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Is Oyster Sauce Keto Friendly?

Not Keto Friendly

Oyster sauce, a popular condiment in many Malaysian dishes, unfortunately, does not fit well into a ketogenic diet. Here’s why:

  • High in Carbohydrates: Oyster sauce contains 10.92g of carbohydrates per 100g. Considering the typical serving size of oyster sauce is around 1 tablespoon (approximately 18g), a single serving would contain nearly 2g of carbs. This is quite high for a keto diet where the daily carb intake is usually limited to 20-50g.
  • Presence of Sugar and Cornstarch: The ingredients list reveals that oyster sauce contains sugar and cornstarch. Both of these ingredients are high in carbs and not keto-friendly.
  • Low in Fat: A ketogenic diet emphasizes high fat, moderate protein, and very low carbohydrate intake. Oyster sauce, with only 0.25g of fat per 100g, does not contribute significantly to the fat intake required in a keto diet.
  • High in Sodium: While sodium is not directly related to ketosis, it’s worth noting that oyster sauce is high in sodium (2733mg per 100g). People on a keto diet often need more sodium, but it’s important to get it from healthy sources.
  • Low in Protein: Oyster sauce is not a significant source of protein, with only 1.35g per 100g. While the keto diet is not high protein, it does require a moderate intake, which oyster sauce does not provide.

Keto-friendly Alternatives to Oyster Sauce

Nutrition Facts

Serving Size100g

  • Amount Per ServingCalories51
  • % Daily Value *
  • Total Fat 0.25g 1%
    • Saturated Fat 0.04g 1%
  • Cholesterol 0mg 0%
  • Sodium 2733mg 114%
  • Potassium 54mg 2%
  • Total Carbohydrate 10.92g 4%
    • Dietary Fiber 0.3g 2%
    • Sugars 0g
  • Protein 1.35g 3%

    * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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