Plum sauce is a sweet and tangy condiment that is often used in Chinese cuisine. If you enjoy eating Chinese food you may have wondered what plum sauce is made from. And if you’re following a gluten-free diet, you have likely wondered whether you can eat plum sauce. Is plum sauce gluten-free?
Yes, Plum Sauce is considered gluten-free. Though it doesn’t contain any wheat or gluten, you should always check the ingredients label to be sure. Although plum sauce is gluten-free, it is usually very high in sugar and additives. The best healthier gluten-free alternatives to plum sauce include Kevin’s Kung Pao Sauce, Kevin’s Teriyaki Sauce, and Siete Habanero Hot Sauce.
Chinese food can be delicious and is a favorite for many of us. However, when you have a food allergy or sensitivity, eating out can be challenging. Luckily, those on a gluten-free diet can still enjoy one of the tastiest Chinese condiments – plum sauce.
Even though plum sauce is usually gluten-free, it’s not exactly a health food. For those of us watching our sugar intake, plum sauce should be used sparingly. In this article, we look at the ingredients and nutritional content of plum sauce. We will also highlight several delicious, gluten-free healthier alternatives to plum sauce.
Contents
What is Plum Sauce?
Plum sauce is a sweet and sour condiment often found in Chinese cooking. It’s usually used as a dipping sauce for fried dishes like egg rolls, as well as alongside roasted duck.
It is made from sweet plums. However, it can also be made from other fruits, like peach, pineapple, and apricots. Usually, sugar, vinegar, salt, and chili peppers are added to the fruit and boiled down to make it syrupy.
Is Plum Sauce Healthy?
Because plum sauce usually contains high amounts of sugar and some other unhealthy ingredients, it is not considered a healthy food. Those watching their diet would want to use plum sauce very sparingly if at all.
Let’s take a look at some of the most popular brands of plum sauce.
Kikkoman Plum Sauce
Kikkoman makes many Asian products, including soy sauce. This plum sauce is a favorite for many.
Ingredients:
- Sugar
- Water
- Plum puree
- Vinegar
- Ginger
- Salt
- Modified corn starch
- Citric acid
- Xanthan gum
Nutrition Facts (Per 2 Tablespoons):
- 90 Calories
- 1 g Total Fat
- 0 g Saturated Fat
- 0 g Trans Fat
- 0 mg Cholesterol
- 320 mg Sodium
- 21 g Total Carbohydrate
- 0 g Dietary Fiber
- 20 g Sugars
- 0 g Protein
Dynasty Plum Sauce
Dynasty is another favorite among plum sauce lovers.
Ingredients:
- Water
- Sugar
- Plum juice concentrate
- Tomato paste
- Salt
- Garlic
- Xanthan gum
- White distilled vinegar
- Soybeans
- Ginger
- Rice
- Sesame oil
- Caramel color
- Onions
- Red chili peppers
- Sodium benzoate (preservative)
- Spices
- Citric acid
- Calcium disodium EDTA (retains product freshness)
- Natural flavors
- Star anise
- Licorice root
Nutrition Facts (Per 2 Tablespoons):
- 60 Calories
- 0 g Total Fat
- 0 g Saturated Fat
- 0 g Trans Fat
- 0 mg Cholesterol
- 190 mg Sodium
- 15 g Total Carbohydrate
- 0 g Dietary Fiber
- 12 g Sugars
- 1 g Protein
Wok Mei Plum Sauce
Wok Mei prides itself on making a delicious and junk-free plum sauce. This one is a favorite for many and has excellent reviews.
Ingredients:
- Dried cane syrup
- Filtered water
- Plum concentrate
- Vinegar
- GMO-free corn starch
- Brown sugar
- Salt
Nutrition Facts (Per 1 Tablespoon):
- 35 Calories
- 0 g Total Fat
- 0 g Saturated Fat
- 0 g Trans Fat
- 180 mg Sodium
- 9 g Carbohydrate
- 8 g Sugars
- 0 g Dietary Fiber
- 0 g Protein
Delicious Healthier Alternatives to Plum Sauce
We are lucky to have many delicious, gluten-free condiments to choose from. Below are some of our favorite healthier alternatives to plum sauce.
Siete Traditional Hot Sauce
Siete makes delicious hot sauces. This traditional hot sauce flavor is gluten-free, Paleo, Vegan, and made in the USA.
Ingredients:
- Water
- Apple cider vinegar
- Jalapeno pepper
- Golden beets
- Puya pepper
- Sea salt
- Flax seeds
- Garlic
- Chia seeds
- Black pepper
- Oregano
- Orange peel
Nutrition Facts (Per 1 teaspoon):
- 0 Calories
- 0 g Total Fat
- 0 g Trans Fat
- 0 mg Cholesterol
- 45 mg Sodium
- 0 g Total Carbohydrate
- 0 g Dietary Fiber
- 0 g Total Sugars
- 0 g Protein
Siete Habanero Hot Sauce
While this is the hottest Siete hot sauce, it’s tamed with the addition of golden beets, carrots, and dates. This sauce is another delicious alternative to plum sauce.
Ingredients:
- Water
- Apple cider vinegar
- Avocado oil
- Golden beets
- Carrots
- Dates
- Sea salt
- Puya pepper
- Garlic
- Flax seeds
- Habanero pepper
- Quillaja extract
- Chia seeds
- Turmeric
Nutrition Facts (Per 1 teaspoon):
- 5 Calories
- 5 g Total Fat
- 0 g Saturated Fat
- 0 g Trans Fat
- 0 mg Cholesterol
- 50 mg Sodium
- 0 g Total Carbohydrate
- 0 g Dietary Fiber
- 0 g Total Sugars
- 0 g Added Sugars
- 0 g Protein
Kevin’s Kung Pao Sauce & Marinade
Kevin’s makes many delicious sauces, marinades, and simmer sauces. This Kung Pao Sauce and Marinade is a yummy alternative to plum sauce. It’s also paleo-certified, keto-certified, gluten-free, and Non-GMO Project verified.
