How many carbs are in chicken sauce?

December 24, 2025 •

4 min read

Many popular bottled chicken sauces, such as BBQ, can contain up to 9 grams of carbohydrates per tablespoon, primarily from sugar. Understanding how many carbs are in chicken sauce is crucial for anyone monitoring their dietary intake, as the numbers can vary dramatically.

Quick Summary

The carbohydrate count in chicken sauce varies widely, with sweeter options packing a significant amount per serving. Low-carb alternatives like some creamy or spicy sauces are available. Careful label reading or making homemade sauces provides the best control for a carb-conscious diet.

Key Points

Check the Ingredients: Sweet sauces, such as BBQ and teriyaki, are often loaded with hidden sugars, significantly increasing their carb count.
Go Spicy or Creamy: Opt for sauces like buffalo or keto-friendly cream-based sauces, which are typically low in carbohydrates.
Read the Labels: Always check the nutrition label, as carb content can vary widely between different brands and formulations of the same sauce.
Homemade is Healthier: Making sauces at home provides complete control over ingredients, allowing you to use low-carb sweeteners and thickeners.
Portion Control is Key: If you choose a higher-carb sauce, use it sparingly as a light drizzle rather than a heavy coating to manage your carb intake.

The Hidden Carb Culprit: Why Sauce Matters

When preparing a healthy chicken dish, the sauce can often be the hidden source of excess carbohydrates. While chicken itself is a lean, zero-carb protein, the sauces used for marinating, dipping, or glazing are where the carbohydrate count can quickly add up. The difference between a low-carb chicken meal and a high-carb one often comes down to this seemingly small component.

High-Carb Offenders: Sweet and Sticky Sauces

Many of the most popular chicken sauces, particularly those with a sweet or sticky profile, are laden with sugar, corn syrup, and other carbohydrate-heavy ingredients. These sauces are delicious, but their nutritional impact should not be underestimated.

BBQ Sauce: A staple for grilled chicken, BBQ sauce is a primary offender. A single tablespoon of a standard, ready-to-use BBQ sauce can contain around 7 to 9 grams of carbs. Given that most people use far more than a single tablespoon, the carb count can skyrocket, making it a poor choice for low-carb or ketogenic diets.
Teriyaki Sauce: This savory-sweet Japanese sauce gets its characteristic flavor from soy sauce, mirin (a type of sweet rice wine), and sometimes added sugar or honey. A tablespoon can hold around 2.5 to 3 grams of carbs, depending on the brand and formulation. When used in larger quantities for marinades or glazes, these carbs can become substantial.
Sweet and Sour Sauce: A classic for chicken nuggets and stir-fries, sweet and sour sauce relies heavily on sugar for its signature flavor. A single serving can contain a significant number of carbs, pushing many dishes over the dietary edge for those watching their intake.

Low-Carb Winners: Creamy and Spicy Options

Not all chicken sauces are created equal when it comes to carbs. If you are following a low-carb, keto, or paleo diet, there are many flavorful options that won't derail your goals. These sauces typically derive their flavor from fats, spices, and non-sugary ingredients.

Buffalo Sauce: Many popular buffalo sauces contain very little to no carbohydrates, with some brands listing as low as 0.1 to 2 grams per serving. The base is typically hot sauce, vinegar, and butter, which are all low in carbs.
Keto Alfredo Sauce: Traditional Alfredo sauce can be made low-carb and keto-friendly by using heavy cream, butter, and Parmesan cheese. These ingredients are high in fat and protein but contain very minimal carbs, creating a rich and satisfying sauce.
Lemon-Garlic Butter Sauce: A simple combination of melted butter, fresh lemon juice, and garlic provides a delicious, virtually zero-carb sauce that pairs perfectly with pan-seared or baked chicken.
Herbed Cream Sauce: A sauce made from heavy cream and a mix of herbs like thyme, rosemary, and parsley is another excellent low-carb option. Look for homemade versions or specialty products that avoid thickeners and starches.

