Is BBQ Sauce Keto-Friendly?

Is BBQ Sauce Keto-Friendly?

The tenet of the ketogenic diet is simple: increase your fat intake and exclude carbs to enter the state of ketosis.

Consuming barbecues while on the keto diet is okay for the most part since it’s a great source of fat and protein. But how about barbecue sauce? Is it keto-friendly? 

BBQ Sauce Nutrition Facts

The contents of BBQ sauce vary per brand. But one thing is for sure: BBQ sauces are all made from ketchup. 

According to the US Department of Agriculture, a regular BBQ sauce has 480 calories, 1.8 grams fat, 114 grams of carbs (2.5 grams of dietary fiber and 93 grams of sugar), and 2.3 grams of protein per cup (or 279 grams). 

KRAFT Barbecue Sauce contains 486 calories, 1.8 grams of fat, 115 grams of carbs, and 2.1 grams of protein. 

Meanwhile, Bull's-Eye Barbecue Sauce yields 493 calories, 1.9 grams of fat, 116 grams of carbs, and 2.6 grams of protein. 

Is BBQ Sauce Keto-Friendly?

Barbecue sauces are used as a flavoring sauce, marinade, condiment, or topping for meat cooked barbecue style. They make dishes extra delish. 

But the question is: is it okay to include bbq sauce in the keto diet? No.

As per the nutritional profile of bbq sauce, someone who is in a strict keto diet must avoid bbq sauces. 

Bbq sauces are all derivative of ketchup, and ketchup is made from tomatoes. How can something be not keto-friendly if it is made from a fruit that's essentially low in carbs?

Ketchup is loaded with sugar. And so are bbq sauces. It's easy to overdo bbq sauces.

You may end up spreading too much bbq sauces in your grilled meat without noticing. And with that in mind, it's best to avoid it instead of jeopardizing your keto diet. 

Most keto-ers only consume 20 grams of carbs a day to stay in ketosis. You see, a cup of bbq sauce contains over a hundred grams of carbs! That's about 8x the carb limit of a keto dieter. 

BBQ Sauce Alternative

BBQ sauce is generally not keto-approved. But the good news is, there are now a lot of keto bbq sauces in the market.

These selections  have the taste and texture that of a regular BBQ sauce, except they don't contain that much carbs!

Here are some of the best options you may want to check out:

Guy's Award-Winning Sugar-Free BBQ Sauce

Guy's BBQ sauce is one of the best-selling keto bbq sauce in the market. It is available in two flavors: original and sweet thunder. It is sugar-free, diabetic-friendly, gluten-free, trans-fat free, and low-sodium. 

This bbq sauce contains 2 grams of carbs per 2-tablespoon serving (30 grams). 

AlternaSweets Sweet and Smokey BBQ Sauce

Low-carb, low-calorie, gluten-free, vegetarian, and all-natural, this bbq sauce is ready to spice up your pork bbq without making you worry about kicking yourself out of ketosis. 

It's perfect for keto, paleo, and low-sugar diets. 

Two tablespoons of AlternaSweets BBQ Sauce yields 4 grams of net carbs, 1 gram of fat, and 1 gram of protein. 

Crazy Mooskies Original BBQ Sauce

The Crazy Mooskies BBQ sauce contains no sugar and a minimal amount of calories. A two-tablespoon serving of this bbq sauce contains only 1 gram of carbs.

Final Takeaway

BBQ sauce is not keto-approved. It's loaded with sugar and carbs that could ruin your keto diet if overeaten.

But the good thing is that there are several keto bbq sauces in the market that contain a minimal amount of carbs and sugar. 

So make sure to select wisely!

About the Author

Ryan is a personal trainer, athlete, health enthusiast, and entrepreneur. He is researching and expanding his knowledge about the ketogenic diet. He spends most of his time writing content about his new learnings of the ketogenic diet and shares it on Ketogenic Supplement Reviews. You can find me on: Facebook, Twitter and Pinterest.