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Is Coconut Aminos Keto-Friendly?

Coconut Aminos on a kitchen counter

Coconut aminos is keto-friendly and has gained popularity in the health industry due to its low calorie and carb content, making it suitable for various diets including Paleo, vegan, low-carb, kosher, and of course, keto.

This article will delve into the carb content of Coconut Aminos and its impact on keto and suggest alternative options that align better with low-carb, high-fat requirements. Learn how to include Coconut Aminos to make delicious meals without compromising your keto goals.


  • Coconut Aminos is keto-friendly, boasting a low carbohydrate content that fits well within ketogenic dietary guidelines.
  • The typical serving size of coconut aminos is around 1 tablespoon, containing 1-2g net carbs.
  • High sodium levels in Coconut Aminos can also be a concern, especially for those needing to control their sodium intake.

Is Coconut Aminos Keto-Friendly?

Contrary to common belief, Coconut Aminos can indeed be keto-friendly when used mindfully. While it does contain carbohydrates, typically around 1-2 grams of net carbs per tablespoon, its low glycemic index and minimal impact on blood sugar levels make it suitable for many on the keto diet.

Coconut Aminos serves as a versatile substitute for soy sauce, adding a rich umami flavor to a variety of dishes. It can be used as a marinade for meats, poultry, or tofu, as well as a seasoning for stir-fries, salads, and sauces. Additionally, it can be drizzled over vegetables or used as a dipping sauce for sushi or spring rolls. Its versatility and savory taste make it a popular choice in many keto-friendly recipes.

Can You Have Coconut Aminos On a Strict Keto Diet?

Absolutely! Coconut aminos, often used as a soy sauce alternative, brings a rich, savory flavor to dishes. Let's take, for example, an Asian-style chicken broccoli stir-fry. You'd typically marinate your chicken pieces in coconut aminos along with some garlic, ginger, and maybe a splash of sesame oil for extra flavor. Then, as you stir-fry your chicken and broccoli together in a pan, you'd add another drizzle of coconut aminos to season everything beautifully.

Now, here's the cool part: despite its delicious taste, coconut aminos won't break your keto bank. In this dish, for instance, where you might use around 1-2 tablespoons of coconut aminos for the entire meal, you're looking at only adding 1-2 net grams of carbs to your plate. So, even on a strict keto diet, incorporating coconut aminos into your cooking can still be totally manageable, allowing you to enjoy those Asian-inspired flavors without worrying about straying from your low-carb goals.

Carbs In Coconut Aminos

A closer examination of Coconut Aminos' nutritional profile reveals that it contains a modest amount of carbohydrates. Typically, a 1 tablespoon serving of Coconut Aminos provides only 1-2 grams of net carbs, making it suitable for many on a ketogenic diet.

For individuals following a keto regimen, where daily carbohydrate intake typically ranges from 20g to 50g, incorporating Coconut Aminos in moderation can still be managed within their carb limits. However, it's essential to remain mindful of portion sizes and track overall carbohydrate consumption to maintain ketosis effectively.

Coconut Aminos Nutrition Facts

Coconut Aminos is a rich and flavorful condiment with a unique nutrient profile. Let's delve into the nutritional breakdown for a 100g portion.

It contains a substantial amount of Sodium, 2600.0mg to be exact. While Sodium is essential for maintaining fluid balance and proper muscle function, this high level may be a reason to consume this condiment in moderation.

In terms of caloric value, Coconut Aminos contributes 100.0kcal per 100g. This isn't a drastic amount but still worth noting for those monitoring their caloric intake.

Nutrient NameAmount and Unit per 100g
Carbohydrate, by difference40.0g
Sodium, Na2600.0mg
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Coconut Aminos on a Keto Diet

From a nutritional standpoint, Coconut Aminos does offer certain benefits. It contains a decent amount of sodium, which can aid in maintaining electrolyte balance, especially for those in the initial stages of a keto diet when electrolyte imbalance can be an issue.

