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Is Teriyaki Sauce Keto-Friendly?

Teriyaki Sauce on a kitchen counter

Is Teriyaki Sauce Keto-Friendly? Well, it's a bit of a mixed bag. While it can undoubtedly add flavor to your keto meals, you need to approach it cautiously.

In this article, we'll dive deeper into its carb content, nutritional profile, and how you can incorporate it into your keto diet seamlessly. So, if you're curious about how teriyaki sauce fits into your keto lifestyle, keep reading!

TL;DR


  • Yes, Teriyaki Sauce is keto-friendly, as it contains around 2.78g of net carbs per tablespoon. But you have to be cautious since it's made with sugar.
  • Teriyaki Sauce is a rich source of certain minerals and vitamins, adding nutritional value to your meals.
  • It can be used in many ways in your keto diet — as a marinade, a stir-fry sauce, or a grilling glaze.

Is Teriyaki Sauce Keto-Friendly?

Teriyaki sauce is a flavorful condiment commonly used in Asian cuisine. It's typically made with soy sauce, sugar, and mirin. Since it's primarily made of sugar, its consumption should be limited, especially for those following a keto diet.

However, depending on how much you use, it can still fit into a keto lifestyle. With approximately 2.78g of net carbs per tablespoon, incorporating teriyaki sauce in moderation can add flavor to your meals without significantly impacting your carbohydrate intake.

So, while it's not entirely off-limits, it's essential to be mindful of portion sizes to stay within your keto goals.

Can You Have Teriyaki Sauce on a Strict Keto Diet?

Given that 1 tablespoon (18g) of Teriyaki sauce has only 2.78g of net carbs, it can fit into this daily allotment with room to spare. However, since you have to be very cautious about your carbohydrate intake on a strict keto plan, it's okay if you avoid it. A strict keto diet typically limits carbohydrate intake to under 20g daily.

Some individuals follow a less rigid version of the keto diet, often called a low-carb diet. This approach allows for a slightly higher daily carb intake, typically between 30 to 50g of net carbs. In such cases, Teriyaki sauce can be included even more effortlessly.

Carbs In Teriyaki Sauce

Teriyaki Sauce, a popular condiment for its unique flavor profile, contains 2.78g of net carbs per 1 tablespoon (18g). It's a relatively low amount, which contributes to its keto-friendly status. 

Teriyaki Sauce Nutrition Facts

In one tablespoon (18g) of Teriyaki Sauce, you'll find a rich blend of both macro and micronutrients. It contains 2.78g of net carbs, 1.0674g of protein, and just 0.0036g of total lipid (fat).

With 12.1842g of water, it also provides 66.78kJ of energy. The carbohydrate content, by difference, is 2.8008g, inclusive of 2.538g of total sugars and 0.018g of total dietary fiber.

Teriyaki sauce is also packed with essential minerals. It has 689.94mg of sodium (Na) which is significant, along with 40.5mg of potassium (K). Other minerals include calcium (Ca) at 4.5mg, iron (Fe) at 0.306mg, magnesium (Mg) at 10.98mg, phosphorus (P) at 27.72mg, and zinc (Zn) at 0.018mg. Trace amounts of copper (Cu) and selenium (Se) are present too.

Nutrient NameAmount and Unit per 1 tablespoon (18g)
Net Carbs2.78g
Water12.1842g
Energy66.78kJ
Protein1.0674g
Total lipid (fat)0.0036g
Ash1.8774g
Carbohydrate, by difference2.8008g
Fiber, total dietary0.018g
Total Sugars2.538g
Calcium, Ca4.5mg
Iron, Fe0.306mg
Magnesium, Mg10.98mg
Phosphorus, P27.72mg
Potassium, K40.5mg
Sodium, Na689.94mg
Zinc, Zn0.018mg
Copper, Cu0.018mg
Selenium, Se0.198µg
Thiamin0.0054mg
Riboflavin0.0126mg
Niacin0.2286mg
Pantothenic acid0.036mg
Vitamin B-60.018mg
Folate, total1.44µg
Folate, food1.44µg
Folate, DFE1.44µg
Choline, total3.51mg

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.

Incorporating Teriyaki Sauce into Your Keto Meal Plan

  1. Use Teriyaki Sauce as a Marinade: Marinating your protein in Teriyaki sauce before cooking can add a burst of flavor. Whether it's chicken, beef, tofu, or fish, a Teriyaki marinade can take it to the next level.
  2. Keto Teriyaki Stir-Fry: Use Teriyaki sauce to create a delicious stir-fry. Load up on keto-friendly vegetables like broccoli, bell peppers, and zucchini, toss in your choice of protein, and finish with a drizzle of Teriyaki sauce for a quick and easy meal.
  3. Teriyaki Glaze for Grilled Foods: Grilling imparts a unique smoky flavor that pairs perfectly with Teriyaki sauce. Brush a bit of the sauce on grilled meats or vegetables near the end of cooking for a tasteful twist.

Keto-Compatible Alternatives for Teriyaki Sauce

  1. Coconut Aminos: This is a popular keto-friendly alternative to Teriyaki sauce. It's made from the fermented sap of coconut palm and sea salt, providing a similar sweet and salty flavor to Teriyaki sauce. It can be used just like Teriyaki sauce, for marinades and stir-fries.
  2. Tamari: This is a wheat-free, gluten-free version of soy sauce, another potential alternative to Teriyaki. It carries a rich, savory taste and can be used in a variety of dishes, like dressings, marinades, and dipping sauces.
  3. Homemade Keto Teriyaki Sauce: Making your own Teriyaki sauce at home allows you to control the ingredients and the carb content. Use a sweetener like erythritol or stevia instead of sugar, and combine it with soy sauce or coconut aminos, ginger, and garlic.

Concluding Thoughts on Teriyaki Sauce and Keto

With its 2.78g of net carbs per tbsp, Teriyaki Sauce is a suitable addition to a ketogenic diet. It provides a flavorful dimension to various dishes while contributing to the daily carb limit without exceeding it.

However, since it's made of sugar, it's best to use a keto version of Teriyaki Sauce to ensure it aligns with your dietary goals. Also, one has to be careful about its high sodium content.

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.

Disclaimer:

The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

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Frequently Asked Questions

Yes, Teriyaki Sauce can be included in a ketogenic diet. However, one should be careful or use a keto version since it is made with sugar.

Most commercially produced Teriyaki sauces are keto-friendly, but it's crucial to check the nutritional label. Some brands may add sugars or other carb-heavy ingredients, so always make sure to check the carb content.

Yes, there are several keto-friendly alternatives to Teriyaki Sauce, including Coconut Aminos, Tamari, or a homemade version using a keto-friendly sweetener.