Fish sauce is a staple ingredient in many Asian cuisines. With its intense umami flavor it adds a savory depth to dishes like pad thai, pho stir fries, and more. But can this flavor-boosting sauce fit into a low carb, ketogenic diet? In this comprehensive guide, we’ll uncover everything you need to know about fish sauce and keto.
What is Fish Sauce?
Fish sauce is a salty, amber-colored liquid condiment made from fermented fish. It goes by many names around the world, including nuoc mam in Vietnam, nam pla in Thailand, patis in the Philippines, and shottsuru in Japan
The most common fish used are anchovies, but some versions also contain other small fish like mackerel or sardines The fish are layered with salt inlarge containers and allowed to ferment for up to two years. This long fermentation breaks down proteins into flavorful amino acids
The resulting liquid is the fish sauce, while the fermented solids may be made into a relish or paste. The finished sauce has an intense umami flavor similar to soy sauce or miso but with its own unique briny, fishy notes.
In Southeast Asian cuisine, fish sauce is used like salt to season everything from stir fries to dipping sauces. Its savory depth is hard to replicate. But is this versatile flavor-booster keto approved?
Is Fish Sauce Keto-Friendly?
The good news is yes, traditional fish sauce made only from fish and salt is keto diet friendly! Let’s look at why:
-
Very low carb. Fish sauce contains almost zero carbs – just 0.7g net carbs in one tablespoon. This tiny amount fits easily into a daily low carb diet.
-
All natural. No sugars or thickeners are added to pure fish sauce. It’s made from just fish, salt, and water.
-
Highly concentrated. A little fish sauce goes a long way to add big flavor. You use only small amounts at a time.
-
No wheat or MSG. Most brands are naturally gluten-free and MSG-free. Always check labels to be sure.
With such low carbs and calories per serving, fish sauce can be enjoyed on a keto diet when used to season meats, veggies, sauces and more. Just watch your portions.
Tips for Choosing Keto-Friendly Fish Sauce
While pure fish sauce has barely any carbs, some commercial brands do add ingredients like sugar, MSG or wheat that make them less keto-friendly. Here are some tips for choosing the best keto fish sauce:
-
Check labels carefully. Look for brands with no added sugar or wheat. 2g net carbs or less per serving is ideal.
-
Seek all-natural. Opt for brands made from just anchovies, salt and water. Avoid added MSG, preservatives or artificial flavors.
-
Select Vietnamese styles. Vietnamese nuoc mam tends to be less adulterated than Thai or Chinese versions.
-
Look for umami boosters. Glutamates and nucleotides like in Red Boat fish sauce increase savory depth.
-
Buy small bottles. Since a little goes a long way, start with a small bottle until you find one you love.
With so many options on the market, taste test a few brands to find your perfect keto-friendly fish sauce fit.
Keto-Friendly Ways to Use Fish Sauce
Once you’ve selected a great keto fish sauce, it’s time to put it to flavorful use! Here are some of my favorite ways to incorporate this umami bomb into low carb cooking:
-
Add to stir fry sauces or marinades for meat and vegetables. Just a teaspoon amplifies flavor.
-
Use in place of soy sauce in Asian recipes like cauliflower fried rice or chicken lettuce wraps.
-
Whisk into homemade keto-friendly salad dressings, aiolis or mayos.
-
Add to bone broth or coconut milk-based soups and curries.
-
Mix with sesame oil, lime juice and chili paste as a dip for shrimp or chicken.
-
Brush on fatty cuts of meat like ribs or brisket before grilling or roasting.
-
Sprinkle over scrambled, fried or hard boiled eggs.
-
Use to flavor tuna or chicken salad.
-
Mix into ground meat for hamburgers or meatloaf.
As you can see, just a splash of fish sauce can add a tasty punch of umami to tons of keto recipes! It’s especially useful for livening up simpler meals.
