Low Carb

Low-Carb Fats and Sauces – the Best and the Worst

What are the best and the worst fats and sauces on a low-carb diet? It’s an important question, as a low-carb diet needs to be high in fat to be sustainable (here’s why).

Fortunately, there are tons of great options, plus some not-so-good ones. For more details, please check out this visual guide. The lower-carb options are to the left:


The numbers represent grams of net carbs per 100 gram (3.5 ounces).1 The green foods thus have less than 5 percent carbs – a good basic rule of thumb for a keto low-carb diet.


LC-Ketchup-Mustard1200Mustard vs. ketchup

Should a low-carber choose mustard or ketchup? Well, if you’re trying to avoid carbs the answer is clear.

Ketchup is candy, mustard isn’t.


Ribs, BBQ sauce and carbs (sugar)BBQ issues

Note that store-bought BBQ sauce is loaded with sugar. Those glazed ribs may look nice, but there’s quite a load of sugar on them. Remove to stay low carb. Or decide to eat it, knowing what you’re doing.


fat-rounded800How to eat more fat

Fat is filling, and an amazing flavor enhancer. But how do you get enough of it in your diet? And how much fat should you really eat? Hint: enough to feel satisfied and not hungry.

Learn all about it in this guide



Detailed list and recipes for low-carb fats & sauces

Below is a detailed list of carbs in fats and low-carb sauces. The number is net carbs per 100 gram (3.5 ounces).

Do you want to make your own low-carb sauce, or use the fat? Follow the links for awesome recipes.

Top 10 Tastiest Flavored ButtersButter 0
Coconut oil 0
Vinaigrette 0
Béarnaise sauce 2
Top Low-Carb Dips and DressingsHollandaise sauce 2
Ranch dip 2
Aioli 2
Mustard 2
Guacamole 3
Thousand islands dressing 3
Heavy cream 3
Soy sauce 4
Blue-cheese dressing 4
Salsa 6
Pesto 8
Tomato paste 15



Similar low-carb guides

Meal plans

Low-carb guides

A Low-Carb Diet for Beginners

A Ketogenic Diet for Beginners



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Please comment below or e-mail me at andreas@dietdoctor.com.

  1. Net carbs = digestible carbs, i.e. total carbs minus fibre.


  1. anna@hanninger.se
    Jag saknar (eller hittar inte?) mer om fetter. Vilka är nyttiga och vilka är inte, och varför. Många påstår ju att mättat fett är livsfarligt och ger högt kolesterol.
    Jag letar vidare. :-)
  2. Jens

    All carbs, except fiber turns into sugur in your body. So, Carbs = sugar for your body. The less carbs/sugar you eat the less fat/bad cholesterol will end up in your blood. So go low carb and you don't have to worry about saturated fat. Table sugar is the worst. The 50% fructose part can only be processed in the liver... makes bad cholesterol and fat. Besides a biproduct is uric acid which drives your blood pressure up over time. Get rid of table sugar/Sucrose completely and you have made a huge leap away from life style deceases.

  3. Daniela Ortu
    what about mayo?
  4. Joke Vortman
    Can we drink milk???

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