KETO VERDICTMODERATE
Oyster sauce can fit keto in small amounts—about 7g net carbs per 100g if you choose lower-sugar brands and measure carefully. Use teaspoons, not glugs, to add deep umami without blowing carbs.
Is Oyster Sauce Keto?
Asian Sauces
Oyster sauce can fit keto in small amounts—about 7g net carbs per 100g if you choose lower-sugar brands and measure carefully. Use teaspoons, not glugs, to add deep umami without blowing carbs.
- Net carbs (100g)7g
- Protein (100g)6g
- Fat (100g)0.5g
- Keto verdictEnjoy in moderation
NUTRITION FACTS
Per 100g (raw)
Net Carbs
7g
Total Carbs
8g
Fiber
1g
Protein
6g
Fat
0.5g
Calories
55
Source: USDA FoodData Central
HOW TO ENJOY IT ON KETO
- Concentrated flavor: a teaspoon goes far, keeping absolute carbs low
- Works as a finishing sauce—stir in at the end to minimize quantity used
- Pairs with low-carb bases (shirataki, cauliflower rice) to stay on track
- Lower-sugar and "no added sugar" options exist—check labels
- Easy to dilute with broth to stretch flavor without extra carbs
- Helps curb takeout cravings with homemade keto stir-fries
HEALTH BENEFITS
- Umami richness can increase veggie intake and meal satisfaction
- Small amounts contribute trace minerals from oyster extract
- Sodium can help electrolyte balance for active keto users (use mindfully)
- Adds depth without breading or starchy thickeners when used sparingly
PREPARATION SUGGESTIONS
MEASURED STIR-FRIES
Use 1–2 tsp per serving with shirataki-noodles, cauliflower-rice, and veggies; thin with broth.
QUICK MARINADE
Whisk 1 tsp oyster sauce with soy-sauce-low-sodium or tamari, sesame-oil, garlic, and ginger (fresh) for beef or chicken-thighs.
GLAZE FINISH
Reduce a splash with stock and butter; toss with shrimp or sirloin-steak strips.
UMAMI BOOSTER
Stir ½–1 tsp into low-carb soups or braises right before serving.
DIPPING SAUCE
Mix a tiny amount with chili-sauce, vinegar-apple-cider, and soy-sauce for a punchy dip.