Comparison of Popular Chicken Sauces

To put the carb differences into perspective, here is a comparison table of common chicken sauces. Note that nutritional information can vary widely by brand and recipe.


Sauce Type	Serving Size	Approximate Carbs	Approximate Sugars	Notes
BBQ Sauce	1 tbsp	7 - 9g	7g	Often high in added sugars.
Teriyaki Sauce	1 tbsp	2.5 - 3g	2.2 - 2.4g	Carb count can increase if a marinade is used heavily.
Buffalo Sauce	1 tbsp	0.1 - 2g	0 - 1g	Generally very low in carbs.
Creamy Alfredo (Keto)	1/4 cup	< 2g	< 1g	Homemade versions are best for carb control.
Butter Chicken Sauce	1 serving	9 - 14g	8g	Pre-made versions often have higher carbs than homemade.

How to Reduce Carbs in Your Chicken Sauce

Managing the carb content of your chicken meals is achievable with a few simple strategies, especially if you enjoy the flavor of sweeter sauces but want to limit sugar intake. Here are some actionable tips:

Make Your Own: Creating sauces from scratch gives you complete control over the ingredients. Use a low-carb sweetener like stevia or erythritol to replace sugar in BBQ and teriyaki recipes. You can also use a thickener like xanthan gum sparingly to achieve desired consistency without added carbs.
Choose Wisely: Opt for naturally low-carb sauces like buffalo, mustard-based dressings, or herb-infused oils. Vinaigrettes made with olive oil and vinegar are also a great choice.
Portion Control: If you can't resist a higher-carb sauce, use a minimal amount. A small drizzle or dip is a much better choice than smothering your chicken.
Search for Keto-Friendly Alternatives: Many brands now offer low-sugar or keto-friendly versions of classic sauces. Always check the nutrition label carefully, as some replacements may still contain unexpected carbs.
Consider Dry Rubs: For grilling or roasting, use a dry rub instead of a sauce. These are typically based on spices and herbs, and you can create your own low-carb blends easily.

The Bottom Line: Conclusion for Managing Carbs

Ultimately, the number of carbs in a chicken sauce depends entirely on its ingredients, particularly the amount of sugar. Sweet and sticky sauces like traditional BBQ and teriyaki are generally high in carbs, while creamy, fat-based sauces and spicy options like buffalo sauce are typically much lower. By being mindful of ingredient lists, practicing portion control, or making your own low-carb alternatives, you can enjoy delicious chicken dishes without compromising your health goals. For some excellent, keto-friendly recipe ideas, check out the resources on Low Carb Yum.

Frequently Asked Questions

Yes, many buffalo sauces are very low in carbohydrates, often containing only 0.1 to 2 grams per tablespoon, as they are typically made from hot sauce, vinegar, and butter.

You can make a low-carb BBQ sauce by using a sugar substitute like stevia or erythritol instead of traditional sweeteners. Thickeners like xanthan gum can also be used to achieve the desired consistency without adding carbs.

Yes, both teriyaki and sweet and sour sauces are typically high in carbs because they contain ingredients like sugar, mirin (sweet rice wine), and honey for their sweetness.

A great keto-friendly option is a creamy Alfredo sauce made with heavy cream, butter, and Parmesan cheese. You can also make a simple lemon-garlic butter sauce, which is naturally low in carbs.

Bottled sauces often contain more added sugars and preservatives to extend shelf life and enhance flavor, which can result in a higher carb count than a homemade version where you control all the ingredients.

Consider using dry rubs made from spices and herbs, or simple vinaigrettes with olive oil and vinegar. You can also create creamy sauces from avocado or Greek yogurt for a lower-carb alternative.

The contribution varies significantly. A tablespoon of BBQ sauce could be 7-9g, while a buffalo sauce might only be <1g. For low-carb diets, this difference is substantial, highlighting the importance of reading labels.