Arrived initially in the US back in 1839 nowadays Worcestershire sauce is quite common to be served with steaks and soups and used in pies and casseroles. Not to mention classic Bloody Mary recipe if you are into alcohol (it used to be my favorite drink before I quit).
But is Worcestershire sauce keto?
How does Worcestershire sauce made?
The classic British recipe of the sauce is fermented and contains malt vinegar, molasses, sugar, salt, spirit vinegar, anchovies, onions, garlic, tamarind extract, and various spices.
But even the classic Lea & Perrins sauce created for the US market is slightly different. It has way more (as much as three times) sugar and salt and uses distilled white vinegar instead of malt vinegar.
Worcestershire sauce nutrition facts
Worcestershire sauce has many nutrients and vitamins because of ingredients like molasses, cloves, garlic, etc. It’s rich in vitamins B6 and E that are known to be beneficial for a healthier immune and nervous systems.
But still, you have to read the labels carefully and avoid recipes and brands with excessive amounts of sugars, whether you are following the keto diet or not.
Is Lea and Perrins Worcestershire sauce keto-friendly?
This classic recipe does include sugar (molasses). So while it’s not super high in carbs per serving (1 teaspoon) – only 1of carbs – you still be better using it occasionally. And not more than one recommended size serving.
If we are checking another recipe, e.g., this one from Bourbon Barrel Foods, it doesn’t list the sugar as an ingredient. However, there’s also 1g of carb per 5 ml serving of this version of Worcestershire sauce.
Can you have Worcestershire sauce on keto?
I say if you like the taste of this sauce – go for it. The carb content per serving is not too high. So just opt-in for recipes without sugar and GMO ingredients and don’t exceed the recommended serving size.
Keto substitute for Worcestershire sauce
You can substitute Worcestershire with tamari, soy sauce, or even by using the liquid from soaking dehydrated porcini mushrooms in hot water. All of these have a similar flavor without the added sugar.
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