What Condiments Are Not Keto-Friendly?

January 1, 2026 •

4 min read

Over 77 grams of added sugar is consumed daily by the average person, with many of these hidden in sauces and dressings. When following a ketogenic diet, it is critical to know what condiments are not keto-friendly to avoid accidentally consuming these hidden carbs and derailing your progress.

Quick Summary

This guide details common condiments to avoid on a keto diet, identifies high-sugar and high-carb pitfalls, and explains how to decipher nutrition labels for hidden ingredients. It provides a comprehensive list of non-keto options and suggests better low-carb alternatives.

Key Points

Hidden Sugars: Many condiments contain surprising amounts of added sugars like high-fructose corn syrup, sabotaging ketosis.
Top Offenders: Ketchup, BBQ sauce, honey mustard, and many fat-free salad dressings are typically high in carbs and should be avoided.
Read Labels: Scrutinize ingredient lists for hidden sugar names, such as dextrose, fructose, sucrose, and various syrups.
Homemade is Best: Making your own condiments, like sugar-free ketchup or mayo, gives you full control over the ingredients and carb count.
Approved Alternatives: Stick to simple, low-carb options like mustard, vinegar-based hot sauces, and homemade full-fat dressings.
Serving Size Matters: Always check the serving size, as even seemingly low-carb products can add up if you use too much.

The Hidden Carb Trap: Why You Must Scrutinize Your Condiments

For many, transitioning to a ketogenic diet means a major overhaul of eating habits. While most people are aware they need to cut out bread, pasta, and sugary sodas, they often overlook the hidden carb landmines lurking in the condiment aisle. A single serving of the wrong sauce can contain enough sugar to kick you out of ketosis, effectively reversing your hard-earned progress. Understanding which condiments are not keto-friendly is a crucial skill for maintaining a low-carb lifestyle.

Common Condiment Culprits High in Sugar and Starch

Many store-bought sauces and dressings rely on sugar and starches to enhance flavor, thicken texture, and improve shelf life. Always check the nutrition facts, but here are some of the most notorious offenders:

Ketchup: A few tablespoons can pack 5 or more grams of sugar, with some brands using high-fructose corn syrup.
Barbecue (BBQ) Sauce: This is one of the biggest offenders, often loaded with brown sugar, molasses, and high-fructose corn syrup, sometimes adding up to 17 grams of carbohydrates per serving.
Honey Mustard: The name itself is a giveaway. This popular dressing is typically high in both sugar and carbs.
Sweet Chili Sauce: Often used in Asian cuisine, this sauce is a sugar bomb that can quickly add significant carbs to your meal.
Teriyaki Sauce: Many commercial teriyaki sauces contain added sugar and modified food starches that increase the carb count.
Store-Bought Salad Dressings: Many creamy and fat-free dressings are high in sugar to compensate for the lack of flavor from fat. Look for added sweeteners like corn syrup and maltodextrin.
Seasoned Rice Vinegar: Used in sushi and marinades, this condiment often contains added sugar and high-fructose corn syrup.
Some Hot Sauces: While many hot sauces are keto-friendly, some brands, particularly sweet and tangy ones like Sriracha, contain added sugar. Always check the label.

Reading Labels for Hidden Sugars

Even products that seem safe can contain hidden sugars. Food manufacturers use many different names for sugar to make ingredient lists appear healthier. To identify hidden sugars, look for these terms on the ingredients list, especially if they are high up on the list:

Syrups: Corn syrup, high-fructose corn syrup, maple syrup, rice syrup
Ending in "-ose": Sucrose, fructose, dextrose, maltose, glucose
Other names: Cane sugar, brown sugar, molasses, agave nectar, fruit juice concentrate

