Is Worcestershire Sauce keto? Well, it may look like it if you only look at the carb count per serving, but some of its staple ingredients are questionable. So here’s what you need to know about it.
Don’t forget to read our guide on the best mct oil to boost ketosis.
SEE ALSO: Is ginger keto-friendly?
Lea & Perrin’s Worcestershire Sauce Nutrition
Here’s the nutrition information of Lea & Perrin’s Worcestershire sauce per serving.
1 tsp per serving (5 ml)
Carbs: 1 g (sugar)
Sodium: 65 mg
Lea & Perrin’s Worcestershire Sauce Ingredients
These are the staple ingredients of Lea & Perrin’s Worcestershire sauce:
- Garlic bulbs
- Whole onions
- Malt vinegar
- Spirit vinegar
- Indian tamarind paste
- Secret spice mix
Is Worcestershire sauce Keto?
When you look at the nutrition information shared earlier, you’ll see that Worcestershire sauce has roughly 1 gram of sugar per tsp. That doesn’t look so bad, does it?
Well, it can be depending on how much you love it. Another important thing to notice is that it has both molasses (sugar syrup) and sugar so the total carb may not be exactly what it says on the nutrition label.
So the bottom line is that Worcestershire sauce is not keto-friendly because of the following reasons:
- Sugar is not keto .
- Consuming sugar on the keto diet can ruin its overall therapeutic benefits.
- 1 gram of sugar per serving can quickly add up enough to kick you out of ketosis.
- The amount of carbs (sugar) mentioned on the nutrition label is not convincing.
Does that mean you can’t have it on keto at all?
Well, the truth is some people do take the risk saying they’re only using a tiny amount of it in their dishes. But we don’t recommend you take that risk.
The good news is that there are low carb Worcestershire sauce recipes you can enjoy. It’s obviously not going to taste like the original, but it’s worth trying. We’ll get to the recipe in a bit.
How Is Worcestershire Sauce Made?
Here’s the official video of how the Lea & Perrin’s Worcestershire sauce is made.
Quick Fact: Worcestershire sauce was invented in 1835 when an army officer wanted to recreate the fish sauce that he fell in love with when he was in Bengal. He asked chemists Lea and Perrins to recreate the sauce, and so Worcestershire sauce was born.
- First, 130 barrels of fresh anchovies are matured in salt for up to 3 years. The salt stops the fish from going bad but not the smell.
- In another room, whole onions and garlic bulbs are matured in malt vinegar for a year.
- The aged garlic and onions mixture is then blended with more malt vinegar and spirit vinegar.
- Indian tamarind paste is then added to the blend.
- Next, the salt-preserved anchovies are added, followed by more salt, sugar, and molasses.
- The last ingredient is a secret spice mix that brings out the iconic flavor of the sauce.
Low Carb Worcestershire Sauce Recipe
The exact measurements of the ingredients can be found in the video description.
Here are the macros per serving (1 tsp):
Calories: 0.94 Fat: 0g Net Carbs: 0.09g Protein: 0.16g
- Worcestershire Sauce is not so keto-friendly because it contains sugar and molasses (more sugar).
- One gram of sugar per serving (1 tsp) may not look so bad, but the carbs can quickly add up if you use too much of it.
- Try the low carb version to be on the safe side or other alternatives.