Is Oyster Sauce Keto Friendly? (We Have the Answer!)


Is Oyster Sauce Keto Friendly

While following the ketogenic diet can be tedious, there is a reason why so many people are utilizing the method recently! Although no long-term studies have been done, short-term cases have shown that the keto diet can be very effective for weight loss. This occurs because your body is burning body fat as a source of energy instead of carbs. But your system will only choose to do this if you do not provide it with adequate carbs – usually over 50 grams daily. Will oyster sauce allow your body to stay in that state of ketosis?

Oyster sauce can be consumed on the dirty keto diet. While it is a low-carb sauce, it nearly always contains added sweeteners such as cane sugar, which isn’t allowed on “clean keto”. The best keto friendly alternatives to oyster sauce include Primal Kitchen No Soy Island Teriyaki Sauce, Bragg Liquid Aminos, and Keto Prime Oh So Sweet! Super BBQ Sauce.

Let’s dive into how healthy oyster sauce is, what it is used for, and its nutrition facts!

Is Oyster Sauce Healthy?

While it depends on the brand of oyster sauce, it is not the worst condiment when eaten in moderation. With only nine calories per serving, you do not need to worry about the calories adding up quickly when adding the sauce to your dishes. It also has a very low fat content with no cholesterol, which is a plus!

On the other hand, it is incredibly high in sodium. One tablespoon contains around 60 percent of your RDA, and this factor alone may cause you not to buy oyster sauce the next time you are shopping at your local grocery store. Consuming too much sodium can lead to high blood pressure, stroke, and heart conditions.

Common Uses of Oyster Sauce

For centuries, the oyster sauce was a star ingredient in many Asian dishes, including noodles, stir-fry, vegetables, and more. The most popular dish that uses oyster sauce is chow mein. In Chinese-American restaurants, the servers typically bring out packaged oyster sauces to customers along with their meals.

Bo Luc Lac is another popular dish using the oyster sauce in Vietnamese cuisine that you can make at home. The term bo Luc Lac means shaking beef, and it’s cut into small cubes before being sautéed and served. You can dip the small pieces of meat in the oyster sauce, and seafood and spring rolls are common additions to the whole meal.

If you are a stir-fry fan, drizzle the sauce on vegetables and noodles if you want to add a sweet and salty taste to the plate. It can also be a tool for thickening any sauce you use in your stir-fry dishes. 

Is Oyster Sauce Gluten-Free?

Understandably, people can’t consume ingredients with gluten due to being diagnosed with Celiac disease or gluten intolerance. However, because this is becoming a common ailment, some oyster sauce brands get their products certified as gluten-free for said people. However, even if a label does not say “gluten-free,” it still may be.

If a product does not list any of the following ingredients, there is an excellent chance that it can be consumed by someone with Celiac disease or gluten intolerance.

  • Malt
  • Malt flavor
  • Malt extract
  • Malt vinegar
  • Brewer’s yeast
  • Wheat
  • Barley
  • Rye 
  • Durum
  • Wheat protein

Is Oyster Sauce The Same As Fish Sauce?

Oyster sauce is made of caramelized oyster juice with salt, sugar, and soy sauce thickened by corn starch. It has a flavor profile of sweet and salty taste, while fish sauce tends to have a more salty and nutty taste. The fish sauce also tends to be thinner and is made with fermented fish and salt. 

Although it’s not a perfect substitute for oyster sauce, fish sauce can be good for dishes where it wouldn’t overpower the rest of the ingredients’ flavors. In addition, because they are relatively similar overall, fish sauce can serve as a keto replacement for oyster sauce and vice versa.

Oyster Sauce Nutrition Facts

Maekrua Oyster Sauce

Here is some important nutrition information to note (per serving):

  • Calories: 10
  • Total fat: 0g
  • Total carbohydrate: 3g
  • Total sugars: 2g
  • Protein: 0g

These are the ingredients in the Maekrua Oyster Sauce:

  • Oyster extract
  • Soy sauce (soybean, wheat flour, salt)
  • Water
  • Sugar
  • Iodized salt
  • Modified starch (thickener)
  • Corn starch
  • Glucono-Delta-Lactone (acidity regulator)
  • Sodium benzoate (preservative)

Lee Kum Kee Panda Brand Oyster Flavored Sauce

Here is some important nutrition information to note (per serving):

  • Calories: 25
  • Total fat: 0g
  • Total carbohydrate: 5g
  • Total sugars: 4g
  • Protein: 0g

These are the ingredients in the Lee Kum Kee Panda Brand Oyster Flavored Sauce:

  • Water
  • Sugar
  • Salt
  • Oyster extraction (oyster, water, salt)
  • Monosodium glutamate
  • Modified corn starch
  • Wheat flour
  • Caramel flavor

Kikkoman Oyster Flavored Sauce

Here is some important nutrition information to note (per serving):

  • Calories: 25
  • Total fat: 0g
  • Total carbohydrate: 4g
  • Total sugars: 4g
  • Protein: 0g

These are the ingredients in the Kikkoman Oyster Flavored Sauce:

  • Water
  • Sugar
  • Salt
  • Oyster juice concentrate (oyster, molluscan shellfish, water, salt)
  • Modified corn starch
  • Caramel color
  • Yeast extract
  • Oyster extract (molluscan shellfish)

Dynasty Premium Oyster Flavored Sauce

Here is some important nutrition information to note (per serving):

