can you have ketchup on keto
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Can You Have Ketchup on Keto? 8 Delicious and Low-Carb Ketchup Options

Introduction: Can You Have Ketchup on Keto?

Are you on the keto diet and wondering if you can still enjoy ketchup? The ketogenic diet, or Keto for short, is a low-carb, high-fat diet that puts your body into ketosis, burning fat for fuel instead of carbohydrates. Many condiments, including ketchup, can be high in carbs, making them off-limits on the keto diet. However, there are ways to enjoy ketchup without sabotaging your ketosis.

Ketchup is a beloved condiment that can add flavor and texture to various dishes. Unfortunately, traditional ketchup is loaded with sugar and high fructose corn syrup, making it a carb-heavy food. A single tablespoon of ketchup contains around 4 grams of carbs, which can quickly add up if you need to be more careful. Fortunately, keto-friendly ketchup versions are available, such as those sweetened with stevia or monk fruit instead of sugar.

So, can you have ketchup on Keto? The answer is yes but with some caveats. Suppose you’re following a strict keto diet, opting for low-carb ketchup alternatives, or making your own at home using keto-friendly ingredients. However, following a more flexible low-carb or moderate-carb diet, you can enjoy small amounts of traditional ketchup without derailing your progress. As with any food on the keto diet, it’s essential to track your carb intake and make informed choices to stay within your daily carb limit.

Understanding Keto

Custom Keto Diet

To understand the Keto diet better, it’s essential to know that it is a low-carb, high-fat diet that aims to put your body into ketosis. The goal is to limit carbohydrate intake to under 50 grams daily and increase fat intake to around 70% of your daily caloric information. This requires avoiding foods high in carbs, such as bread, pasta, and sugar, and focusing on healthy fats like avocados, nuts, and olive oil. Modifying protein intake is essential, as too much protein can kick you out of ketosis.

The foods to avoid on the Keto diet include carbs like bread and pasta, fruits, and starchy vegetables. Sugary foods and drinks are also off-limits, as well as most processed foods. While this may seem challenging, plenty of delicious options are still available on the Keto diet. Listening to your body and adjusting as needed is essential because everyone’s body is different.

Ketchup and Its Nutritional Value

Let’s talk about ketchup, that condiment we all know and love. Ketchup is a staple in many households and is commonly used to flavor dishes like burgers, hot dogs, and fries. But what is ketchup, and what is its nutritional value?

Ketchup is a thick, tomato-based sauce that is sweet and tangy. It is made from tomatoes, vinegar, sugar, and spices. It is a versatile condiment that can be used in various dishes. Ketchup is a popular condiment because it adds flavor to food without many calories.

Regarding the nutritional value of ketchup, it is essential to note that not all ketchup is created equal. Some ketchup contains high amounts of sugar and salt, which can harm your health. However, low-carb and sugar-free ketchup options are also available for those following a keto diet.

Regarding carbohydrate content, ketchup can concern those on a keto diet. One tablespoon of ketchup contains around 4 grams of carbohydrates, which can add up quickly if you are not careful. However, low-carb ketchup options have as little as 1 gram of carbohydrates per serving. If you are following a keto diet, it is essential to pay attention to the nutritional value of the ketchup to ensure that you stay within your daily carbohydrate limit.

One tablespoon (17 grams) of ketchup contains(USDA):

  • Calories: 17
  • Carbs: 4.5 grams
  • Protein: less than 1 gram
  • Fiber: less than 1 gram
  • Fat: less than 1 gram
  • Sugar: 7% of the Daily Value (DV)
  • Sodium: 7% of the DV
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Traditional Ketchup vs. Low-Carb Ketchup

Ketchup is a condiment that many people enjoy with their favorite foods, but those on the Keto diet may wonder if they can still have it. The Keto diet is a low-carb, high-fat diet that aims to put your body in a state of ketosis, burning fat instead of carbs for fuel. Traditional ketchup is high in carbs and sugar, with around 4 grams per tablespoon, which can quickly push you over your daily carb limit. On the other hand, low-carb ketchup is a Keto-friendly alternative made with low-glycemic sweeteners like stevia or erythritol. It typically contains only 1 gram of carbs per tablespoon.