Comparison Table: Keto vs. Non-Keto Condiments


Condiment	Keto-Friendly?	Potential Pitfalls	Keto Alternatives
Ketchup	No	Typically high in added sugar, corn syrup	Homemade sugar-free ketchup using approved sweeteners
BBQ Sauce	No	Loaded with brown sugar, molasses	Sugar-free BBQ sauces from brands like G. Hughes
Mayonnaise	Yes (usually)	Some low-fat or store-bought versions may add sugar	Homemade mayo with avocado oil or check full-fat labels
Mustard	Yes (most)	Plain yellow mustard is safe; check labels for honey mustard	Classic yellow mustard, dijon mustard, mustard powder
Salad Dressing	Often No	Fat-free or sweet versions contain added sugar	Full-fat ranch, blue cheese, or oil-and-vinegar (check vinegar)
Hot Sauce	Usually Yes	Watch out for brands with added sugar like Sriracha	Vinegar-based hot sauces like Tabasco
Teriyaki Sauce	No	Contains sugar and starches	Use tamari or coconut aminos with sugar-free sweeteners
Relish	No	Sweet relish is very high in sugar	Dill relish (check ingredients for sugar) or homemade versions

Homemade vs. Store-Bought: Taking Control of Your Carbs

One of the best ways to ensure your condiments are keto-friendly is to make them yourself. This gives you complete control over the ingredients, allowing you to use approved sweeteners and high-quality fats. For example, homemade mayonnaise is simple to make and lets you avoid the cheap seed oils and potential additives found in store-bought versions. Similarly, homemade sugar-free ketchup or BBQ sauce can be created using low-carb sweeteners like monk fruit or erythritol.

Navigating the Supermarket Aisle

When you must buy store-bought, become a diligent label reader. Look for brands that specifically market themselves as 'keto-friendly' or 'sugar-free,' but don't stop there. Always confirm the ingredients and net carb count. Pay close attention to the serving size, as it can be deceptively small. A product might seem low-carb per serving, but if you use several servings, the carbs can quickly add up.

Conclusion

In summary, what condiments are not keto-friendly typically boils down to those containing hidden or added sugars, corn syrups, and starches. By being mindful of ingredients, scrutinizing labels, and opting for homemade versions whenever possible, you can effectively manage your carb intake and keep your ketogenic journey on track. Don't let a small sauce or dressing mistake undermine all your hard work. Flavor your food wisely and continue your path to a healthier, low-carb lifestyle.

[Authoritative Link]: The Centers for Disease Control and Prevention (CDC) offer an excellent guide to spotting hidden sugars in everyday foods, providing additional context and strategies for label reading. https://www.cdc.gov/diabetes/healthy-eating/spotting-hidden-sugars-in-everyday-foods.html

Frequently Asked Questions

No, normal ketchup is not keto-friendly because it is typically loaded with sugar and high-fructose corn syrup. A few tablespoons can easily push you over your daily carb limit.

Most commercial BBQ sauces are not allowed on keto, as they contain significant amounts of added sugar, brown sugar, and molasses. However, sugar-free or low-carb BBQ sauces are available, or you can make your own.

A good keto substitute for ketchup is a homemade version using tomato paste and approved sweeteners like monk fruit or erythritol. Some brands also sell pre-made sugar-free ketchup.

Yes, traditional mayonnaise is generally keto-friendly because it is high in fat and low in carbs. However, you should check the label to ensure it doesn't contain added sugars or cheap oils. Making your own is the safest bet.

Not all salad dressings are non-keto. Many full-fat dressings like ranch, blue cheese, and oil-and-vinegar can be keto-friendly, but you must check the label for added sugars. Fat-free or low-fat varieties often contain added sugar to enhance flavor.

To check for hidden carbs, always read the ingredient list on the nutrition label. Look for various names for sugar, such as corn syrup, dextrose, and maltose. Ingredients are listed by weight, so if a sugar is near the top, the product is high in carbs.

No, honey mustard sauce is not keto-friendly due to the high sugar content from the honey. Avoid it and opt for plain mustard, which is a safe, low-carb choice.