Is Soy Sauce Keto-Friendly?

Technically, soy sauce is keto-friendly, but you should consume it moderately on keto as it has a fair amount of net carbs.

Moderately Keto

• Ideally, you should limit your daily carb consumption from 20g to 30g to maintain ketosis.
• Soy sauce has moderate carbs (4.93g per 100g serving). Therefore, you should check your serving sizes to avoid exceeding your daily carb limit.
• You should also avoid any soy sauce brand described as sweet as it likely contains added sugars and is not keto-friendly.

Low in Fats

• 70% of the macros of a keto diet should come from fats, 20–25% from proteins, and the remaining 5–10% – from carbs.
• Your body uses fats as fuel during ketosis; thus, it is necessary to include foods rich in healthy fats in your diet.
• However, soy sauce is low in fats and does not meet this threshold, and you need to supplement it with healthy fat sources in your diet.
• Some healthy sources that you may include are extra virgin olive oil and butter.

Clean Label

• Most soy sauce brands are clean and free from harmful ingredients like additives, artificial sweeteners, and highly refined oils.
• Soy sauce is rich in proteins and micronutrients such as potassium, phosphorus, and sodium.
• A common concern of soy sauce is the high levels of sodium. High levels of sodium are associated with high blood pressure and heart disease. If you are concerned about the high sodium levels, you should use soy sauce brands low in sodium.
• Therefore, you should check the nutritional facts on the label to help you determine whether the present carbs fit within your daily carb allowance.
• You can moderately include soy sauce in your low-carb keto diet, depending on your keto approach.