatives or follow a recipe.

As we shall now explore below.

Keto Worcestershire Sauce Alternatives

In reality, there are not many simple swaps or direct alternatives to Worcestershire sauce that save you many carbohydrates, or provide the same flavors you seek.

The main alternatives would be soy sauce or fish sauce.

The problem is, however, these sauces actually share a very similar nutritional profile.

You are also looking at around 1 gram of net carbohydrate, per 5 ml serving.

So you’re not saving anything.

All you are doing is changing the flavors which may or may not be preferable for you.

But at the same time, you may want to consider them for variety.

They, like Worcestershire sauce, can be used in moderation too.

Just remember that.

It’s nice to have options.

Especially on keto!

Keto Worcestershire Sauce Recipe

The following recipe is a great alternative to store-bought options and it only takes around 5 minutes to prepare.

Here is what you need and what to do:

Ingredients:

• 1/2 Cup of Apple Cider Vinegar
• 1 Tablespoons of Light Soy Sauce
• 1/4 Teaspoon of Mustard Powder
• 1/4 Teaspoon of Onion Powder
• 1/4 Teaspoon of Garlic Powder
• 1/8 Teaspoon Black Pepper
• 2 Tablespoons of Water
• 2ml of Lemon Juice (Squeezed)

Method

Literally, add all of the ingredients together into a bowl and whisk until they are properly combined!

Either serve right away or add to an airtight container and store in the fridge.

It should last for up to a month if stored properly!

Keto Worcestershire Sauce Recipe Ideas

Next, you’ll want to know how you actually incorporate Worcestershire sauce into your ketogenic diet.

The following are some of the recommended ways to do so.

Remember, you only need to, and should, be using a small amount 1-2 teaspoons at a time.

With Meats

Particularly red meats, including beef and steak.

You only need a few drops, both pre or after searing/frying.

It’s great with pork, and burger patties too!

With Eggs

Scrambled work particularly well; and you can add the Worcestershire sauce either before you cook or once they are done!

Stir-Fries

Particularly those that are abundant in dark green leafy vegetables!

Soups or Broths

If you enjoy a low-carb soup or are into your broth, try adding a couple of drops to intensify the flavor!

Salad Dressing

If you love a good salad, you can even drizzle Worcestershire sauce over the top as a dressing.

Finally

Worcestershire sauce can be keto-friendly

If you use it mindfully.

While there are some carbohydrates in this condiment, and even sugar itself, it is fair to say they are in small amounts in this sauce.

Nevertheless, stick to a couple of teaspoons.

That will give you a lot of leeway and room for other foods in your diet.

Related Questions

Wondering what other sauces you can have while on keto? Check out my following guides to find out!