While low-carb ketchup may not taste exactly like traditional ketchup, it’s an excellent option for those who want to enjoy the taste of ketchup without worrying about their daily carb limit. Low-carb ketchup is often made with natural and healthy ingredients, making it more appealing for those seeking a healthier option. In contrast, traditional ketchup usually contains high amounts of sugar and preservatives, which can be detrimental to your health if consumed excessively.

Top 8 Low-Carb Ketchup Options

Now, let’s look at the top 8 low-carb ketchup options. These options are perfect for those on the Keto diet who want to enjoy the taste of ketchup without worrying about their daily carb limit. The nutritional value of each option varies, so it’s essential to check the labels before making a purchase. Some low-carb ketchup options contain natural and healthy ingredients, while others may contain preservatives and artificial sweeteners.

First up is Primal Kitchen’s organic unsweetened ketchup is an excellent option if you’re looking for non-GMO, vegan, gluten-free, and paleo-friendly ketchup. It also contains no high fructose corn syrup or cane sugar, and it’s approved for the Whole 30 program.

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Another option is G Hughes Sugar-Free Ketchup, which comes in a pack of three. It’s a great choice if you’re looking for ketchup with no added sugars and low carbs.

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If you’re on the keto diet, you might want to check out Keto Classic Ketchup by Yo Mama’s Foods. This ketchup contains no added sugar and is made with whole, non-GMO tomatoes. It’s also vegan, gluten-free, and paleo-friendly.

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Heinz also has a ketchup option that’s low in sugar. Their no added sugar ketchup contains tomato concentrate from ripe red tomatoes, distilled vinegar, salt, natural flavoring, onion powder, and sucralose (which isn’t in regular ketchup).

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AlternaSweets Stevia Sweetened Classic Tomato Ketchup is a low-carb, keto, paleo, Atkins, and diabetic-friendly option. It’s sweetened with erythritol and stevia extract and contains no GMOs or gluten.

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If you’re looking for a low-carb ketchup option that’s versatile and delicious, you might want to try Walden Farms Ketchup. This ketchup has 0g net carbs and is kosher-certified. It’s perfect for adding to burgers, fries, meatloaf, pizza, hotdogs, and more.

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Last but not least, Nature’s Hollow Sugar-Free Ketchup is another excellent option for those looking for low-carb, keto-friendly, vegan, and gluten-free ketchup. It’s sweetened with xylitol and has no GMOs. You can find it on Amazon in a 12 oz bottle.

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We’ve covered a lot of ground today by exploring seven of the top low-carb ketchup options on the market. From Primal Kitchen’s organic, unsweetened ketchup to Walden Farms’ zero-carb condiment, we hope you’ve found an option that satisfies your taste buds and dietary needs.

But wait, there’s more! Option 8, we’re also sharing a homemade ketchup recipe that you can make in the comfort of your kitchen. This recipe allows you to customize the flavor and consistency to your liking while controlling the ingredients and carb count. So, grab a pen and paper and prepare to take notes!

Whether you purchase a pre-made option or whip up your batch of ketchup, remember that low-carb doesn’t have to mean sacrificing flavor. With these options, you can enjoy ketchup’s tangy, tomato-y goodness without worrying about a carb overload. So go ahead, and slather it on your burgers, fries, and meatloaf – guilt-free!