Keto-Friendly Brands of Fish Sauce
With so many options on grocery shelves these days, which brands can you trust to buy for your keto pantry? Here are some great keto-friendly fish sauce brands to look for:
Red Boat Fish Sauce – This Vietnamese nuoc mam contains only anchovies, salt, water and no added sugar. Comes in 40N, 50N and 60N grades indicating increasing levels of amino acids. Their gluten-free option has no wheat.
Thai Kitchen Premium Fish Sauce – Made from fish and salt only. Fermented up to 12 months for rich flavor. No MSG, sugar or preservatives. Available at most grocery stores.
Tiparos Fish Sauce – Popular Thai brand with no added sugar. Just fish extract and salt. Low sodium version available for less intense flavor.
Mega Chef Fish Sauce – All-natural Malaysian brand with no MSG, wheat or preservatives. Fermented for over a year from black anchovies.
Squid Brand Fish Sauce – One of the few brands made from 100% squid rather than anchovies. No carbs or sugar. Intense flavor.
Always double check nutrition facts since formulations can change over time. But these are reliably low-carb fish sauce picks.
Making Your Own Keto Fish Sauce
If you want 100% control over ingredients, whipping up a batch of DIY keto fish sauce is surprisingly easy. Here’s what you’ll need:
- 2 pounds of small oily fish like anchovies, sardines or mackerel
- 1 cup unrefined sea salt
- 2 cups filtered water
- Quart-sized mason jar with lid
Rinse fish well. Layer fish and salt in the mason jar, ending with a salt layer on top. Pour in water. Seal the lid and shake vigourously to combine.
Store the jar in a cool dark place for 3-6 months, shaking daily at first and then weekly. Let solids settle after fermenting, then carefully pour off the liquid fish sauce.
Voila! You’ll have fresh, carb-free fish sauce made completely from your choice of fish and salt. Adjust duration based on flavor intensity desired.
Potential Downsides of Fish Sauce
While fish sauce can absolutely be part of a well-formulated keto diet, there are a couple potential drawbacks to note:
-
High in sodium – Fish sauce is very salty, with 700-1000mg sodium per tablespoon. Those limiting salt intake may want to use sparingly.
-
Strong odor – The fermented fish aroma of fish sauce is quite potent. The smell while cooking with fish sauce can be off-putting to some.
-
Not vegetarian/vegan – As a fish product, fish sauce is not suitable for vegetarians or vegans. Soy sauce can be substituted.
-
Difficulty finding clean brands – Many commercial brands add sweeteners, MSG, etc. Checking labels to find a “clean” option can be challenging.
So people watching their salt, avoiding fish, or looking to limit additives may choose to skip fish sauce. But those who tolerate salt well and want maximum flavor can benefit from fish sauce in keto cooking.
Keto-Friendly Fish Sauce Substitutes
For those who prefer to avoid fish sauce, don’t worry – you have options! Here are some great keto-friendly ingredients that can mimic the savory umami punch of fish sauce:
-
Soy sauce or tamari – Be sure to get a low carb brand without added sugar. Use less than fish sauce as soy sauce is saltier.
-
Worcestershire sauce – Contains anchovies for savory flavor. Check carb counts as some brands add sugar.
-
Beef or chicken broth – Homemade is best. Broth concentrates down to an intense flavor when cooked.
-
Anchovy paste or fillets – Purée or melt into sauces, marinades or dressings.
-
Dried mushrooms – Soak porcini, shiitake or king oyster mushrooms to extract savory essence.
-
Tomato paste – Adds rich umami depth especially when roasted or concentrated.
-
Nutritional yeast – Imparts a cheese-like flavor. Start with small amounts.
Combining a couple umami ingredients like broth and tomato paste can go a long way to replacing fish sauce in keto recipes.
Nutritional data per oz (23 grams)
Found in KetoDiet app, based on trusted source USDA Food Composition Databases
What Makes a Food or Ingredient Keto?