  • Calories: 25
  • Total fat: 0g
  • Total carbohydrate: 4g
  • Total sugars: 4g
  • Protein: 0g

These are the ingredients in the Dynasty Premium Oyster Flavored Sauce:

  • Oyster extract (water, oyster, salt)
  • Water
  • Sugar 
  • Salt
  • Modified tapioca starch
  • Soy sauce extract (water, soybean, wheat, salt)
  • Lactic acid
  • Caramel color
  • Disodium guanylate
  • Yeast extract
  • Disodium inosinate
  • Guar gum
  • Fish paste (crustacean shellfish)
  • Benzoic acid (as preservative)

Healthy Keto Alternatives to Oyster Sauce

Bragg Organic Coconut Liquid Aminos

Bragg Coconut Aminos, All Purpose Seasoning, 10 Oz, 3 Pack These liquid aminos are 100% soy-free, gluten-free, and made with organic ingredients!

Here is some important nutrition information to note (per serving):

  • Calories: 10
  • Total fat: 0g
  • Total carbohydrate: 2g
  • Total sugars: 2g
  • Protein: 0g

These are the ingredients in the Bragg Organic Coconut Liquid Aminos: 

  • Organic coconut blossom nectar
  • Distilled water
  • Organic apple cider vinegar
  • Sea salt

Red Boat Fish Sauce

Red Boat - Fish Sauce, 8.45 Ounce - Chef’s Grade, Gluten Free, Sustainably Sourced & Artisan Processed, 100% Pure, Protein Rich, No Added MSG or Preservatives. Try this sauce made with 100% traditional Chemical-free fermentation methods.

Here is some important nutrition information to note (per serving):

  • Calories: 15
  • Total fat: 0g
  • Total carbohydrate: 0g
  • Total sugars: 0g
  • Protein: 4g

These are the ingredients in the Red Boat Fish Sauce: 

  • Anchovy
  • Sea salt

Keto Prime Oh So Sweet! Super BBQ Sauce

Keto BBQ Sauce, Oh So Sweet, by Keto Primo | Certified Ketogenic, Low Carb, All Natural, No Added Sugar | with ACV, Monk Fruit & Pink Himalayan Salt | 12oz Bottle This BBQ sauce is certified keto and made with only natural sweeteners!

Here is some important nutrition information to note (per serving):

  • Calories: 30
  • Total fat: 1.5g
  • Total carbohydrate: 5g
  • Total sugars: 2g
  • Protein: 1g

These are the ingredients in the Keto Prime Oh So Sweet! Super BBQ Sauce: 

  • Tomato paste
  • Water
  • Apple cider vinegar
  • Mark fruit sweetener (non-GMO erythritol and monk fruit extract)
  • Butter (cream [milk], lactic acid)
  • Distilled white vinegar
  • Pink Himalayan salt
  • Hickory smoke flavoring
  • Spices
  • Dehydrated onion

Prime Kitchen No Soy Island Teriyaki Sauce

Primal Kitchen - No-Soy Organic Sauce & Marinade Island Teriyaki - 9 oz. If you want a sauce made with organic ingredients that are certified vegan, keto, gluten-free, and non-GMO, this is the one for you!

Here is some important nutrition information to note (per serving):

  • Calories: 20
  • Total fat: 0g
  • Total carbohydrate: 4g
  • Total sugars: 3g
  • Protein: 0g

These are the ingredients in the Prime Kitchen No Soy Island Teriyaki Sauce: 

  • Water
  • Organic coconut aminos (organic coconut syrup, Himalayan salt)
  • Organic pineapple juice concentrate
  • Organic balsamic vinegar (organic wine vinegar, organic concentrate grape)
  • Organic date paste
  • Organic ginger
  • Organic garlic
  • Organic tapioca starch
  • Sea salt
  • Organic tamarin
  • Organic sesame seeds
  • Organic distilled vinegar
  • Organic sesame oil
  • Organic dried onion 
  • Organic yeast extract

Final Thoughts

Oyster sauce is common in many Asian dishes and is enjoyed by people worldwide. While it cannot be eaten on a clean keto diet because of certain ingredients, it can be consumed on the dirty keto diet because there are few grams of carbohydrates per serving. It is a low-calorie sauce as well, but it is extremely high in sodium and needs to be consumed in moderation. If you need a substitute, you can try teriyaki sauce, fish sauce, or coconut liquid aminos!

Related Questions

Is Oyster Sauce Vegan?

Oyster sauce is not vegan-friendly. However, some brands are suitable for vegetarians.

Does Oyster Sauce Need to Be Refrigerated?

Once you open the lid, the oyster sauce needs to be in the refrigerator inside its original container. If the sauce came out of the can, transfer it into a plastic or glass container before refrigerating, as bacteria can grow inside the metal can and make you sick.

Can You Have Oyster Sauce When Pregnant?

Women who consume oyster sauce while pregnant can harm themselves and their unborn babies. Any raw ingredients in the sauce can increase the chances of infection from bacteria and parasites that pass through the body and womb.

How Long Does Oyster Sauce Last?

Unopened oyster sauce lasts 18 to 24 months; opened oyster sauce lasts three to six months.

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Christine VanDoren

Christine is a certified personal trainer and nutritionist with an undergraduate degree from Missouri State University. Her passion is helping others learn how strong and healthy they can become by transforming their daily habits. Christine spends most of her time in the gym, hiking, painting, and learning how she can influence others through positivity!

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