Keto Food List
Ketchup
Condiments
Not Keto Friendly
Per 100g
Net carbs
27.4g
Total carbs
27.4g
Fats
0.1g
Protein
1.04g
Calories
101
Glycemic Index
55
Fiber
0.3g
Sugars
21.3g

Is Ketchup Keto-Friendly?

Unfortunately, ketchup is not keto-friendly as it is high in carbs and highly processed with many harmful non-keto ingredients.

Not Keto

  • It would be best to limit your daily carb consumption from 20g to 30g to maintain ketosis. 
  • However, ketchup is too high in net carbs (27.4g per 100g), and this will supersede your daily carb allowance even in small servings.
  • You can instead substitute ordinary ketchup with homemade low-carb ketchup.
  • A keto diet is ideally high in fat and low in carbs. However, unlike other keto-friendly condiments, ketchup is low in fat.

Contains Sugar

  • Ordinary ketchup contains sugar linked to increased blood sugar levels that inhibit you from reaching ketosis. 
  • The high sugar content is also unsuitable for people with diabetes.
  • Therefore, it would be best to use other ketchup brands that are keto-friendly and contain natural sweeteners like stevia, erythritol, and monk fruit.

Highly Processed Food

  • Ordinary ketchup is highly processed and contains distilled vinegar, sugar, or other artificial sweeteners such as sucralose linked to weight gain, heart disease, and low immunity.
  • Excessive use of ordinary tomato ketchup can also increase stomach irritation and acidity problems. 
  • Regular ketchup also contains high amounts of histamines which are responsible for allergies.
  • It is best to eat nutrient-dense foods on keto, but ketchup has low nutritional value as it is low in protein, fiber, minerals, and vitamins. Apart from enhancing taste, ketchup has minimal health benefits.
  • As you can see, ketchup is not suitable for you on keto. It’s essential to track the macros and ingredients in your foods on keto for the best results. You can instead use other keto-friendly condiments such as minimally processed mustard.
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