A hugely popular ingredient in the culinary scene, balsamic vinegar is now inhabiting more U.S. kitchens. With its versatility in foods and its complex sweet and tart flavor profile, it’s no wonder this has become a cherished ingredient. For those balsamic vinegar fans out there, is this condiment keto-friendly?
Yes, balsamic vinegar can be keto friendly if consumed in moderate amounts. All balsamic vinegars are different, so it’s important to make sure you choose one that has lower total carbohydrates to ensure its keto-friendly. Pompeian, Thrive Market, and Public Goods all offer keto-friendly balsamic vinegars. The best keto alternative to balsamic vinegar is Pompeian Red Wine Vinegar.
Let’s take a look at what balsamic vinegar is, its health benefits and some keto-friendly balsamic vinegar brands available as well as alternatives.
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What is Balsamic Vinegar?
Balsamic vinegar Is a dark, complex, and tart liquid condiment that first originated in Modena, Italy thousands of years ago where it was used as an elixir or tonic. It is made from unfermented grape must that is cooked down, concentrated, and then stored to undergo fermentation and aging, which can take up to 12 years or more.
Nowadays you can find balsamic vinegar in salad dressings, marinades, syrups, dips and more. You can find basic balsamic vinegar in most grocery stores. However, for high quality balsamic vinegar, search gourmet food shops instead. Balsamic vinegar needs to be stored in a cool, try place but it does not need to be refrigerated.
Health Benefits of Balsamic Vinegar
Many health benefits have been associated with balsamic vinegar including the reduction of blood pressure. Balsamic vinegar is high in antioxidants that can help to decrease LDL (bad cholesterol levels) in the blood. Antioxidants help to protect our body against free radicals which can increase risk for various chronic diseases [1].
Balsamic vinegar has also been studied for its effects on digestion. Balsamic vinegar is high in acetic acid, a form of probiotic. A diet rich in probiotic foods can help to improve digestive health as well as our immune system. This probiotic compound in balsamic vinegar is also said to help improve feelings of satiety which can help to aid in weight loss [2, 3, 4].
Balsamic vinegar is relatively low in carbohydrates and sugar if used correctly, it has also been shown to be diabetic-friendly. Studies have shown those with insulin resistance did not experience a blood sugar spike following consumption of balsamic vinegar [5].
Nutrition Facts for Balsamic Vinegar
Ingredients:
- Balsamic vinegar
Nutrition Facts (Per 1-Tablespoon):
- Calories 15
- Fat 0g
- Sodium 0mg
- Carbs 2g
- Sugar 2g
- Added sugar 0g
- Fiber 0g
- Protein 0g
Keto-Friendly Balsamic Vinegar Brands
When it comes to balsamic vinegar, there are many different brands available that vary in their ingredients, processing, and carbohydrate content. Below are a few popular brands that are approved for the keto diet.
Pompeian Imported Balsamic Vinegar
With only 2 grams of carbohydrates per 1-tablespoon serving, Pompeian Important balsamic vinegar is an excellent choice. It is also budget friendly compared so other brands. This product is widely available at various grocery retailers and online at sites, such as Target.com, priced at $3.79 for a 16-ounce bottle.
Ingredients:
- Balsamic vinegar 6% acidity
Nutrition Facts (Per 1-Tablespoon):
- Calories 15
- Fat 0g
- Sodium 0mg
- Carbs 2g
- Sugar 2g
- Added sugar 0g
- Fiber 0g
- Protein 0g
Thrive Market Organic Balsamic Vinegar
Another great pick for balsamic vinegar is Thrive Market’s organic balsamic vinegar made with red wine vinegar for a slight change in flavor. Although it contains slightly more carbohydrates and sugar per 1-tablespoon serving, it can still be enjoyed for those on the keto diet if it is used in moderation. You can find this product online at Thrivemarket.com priced at $7.99 for a 16.9-ounce bottle.
Ingredients:
- Organic red wine vinegar
- Organic grape must
Nutrition Facts (Per 1-Tablepoon):
- Calories 20
- Fat 0g
- Sodium 0mg
- Carbs 4g
- Sugar 4g
- Added sugar 0g
- Fiber 0g
- Protein 0g
Public Goods Organic Balsamic Vinegar of Modena
Although slightly higher on the sugar content, Public Goods Organic Balsamic Vinegar or Modena remains a keto-friendly option if used in moderation. Sourced from Modena, Italy, this balsamic is free of pesticides, preservatives, artificial colors, sweeteners, or flavors. You can find this product online at Publicgoods.com priced at $4.50 for an 8-5-ounce bottle.
Ingredients:
- Organic concentrated grape must
- Organic wine vinegar
Nutrition Facts (Per 1-Tablespoon):
- Calories 30
- Fat 0g
- Sodium 3mg
- Carbs 4g
- Sugar 5g
- Added sugar 0g
- Fiber 0g
- Protein 0g
Thrive Market Balsamic Vinaigrette and Marinade with Avocado Oil
For those looking for a great keto-friendly balsamic vinaigrette, Thrive Market Balsamic vinaigrette and marinade with avocado oil is the one to beat. With only 3 grams of carbohydrates per 2-tablespoon serving, it makes enjoying the keto-diet that much easier. You can find this product online at various retail sites, including Primalkitchen.com, priced at $7.95 for an 8-ounce bottle.
