| Food | Net Carbs / 100g | Keto Score |
|---|---|---|
| mayo | 0.0g | ✅ Keto |
| mustard | 1.0g | ✅ Keto |
| alfredo sauce | 1.8g | ✅ Keto |
| guacamole | 2.6g | ✅ Keto |
Condiments are where hidden carbs accumulate fastest in an otherwise low-carb diet. The problem isn't any single serving — it's the frequency of use and the deceptive packaging. A tablespoon of ketchup has 4g net carbs; use it three times a day on a burger, and you've added 12g before considering any other food. Sweet BBQ sauce can run 12–16g net carbs per tablespoon.
Safe condiments — those with minimal carb impact — include mustard (1g/tablespoon), mayonnaise (0.6g/tablespoon from pure fat and eggs), hot sauce/tabasco (0g–0.5g per teaspoon), ranch dressing (1–2g per tablespoon, varies by brand), and soy sauce (1g per tablespoon). These can be used freely relative to their carb counts. Butter, olive oil, and avocado oil are zero carbs and actually add the dietary fat that keto requires.
Condiments to limit or measure include ketchup (4g/tbsp), teriyaki sauce (7–10g/tbsp), sweet chili sauce (10g/tbsp), honey mustard (5g/tbsp), and any sauce marketed as "sweet," "honey," or "glazed." The ingredient list is the tell — if sugar, corn syrup, or honey appears in the first five ingredients, carb content will be significant.
Standard ketchup is borderline — a tablespoon has about 4g net carbs primarily from sugar. Used sparingly, it can fit a keto diet. Zero-sugar ketchup options (Heinz No Sugar Added, Primal Kitchen) use sweeteners and have under 1g net carbs per serving. These are widely available.
The best keto condiments: mayonnaise (0.6g/tbsp), mustard (1g/tbsp), hot sauce/tabasco (0–0.5g/tsp), ranch dressing (1–2g/tbsp), soy sauce (1g/tbsp), guacamole (3g/2tbsp), sour cream (2g/2tbsp), and butter/olive oil (0g). Avoid: ketchup (4g), BBQ sauce (12g+), teriyaki (7–10g), and any sweet glazes.
Yes — standard mayonnaise is one of the best keto condiments. Made from egg yolks and oil, real mayo contains 0.6g net carbs per tablespoon and is 94% fat. Avoid fat-free or light mayo — these replace fat with starch and sugar, significantly increasing carb content.
Standard BBQ sauce is very high in carbs — typically 12–16g net carbs per tablespoon. A quarter cup serving on ribs or chicken adds 48–64g net carbs. Sugar-free BBQ sauce alternatives (Primal Kitchen, G Hughes) use erythritol or stevia and have under 2g net carbs per serving.
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