Keto-Compatible Alternatives for Coconut Aminos

  • Liquid Aminos: Liquid aminos, such as those derived from soy, serve as a viable low-carb alternative to Coconut Aminos. This substitute can be used in similar proportions in recipes that call for Coconut Aminos, delivering a comparable flavor profile. From a nutritional standpoint, liquid aminos tend to contain fewer carbs than Coconut Aminos, making them more keto-compatible.
  • Soy Sauce: Soy sauce, a classic condiment derived from fermented soybeans, offers a savory flavor profile similar to Coconut Aminos. While traditionally not considered a keto-friendly option due to its soy content, for those without soy restrictions, it can serve as a viable alternative. Soy sauce typically contains fewer carbohydrates than Coconut Aminos, with approximately 0.7 grams of net carbs per tablespoon. When substituting soy sauce for Coconut Aminos in recipes, it's recommended to use a similar proportion to maintain the desired flavor balance. However, individuals with soy sensitivities or allergies should exercise caution and opt for other alternatives.
  • Tamari Sauce: Tamari is another soy-based sauce that can replace Coconut Aminos in keto recipes. It imparts a rich, salty flavor to dishes, making it a suitable addition to stir-fries or marinades. Regarding its carb content, Tamari Sauce typically contains fewer carbs per serving than Coconut Aminos.
  • Fish Sauce: Fish sauce, while possessing a distinct flavor, can serve as an alternative to Coconut Aminos for those following a keto diet. It's used sparingly due to its strong taste, so the potential carb count added to dishes would likely be minimal. Be aware though, fish sauce may not suit all palates or dietary preferences.

Soy Sauce vs Coconut Aminos vs. Liquid Aminos

Net Carb Comparison:

  • Liquid aminos (e.g., Bragg's): 0.6g per tablespoon
  • Soy sauce: 0.7g per tablespoon
  • Coconut aminos: 1-2g per tablespoon

When it comes to choosing between soy sauce, coconut aminos, and liquid aminos, the decision often boils down to individual dietary preferences and restrictions. While soy sauce boasts the lowest net carb count at 0.7g per tablespoon and liquid aminos closely follows at 0.6g, coconut aminos trail behind at 1-2g per tablespoon.

So, why the widespread use of coconut aminos in recipes despite its higher carb content? The answer lies in the desire to avoid soy and gluten, which both soy sauce and liquid aminos contain!

For individuals with no soy or gluten restrictions, soy sauce might seem like the logical choice due to its lower carb count. However, for those prioritizing avoiding soy and gluten, the slightly higher carb content of coconut aminos becomes a preferable option. Ultimately, the decision may not solely hinge on net carbs but rather on personal preferences and dietary considerations. While many blogs may promote certain ingredients as more keto-friendly, the key is to choose what aligns best with individual dietary needs and preferences, without necessarily adhering strictly to net carb counts.

Concluding Thoughts on Coconut Aminos and Keto

In the context of a ketogenic diet, it's clear that Coconut Aminos poses certain challenges. Its high carbohydrate content can significantly impact your daily carb limit, posing a risk to maintaining ketosis. While it does offer some nutritional benefits like sodium, which aids in electrolyte balance, the elevated sodium levels could be a concern for individuals needing to control their sodium intake.

Alternative sauce options, such as liquid aminos, tamari sauce, and fish sauce, are worth exploring as they provide similar flavor profiles with significantly lower carb counts. Selecting such alternatives offers a way to continue enjoying rich, flavorful dishes without risking your ketosis state.

Explore our Is It Keto Knowledge Hub.

Are Sauces Keto-Friendly

Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


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Frequently Asked Questions

Yes, Coconut Aminos can be keto-friendly when used in moderation.

Coconut Aminos can potentially disrupt ketosis if consumed in large quantities due to its carbohydrate content.

Yes, Coconut Aminos has a high sodium content, which can be a concern for those needing to control their sodium intake.

Yes, there are variations of Coconut Aminos available with lower carbohydrate content that can be considered keto-friendly, but ordinary coconut aminos are also keto-friendly in moderation.