KETO VERDICTLIMIT
Regular ketchup is high in sugar at ~23g net carbs per 100g, so it’s not suitable for strict keto. If used at all, keep to trace amounts and prefer sugar-free alternatives.
Is Ketchup (Regular) Keto?
Ketchup & BBQ
Regular ketchup is high in sugar at ~23g net carbs per 100g, so it’s not suitable for strict keto. If used at all, keep to trace amounts and prefer sugar-free alternatives.
- Net carbs (100g)23g
- Protein (100g)1g
- Fat (100g)0.1g
- Keto verdictLimit portions
NUTRITION FACTS
Per 100g (raw)
Net Carbs
23g
Total Carbs
23g
Fiber
0.3g
Protein
1g
Fat
0.1g
Calories
100
Source: USDA FoodData Central
WHY TO LIMIT IT ON KETO
- High sugar: ~23g net carbs per 100g is incompatible with keto
- Refined sugars absorb quickly and spike glucose/insulin
- Even small servings can consume a big chunk of daily carb limits
- Best swapped for ketchup-sugar-free or homemade low-carb versions
- If used, limit to a few drops for flavor only
- Watch for added sugars like HFCS on labels
HEALTH BENEFITS
- Provides lycopene (tomato antioxidant), though processing and sugar are drawbacks
- Small amounts of vitamin C and potassium
- Vinegar and spices add flavor without fat
PREPARATION SUGGESTIONS
TINY TASTE
Use a few drops only, then balance with mustard or mayonnaise to keep carbs minimal.
BLEND-DOWN SAUCE
Dilute 1 tsp ketchup with vinegar and spices to stretch flavor across multiple servings.
HOMEMADE LOW-CARB
Make ketchup with tomato paste, vinegar-apple-cider, spices, and allulose as a keto sweetener.
MIX & SWAP
Combine a touch of regular ketchup with ketchup-sugar-free to reduce carbs while keeping flavor.