When you follow the ketogenic approach to food, youll need to base your diet around low-carb foods. When unsure whether to include an ingredient in your ketogenic lifestyle, there are several factors you should consider:
- Limit the amount of carbs you eat. Your carbohydrate limit may be anywhere from 20 to 50 grams of total carbs (15 to 30 grams of net carbs). You can eat a variety of meats, dairy, eggs, vegetables, fruit, nuts, and seeds. Read this post about total vs. net carbs if you’re not sure whether to count total or net carbs. Top your list with vegetables that grow above ground, like cauliflower, zucchini, and leafy greens. These tend to have fewer carbs. Limit high-carb vegetables like potatoes, corn, and peas.
- When you’re counting carbs, always pay attention to the serving size. For example, one cup of broccoli, two eggs, half an avocado, one pork chop, or a quarter cup of berries all have the same amount of net carbs. Some foods seem to have a lot of carbs (per 100 grams), but when you use them in recipes, you only need a small amount. On the ketogenic diet, herbs, spices, and dried porcini mushrooms are all great because they have few carbs per serving. Watch how much you eat, especially of nuts and seeds, because they can add up quickly in carbs. Do you want to know more? Here is a full list of foods that you should and should not eat on a ketogenic diet.
- Quality over quantity: The type of food you eat is just as important as how many carbs you eat. Whole, healthy foods should make up most of your diet. Ultra-processed foods, especially those that are high in sugar, should be avoided or eaten in small amounts. If you want to make sure you’re getting better nutrients, choose organic and grass-fed options. Avocados, olive oil, coconut oil, and butter from grass-fed cows are all good sources of healthy fats. Stay away from processed foods that have trans fats and hydrogenated oils.
- Watch out for hidden carbs and sugars. Carefully read food labels to find hidden carbs and sugars in packaged foods. Added sugars are marked by words like “fructose,” “glucose,” “maltodextrin,” and “corn syrup.” Watch out for sugar alcohols and artificial sweeteners, as some of them can still change your blood sugar levels and make your stomach hurt. Choose natural sweeteners like stevia, which don’t have much of an effect on blood sugar.
- Stay hydrated and get enough electrolytes. When you first start the keto diet, you may experience dehydration and electrolyte imbalances. Drink plenty of water and consider supplementing with electrolytes. Eat more bone broth, leafy greens, and avocados to naturally get more electrolytes.
- Pay attention to your body. Different foods affect different people in different ways. Watch how your body reacts to different ingredients and make changes as needed. Writing down what you eat and how it impacts your ketosis and health is helpful.
By thinking about these things, you can make better choices about what to eat on your ketogenic diet, which will help you stay on track and keep your health in good shape.
Keto Condiments: 7 of My Favorites (Low-Carb Yumminess)
Is fish sauce keto friendly?
Plain fish sauce is low-carb, very low-carb. As long as you’re not dousing your food in fish sauce, you can use a generous amount before having to worry about a significant amount of carbohydrates, which makes fish sauce very keto-friendly. You can look at your net carbs for the day, almost like a budget you get to spend.
Is fish sauce a probiotic?
Fish sauce is not a probiotic. Fish sauce is made from fermenting salted fish and is rich in umami flavor but does not contain beneficial bacteria.
How do you make a fish sauce?
You only need a few ingredients – butter, garlic, chicken broth, cream, and fresh dill – and even the garlic is optional! The sauce pairs perfectly with fish such as salmon or cod, roasted or grilled chicken, or over low carb vegetables like asparagus, cabbage, and zucchini. Melt some butter in a skillet over a medium heat.
Can you make keto tartar sauce with salt and pepper squid?
Keto tartar sauce is perfect with low-carb salt and pepper squid. Try our keto salt and pepper squid here. It’s very easy to make and delicious. Share with your friends! This Keto Tartar Sauce recipe is nothing short of amazing. Thanks to the pickles, it’s a fresh, zesty, and creamy low-carb seafood sauce with a little crunch.