Ingredients:
- Water
- Coconut Aminos (coconut nectar, water, sea salt)
- Sesame oil
- Vinegar
- Coconut nectar
- Tapioca starch
- Ginger
- Coconut sugar
- Yeast extract
- Spices
- Smoked paprika
- Dehydrated roasted garlic
- Shiitake mushrooms
- Dehydrated onion
- Sea salt
- Xanthan gum
- Dehydrated garlic
- Monkfruit extract
- Stevia leaf extract
Nutrition Fact (Per 1 Tablespoon):
- 15 Calories
- 5 g Total Fat
- 0 g Saturated Fat
- 0 g Trans Fat
- 0 mg Cholesterol
- 125 mg Sodium
- 2 g Total Carbohydrate
- 0 g Dietary Fiber
- 1 g Total Sugars
- 1 g Added Sugars
- 0 g Protein
Kevin’s Teriyaki Sauce & Marinade
This is another delicious Kevin’s sauce that is paleo-certified, keto-certified, gluten-free, and Non-GMO Project verified. The Teriyaki sauce is sweet and a great dipping sauce, stir-fry or basting sauce, and a wonderful marinade.
Ingredients:
- Water
- Coconut aminos (coconut nectar, water, sea salt)
- Coconut sugar
- Apple cider vinegar
- Ginger
- Sesame oil
- Tapioca starch
- Yeast extract
- Dehydrated garlic
- Sea salt
- Shiitake mushroom
- Vinegar
- Xanthan gum
- Granulated onion
- Black pepper
- Spices
- Paprika
- Monkfruit extract
Nutrition Facts (Per 1 Tablespoon):
- 15 Calories
- 0 g Total Fat
- 0 g Saturated Fat
- 0 g Trans Fat
- 0 mg Cholesterol
- 120 mg Sodium
- 2 g Total Carbohydrate
- 0 g Dietary Fiber
- 1 g Total Sugars
- 1 g Added Sugars
- 0 g Protein
Primal Kitchen Buffalo Sauce
Primal Kitchen sauces are amazingly delicious and healthy. The buffalo sauce is no exception! And, it’s Gluten-Free, certified Paleo, Whole 30 approved, Keto Certified, Vegan and Non-GMO Project Verified.
Ingredients:
- Cayenne pepper sauce (aged red cayenne peppers, distilled vinegar, salt, garlic)
- Cashew butter
- Avocado oil
- Organic garlic powder
- Organic paprika
Nutrition Facts (Per 1 Tablespoon):
- 35 Calories
- 5 g Total Fat
- 05 g Saturated Fat
- 0 g Trans Fat
- 0 mg Cholesterol
- 370 mg Sodium
- 1 g Total Carbohydrate
- 0 g Dietary Fiber
- 0 g Total Sugars
- 0 g Added Sugars
- Less than 1 g Protein
Primal Kitchen Cocktail Sauce
This unsweetened, gluten-free cocktail sauce is spicy-sweet and is a delicious alternative to plum sauce. It’s especially good on seafood dishes. It’s also Paleo and Keto friendly, Whole 30 Approved and Non-GMO Project Verified.
Ingredients:
- Organic tomato puree (water, organic tomato paste)
- Organic horseradish (organic apple cider vinegar, organic horseradish, water, salt)
- Organic balsamic vinegar (organic wine vinegar, organic concentrated grape must)
- Sea salt
- Organic parsley
- Organic tapioca starch
- Organic garlic
- Organic onion powder
- Organic garlic powder
- Organic cinnamon
Nutrition Facts (Per ¼ cup):
- 25 Calories
- 0 g Total Fat
- 0 g Saturated Fat
- 0 g Trans Fat
- 0 mg Cholesterol
- 500 mg Sodium
- 4 g Carbohydrate
- Less than 1 g Dietary Fiber
- 2 g Total Sugars
- 0 g Added Sugars
- Less than 1 g Protein
Final Thoughts
Plum sauce is a tasty, sweet and sour condiment often found in Asian cuisine. It is normally gluten-free, however, it is not very healthy food. It’s high in sugar, salt, and calories and some contain other unhealthy ingredients.
There are several delicious options for plum sauce. Many gluten-free sauces and marinades are just as, or more, delicious than plum sauce but are much healthier. Try some of the alternatives listed above the next time you’re looking for a tasty dip or marinade and decide for yourself if plum sauce is your best choice.
Related Questions
Is plum sauce vegan?
Yes, most plum sauces are vegan as they do not usually contain animal products. However, you should always read the label to be sure.
Is plum sauce keto?
No, most plum sauces are not keto-friendly because they usually are high in sugar and carbohydrate. Some of the alternatives listed above, however, are keto-friendly and just as delicious as plum sauce. Again, it is always wise to read the label of any food before purchasing or consuming it.
Is plum sauce acceptable on a Whole30 diet?
No, plum sauce is not a food you would want to consume while following the Whole30 way of eating. The Whole30 plan stresses eating whole foods, like vegetables, and cutting out grains, dairy, and sugar (even natural sugar). Because plum sauce is high in sugar, it would not be considered acceptable for Whole30.
Is plum sauce the same thing as hoisin sauce?
No. While they are both used in Asian cuisine and do share some common ingredients, they are different in flavor. Hoisin sauce is more like a Chinese barbeque sauce and is darker and thicker than plum sauce. Plum sauce is much sweeter than hoisin sauce as well.