How to Make Your Own Low-Carb Ketchup

ketchup recipes keto

Keto-Friendly Homemade Ketchup

A recipe for a delicious and healthy homemade ketchup that is keto-friendly.
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Course Side dish, appetizer, condiment.
Cuisine American
Servings 16
Calories 6 kcal


  • 1 14.5-ounce can crush tomatoes
  • 1/3 cup keto-friendly sweetener such as erythritol, monk fruit sweetener, or stevia
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/4 cup apple cider vinegar
  • Salt and pepper to taste


  • Combine the crushed tomatoes, sweetener, onion powder, and garlic powder in a small saucepan. Cook over medium heat until the mixture begins to simmer.
  • Reduce the heat to low and let the mixture cook for 10 minutes, stirring occasionally.
  • Remove the saucepan from the heat and let the mixture cool for a few minutes.
  • Transfer the mixture to a blender or use an immersion blender to blend until smooth.
  • Add the apple cider vinegar and blend again.
  • Taste the ketchup and adjust the seasoning as needed with salt and pepper.
  • Store the ketchup in an airtight container in the refrigerator for up to three weeks or freeze it in zip-top freezer bags for up to six months.


This ketchup recipe is sugar-free, low-carb, and gluten-free, making it perfect for a keto diet. It can be a dipping sauce or condiment for burgers, sandwiches, or other keto-friendly dishes.
Nutrition Facts:
Serving Size: 1 tablespoon
Calories: 6
Total Fat: 0g
Saturated Fat: 0g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 9mg
Total Carbohydrates: 1g
Dietary Fiber: 0g
Total Sugars: 0g
Protein: 0g
Keyword keto, homemade ketchup, low-carb, sugar-free, gluten-free

Do you love ketchup but are tired of buying store-bought brands filled with high-fructose corn syrup and other additives? Look no further than homemade low-carb ketchup! Not only is it delicious and customizable, but it’s also straightforward to make.

To start, gather your ingredients: canned crushed tomatoes, keto-friendly sweetener (erythritol, monk fruit sweetener, or stevia), apple cider vinegar, salt, onion powder, and garlic powder. These ingredients make for a perfect balance of sweet and tangy, with just the right amount of savory flavor.

In a large saucepan, combine all the ingredients and bring them to a boil over medium heat. Once boiling, reduce the heat and let the mixture simmer for 10 minutes, stirring occasionally. The aroma alone is enough to get your mouth watering in anticipation!

After simmering, remove the pan from heat and allow the ketchup to cool for a few minutes before using an immersion blender to create a smooth and consistent texture. Once blended, adjust the seasoning to your liking with additional salt and pepper.

Store your homemade low-carb ketchup in an airtight container in the refrigerator for up to three weeks, or freeze it for up to six months in zip-top freezer bags. This ketchup is perfect as a dipping sauce for fries or chicken nuggets or as a condiment on your favorite burger or sandwich.


Alright, my dear friend, let’s summarize what we’ve learned about making homemade low-carb ketchup in this article. First, we discussed the benefits of making your ketchup, such as controlling the ingredients and ensuring they’re keto-friendly. We then provided you with a recipe for homemade low-carb ketchup that’s easy to make and requires only a few ingredients.

In answering the thesis statement, “Can you have ketchup on Keto?” the answer is yes, you can! While many store-bought kinds of ketchup are high in sugar and carbs, using keto-friendly ingredients is a great option. Our recipe uses canned crushed tomatoes, keto-friendly sweeteners, apple cider vinegar, and spices to create a delicious, low-carb ketchup.

Lastly, making your own is an excellent choice regarding low-carb ketchup options. Not only can you control the ingredients and the carb count, but you can also customize the flavor to your liking. A few store-bought keto-friendly options are available, but always read the label and check the ingredients before purchasing.

In conclusion, making your low-carb ketchup is a simple and delicious way to enjoy this condiment on a keto diet. Whether dipping your keto-friendly fries or using it as a condiment for burgers or sandwiches, homemade ketchup is a healthy and tasty option. So, go ahead and give our recipe a try, and let us know how it turns out!



Joseph Emb
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Hi there! I'm Joseph Emb, a nutritionist and certified personal trainer passionate about helping people reach their health and fitness goals. With over ten years of experience in the health and wellness industry, I've accumulated a great deal of knowledge that I love to share with my readers. I have a degree in exercise science and am proud to have been featured in reputable publications such as Men's Health and Women's Fitness. My goal with my blog is to inspire and empower others to take control of their health and live happier healthier lives.
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