KETO VERDICTLIMIT
Use sparingly on keto. Many chili sauces contain added sugar—think 5g net carbs per tablespoon and ~28–30g per 100g. Opt for sugar-free or vinegar-based hot sauces when possible, and stick to 1–2 teaspoons.
Is Chili Sauce Keto?
Hot Sauces
Use sparingly on keto. Many chili sauces contain added sugar—think 5g net carbs per tablespoon and ~28–30g per 100g. Opt for sugar-free or vinegar-based hot sauces when possible, and stick to 1–2 teaspoons.
- Net carbs (100g)5g (per 1 tbsp)
- Keto verdictLimit portions
- CategoryHot Sauces
NUTRITION FACTS
Per 100g (raw)
Net Carbs
5g (per 1 tbsp)
Per 100g
28–30g net carbs / 100g
Source: USDA FoodData Central
WHY TO LIMIT IT ON KETO
- Works in tiny amounts: 1–2 tsp adds flavor with manageable carbs
- Choose low-sugar or sugar-free brands to reduce impact
- Vinegar-based hot sauces are near-zero carb alternatives
HEALTH BENEFITS
- Boosts flavor and satisfaction, supporting dietary adherence
- Capsaicin from chilies may support thermogenesis
- Vinegar-based versions can complement low-carb meals
PREPARATION SUGGESTIONS
DIRECT USE
Dot 1–2 teaspoons over grilled meats or eggs for a quick kick.
MARINADES
Whisk with olive-oil, garlic, and spices; choose sugar-free chili sauce for meats and veggies.
DIPPING SAUCE
Mix with mayonnaise or sour-cream for a lower-carb, creamy dip.
COOKING BASE
Stir a teaspoon into stir-fries or cauliflower-rice to brighten flavor without overdoing carbs.