Is Vinegar Keto-Friendly?

Is Vinegar Keto-Friendly?

Be it in salad dressings, vinaigrettes, or pickling liquids, vinegar really does an excellent job at adding that sour taste we all know and love. A moderate amount of vinegar can make food taste bright and fresh. 

But now that you're following a keto lifestyle, a question popped up in your mind -- is vinegar keto-friendly enough to be part of your diet?

The answer might surprise you. Read on!

Nutritional Content of Vinegar

The nutritional profile of vinegar depends on its brand and variety.

There are actually dozens of types of vinegar, but we will discuss the nutritional makeup of the most common types of vinegar you can find in American kitchens. 

Half a cup of regular vinegar (about 100 ml) contains 18 calories, 0 g of fat, 0 g of carbs, and 0 protein.

A cup (about 238 ml) carries 43 calories, 0 fat, and 0.1 g of total carbs. 

Cider vinegar, on the other hand, provides the body with 22 calories, 0.9 g of carbs, 0 fat, and 0 protein in every half a cup serving.

A cup of it loads the body with 51 calories and 2.2 g of carbs, still 0 fat and 0 protein.

A cup of red wine vinegar yields 0.6 g of carbs and 45 calories, while balsamic vinegar of the same serving size carries 225 calories, 43 g of carbs (38 g of which is sugar), 0 fat, and 1.2 g of protein. 

Is Vinegar Keto-Friendly?


Yes, vinegar is keto-friendly. A cup of regular vinegar, red wine, vinegar, and cider vinegar provides a very minimal amount of carbs in the body. 

Keto-ers can consume as much as 50 g of carbs per day, but most keto dieters only consume 20 to 30 g of carbs each day. This is to make the program more effective. 

Regular vinegar contains very little to no carb content at all! Cider vinegar only yields 0.9 g of carbs per 100 ml.

This means it would take several galloons of cider vinegar before you'd reach or exceed your carb limit for the day. 

Who would consume that much vinegar anyway?

A cup of red wine vinegar wouldn't be able to ruin your ketosis as well. As you can see, a cup of it will only give your body no more than a gram of carb! 

Balsamic vinegar, however, should be avoided. 

It is a dark, concentrated, and intensely flavored vinegar. It is usually made wholly or partially from grape must. 

A cup of balsamic vinegar is loaded with 225 calories and 43 g of carbs. That's too many carbohydrates in one cup! 

Five tablespoons of balsamic vinegar (80 ml) contain 13.5 g of carbs (12 g of which is sugar). 

So while vinegar is generally keto-friendly, you have to avoid the kinds that have too much carb and sugar in it. 

When purchasing vinegar in the grocery, make time to check the label and examine the ingredients list and nutritional value.

Health Benefits of Vinegar

Vinegar has long been known to be a great household tool for cleaning.

But most importantly, it is famous not only because of its unique taste but also because of the benefits it serves the body. 

a. Vinegar can kill harmful bacteria

Vinegar can help kill bacteria. No wonder it is widely used for cleaning and disinfecting, treating fungus, and ear infections. 

Vinegar has also been traditionally used as a food preservative. 

Studies have shown that it kills bacteria (like E. Coli), preventing the food from getting spoiled. 

b. Vinegar helps lower blood sugar levels

Type 2 diabetes is characterized by a spike in high blood sugar levels.

The reason could be either due to insulin resistance or the inability to produce it. 

Vinegar has been shown to provide the body with several benefits, particularly in regards to blood sugar and insulin levels.

Recommended Intake of Vinegar


Bragg's Apple Cider Vinegar is one of the most popular kinds of vinegar in the market. It's organic, unfiltered, unheated, and unpasteurized. 

You can purchase vinegar in the market. Don't forget to check the label to see if what you've selected is keto-approved.

Or better, you can make it on your own). 

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.