Ingredients:
- Organic balsamic vinegar
- Avocado oil
- Water
- Sea salt
- Organic lemon juice concentrate
- Organic garlic powder
- Organic onion powder
- Konjac root
- Organic black pepper
- Organic basil
- Organic oregano
Nutrition Facts (Per 2-Tablepoons):
- Calories 100
- Fat 11g
- Saturated fat 1.5g
- Sodium 125mg
- Carbs 3g
- Sugar 1g
- Added sugar 0g
- Fiber 0g
- Protein 0g
Keto-Friendly Alternatives to Balsamic Vinegar
Pompeian Organic Red Wine Vinegar
With a similar tangy flavor but less sweetness, red wine vinegar works well as an alternative to balsamic vinegar in most recipes and it is carbohydrate and sugar free making it keto-friendly. For those non-keto dieters missing the slight sweet flavor of balsamic with this substitute, a touch of maple syrup can do the trick.
This product is widely available at various grocery retailers and online at sites, such as Publix.com and Target.com, priced at $4.99 for a 16-ounce bottle.
Ingredients:
- Organic red wine vinegar with “mother” diluted with water to 5% acid strength
Nutrition Facts (Per 1-Tablepoon):
- Calories 0
- Fat 0g
- Sodium 0mg
- Carbs 0g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 0g
Bragg Organic Raw-Unfiltered Apple Cider Vinegar with Mother
Another alternative to balsamic vinegar that has a good amount of tang is apple cider vinegar. As with most vinegars, this product contains no sugar or carbohydrates and is completely keto-friendly. However, some of Bragg’s vinegars contain added honey so always be sure to read the food label as these have high amounts of carbohydrates per serving.
This product is widely available at various grocery retailers and online at sites, such as Walmart.com and Target.com, priced at $5.67 for a 32-ounce bottle.
Ingredients:
- Organic apple cider vinegar
- Water
Nutrition Facts (Per 1-Tablepoon):
- Calories 0
- Fat 0g
- Sodium 0mg
- Carbs 0g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 0g
Robbie’s All Nature & Guilt Free Worcestershire
Although it may seem unconventional, Worcestershire sauce can be another great alternative to balsamic vinegar in some recipes and it is keto-friendly. In fact, most Worcestershire sauce has less carbohydrates and sugar than most balsamic vinegars do. You can find this product online at various retail sites, including healthyheartmarket.com, priced at $5.99 for a 10-ounce bottle.
Ingredients:
- Water
- Apple cider vinegar
- Blackstrap molasses
- White grape concentrate
- Tapioca starch
- Hydrolyzed soy protein
- Organic caramel color
- Garlic powder
- Salt
- Onion powder
- Spices
- Sugar
- Yeast extract
- Natural flavors
Nutrition Facts (Per 1-Teaspoon):
- Calories 5
- Fat 0g
- Sodium 20mg
- Carbs 1g
- Sugar 0g
- Fiber 0g
- Protein 0g
Ingrilli Organic Lemon Squeeze
To replicate the tart and slightly sweet flavors of balsamic vinegar, you could also utilize a squeeze of fresh lemon juice or Ingrilli Organic lemon squeeze. This lemon juice is certified organic, non-GMO and keto-friendly. You can find this product online at various retail sites, including Thrivemarket.com, priced at $1.99 for a 7-ounce bottle.
Ingredients:
- Water
- Organic lemon juice
- Citric acid
- Organic lemon oil
Nutrition Facts (Per 1-Teaspoon):
- Calories 0
- Fat 0g
- Sodium 0mg
- Carbs 0g
- Sugar 0g
- Fiber 0g
- Protein 0g
Ingrilli Organic Lime Squeeze
You can also utilize fresh lime juice as a sour, bright, and slightly sweet alternative to balsamic vinegar. Made by the same brand that creates the organic, non-GMO and keto-friendly lemon squeeze, Ingrilli also creates a lime variety of the same quality. Both products work best in recipes such as salad dressings or marinades.
You can find Ingrilli Organic Lime Squeeze online at various retail sites, including Thrivemarket.com, priced at $1.99 for a 7-ounce bottle.
Ingredients:
- Water
- Organic lime juice
- Citric acid
- Organic lime oil
Nutrition Facts (Per 1-Teaspoon):
- Calories 0
- Fat 0g
- Sodium 0mg
- Carbs 0g
- Sugar 0g
- Fiber 0g
- Protein 0g
Related Questions
Does Balsamic Vinegar Cause Heartburn?
Because of its acidic nature, balsamic vinegar can result in heart burn for some individuals. It’s important to stop consuming balsamic vinegar if you feel it is contributing to heart burn symptoms.
Is Balsamic Vinegar Bad for Your Liver?
No, Balsamic vinegar has not shown to have any adverse effects unless consumed in large quantities. In those cases, common side effects include throat irritation, heart burn or indigestion.
Can Balsamic Vinegar Go Bad?
Most commercially available balsamic vinegars have an extensive shelf life between 3-5 years if stored correctly. If you are unsure if your balsamic vinegar has gone bad, be sure to evaluate the smell and appearance for off-odor or discoloration. If your balsamic vinegar has gone bad it should be thrown out.