Is Hot Sauce Keto-Friendly?

Is Hot Sauce Keto-Friendly?

If you’re on the keto diet, you might want to refrain from enjoying many of your favorite foods such as bread, potatoes, rice, pasta, and others.  

To get the most out of your keto diet, you must fill your fridge with high-fat, low-carb foods. More often than not, keto-friendly foods are within a very strict range. 

So having a collection of condiments is important so you can spice things up and indulge in great-tasting, healthy keto-friendly meals. However, most condiments have hidden sugar content, which makes them a big no-no when you’re in the keto regimen.

If you’re a hot sauce lover, you’re probably thinking if it’s keto-approved or not. After all, foods taste better with a little something, right? 

Is Hot Sauce Keto-Friendly?

Rejoice chiliheads! Most hot sauce in the market is keto-friendly. But hot sauces can be a little bit tricky. 

First, let’s get one thing clear: sugar is a carb. Hot sauces with sugar in it AREN’T keto-friendly.

Remember, following a keto diet means you’ll have to eat as little carb as possible (at least 20 g per day). 

If sugar is listed on the ingredients list of a hot sauce, make sure to check the grams of sugar per serving.

If possible, avoid “sweet chili” sauces. They’re usually the kinds that contain added sugar. 

Hot sauces differ in heat level. No matter the heat intensity of your hot sauce, ensure that the ingredients of your sauce are keto-friendly. 

Honey with dipper.

Some hot sauces are made from high-sugar ingredients such as tomatoes and maple syrup. Basic hot sauces contain honey, which could spike the carb count of the sauce. 

Keto-friendly hot sauces are made from low-carb peppers. For example, jalapeno peppers only contain 0.5 g of net carbs per pepper. On the other hand, ghost peppers have 3.3 g of net carbs per pepper. 

If you want sweet-tasting hot sauce, you can opt for sauces made from red bell peppers. They have 2.3 g of sugar, but 3.6 g net carbs per pepper.

Again, most hot sauces are keto-friendly. But if you’re unsure, simply check the label. Or skip the flavor and just endure eating a keto-friendly meal without the sauce in the name of health and slimming down. 

Hot Sauce Options

A jar of honey

The market is bombarded with keto-approved hot sauces. What’s really good about them is that they can add flavors to bland-tasting food all the while providing the body with additional benefits. 

Onnit Keto Hot Sauce is a sugar-free, sriracha-style hot sauce made from red jalapeno. It’s perfect for spicing up your food without any guilt. 

Frank’s RedHot is also a popular cayenne pepper sauce that contains 0 carbs and 0 fat. If you want something more extreme, you can opt for Frank’s

RedHot Xtra Hotwhich has four times the heat intensity of Frank’s RedHot Original Hot Sauce. 

The classic Tabasco Original Red Sauce is also incredibly keto-friendly. It has 0 carbs and 0 fat, gluten-free and non-GMO. 

The Verdict

Hot sauce is keto-friendly, as long as it has 0 to little carbs in it. If you’re concerned, simply read the label and check the ingredient list. 

It’s delightful to know that you don’t have to suffer eating bland and dull food just for the sake of health.

With keto-friendly hot sauce, you can step up your meal and add bursting flavors in it. 

The real carb risk, however, is where you put your hot sauce on. 

Keto is more than a diet—it's a lifestyle.


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.