Heinz ketchup is one of the most popular ketchup brands in the world. It’s that familiar red condiment found on millions of dining tables and paired with classic American favorites like burgers, fries, chicken fingers, and more.
But is Heinz ketchup keto and low carb friendly? Or does it contain hidden sugars that can quickly add up in carbs?
Many people are surprised to find out ketchup has any carbohydrates at all. The tomato base would suggest it’s a low carb food, right?
Well, let’s take a detailed look at the nutrition facts and carb count in Heinz ketchup.
Heinz Ketchup Nutrition Facts
Here are the nutrition facts for a typical serving of Heinz ketchup (1 tablespoon):
| Calories | 20 |
|---|---|
| Fat | 0g |
| Carbs | 4g |
| Sugar | 4g |
| Protein | 0g |
As you can see, a single tablespoon of Heinz ketchup contains 4 grams of carbohydrates, all of which is sugar.
There are no fiber, starch, or other complex carbs in Heinz ketchup – just simple sugars added during processing.
Total carbs in different serving sizes
Here’s how the carb count stacks up in different serving sizes of Heinz ketchup:
– 1 teaspoon: 1 gram carbs
– 1 tablespoon (17g): 4 grams carbs
– 1 packet (9g): 2 grams carbs
– 1/4 cup (60g): 12 grams carbs
So while a spoonful of ketchup here and there isn’t too carb-heavy, the carbs can quickly climb if you’re dousing things liberally in ketchup or using large portions.
Ingredients in Heinz Ketchup
To understand why there are carbs and sugars in Heinz ketchup, let’s look at the ingredients list:
– Tomato concentrate – This is the tomato base, which provides the red color. Tomatoes have some natural sugars but are very low carb.
– Distilled vinegar – Adds flavor. No carbs.
– High fructose corn syrup – This is the main source of added sugars and carbs. HFCS is heavily processed and provides sweetness.
– Corn syrup – Another added sweetener made from corn. Also adds carbs.
– Salt – For flavor. No carbs.
– Spice – Tiny amounts add flavor. Negligible carbs.
– Onion powder – Dehydrated onion adds flavor. Minimal carbs.
– Natural flavoring – Small amounts of various flavor compounds. No carbs.
As you can see, the two main sources of carbohydrates in Heinz ketchup are high fructose corn syrup and corn syrup. Without these two added sweeteners, ketchup would be very low carb.
Does Heinz Make Low Carb Ketchup?
Heinz offers some low sugar and reduced sugar ketchup varieties that are better for low carb and keto diets:
Heinz No Sugar Added
This ketchup gets its sweetness from sucralose and acesulfame potassium (artificial sweeteners) instead of sugar and corn syrup.
It has 70% less sugar and 1 gram of carbs per tablespoon.
Heinz Reduced Sugar
Contains 50% less sugar than regular Heinz ketchup. It gets added sweetness from sucralose along with some sugar.
It has 2 grams of carbs per tablespoon.
So while these are better options if you’re limiting carbs and sugar, they still contain small amounts of carbs from tomato paste. The only way to get true no-carb ketchup is to make it yourself without any added sugars or thickeners. We’ll look at recipes later.
How Many Carbs in Other Ketchup Brands?
Heinz is America’s favorite, but how does it compare to other popular ketchup brands?
Here’s a comparison of the carb counts in 1 tablespoon of different ketchups:
| Ketchup Brand | Total Carbs |
|---|---|
| Heinz | 4g |
| Hunt’s | 4g |
| French’s | 4g |
| Great Value | 4g |
| 365 Organic | 3g |
As you can see, most mainstream ketchup brands contain 4 grams of carbs per serving. Organic ketchups that don’t add as much HFCS or corn syrup may have slightly fewer carbs.
But overall, expect around 3-4 carb grams per tablespoon of ketchup across popular brands. The specific sweeteners and tomato concentrates used can vary the counts slightly.
Tips for Adding Ketchup to a Low Carb or Keto Diet
If you enjoy the flavor of ketchup but want to watch your carb intake, here are some tips:
– Measure your portions. Stick to 1 tablespoon or less per meal if you are strict keto (less than 20g daily carbs).
– Opt for reduced sugar or no sugar added ketchup. These have about half the carbs of regular ketchup.
– Dilute ketchup with water or tomato juice to spread it thinner with fewer carbs.
– Substitute salsa or chopped tomatoes in place of ketchup for zero carbs.
– Make your own homemade keto ketchup with minimal ingredients (see recipes below).
– Pair ketchup with very low carb foods. For example, a burger without the bun or chicken wings.
– Read labels and count carbs. Many condiments and sauces have hidden sugars.
Homemade Keto Ketchup Recipes
To maximize flavor while minimizing carbs, many people make their own ketchup at home.
Here are some popular low carb ketchup recipes:
Recipe #1: Tomato & Vinegar Ketchup
Makes about 1 cup ketchup with 2g net carbs per 2 tablespoon serving.
Ingredients:
– 2 lbs tomatoes, peeled, seeded and chopped
– 1/4 cup apple cider vinegar
– 1 tbsp coconut aminos (or tamari)
– 1/4 tsp onion powder
– 1/4 tsp garlic powder
– 1/4 tsp salt
– 1/8 tsp cinnamon
– 1/8 tsp allspice
– 1/8 tsp clove
– 1/8 tsp black pepper
Instructions:
1. Blend all ingredients in a blender or food processor until smooth.
2. Transfer to a small saucepan and bring to a gentle boil.
3. Reduce heat and simmer for 15-20 minutes, until desired thickness is reached.
4. Remove from heat and let cool before transferring to an airtight container.
5. Refrigerate up to 2 weeks.
Recipe #2: Blanched Tomato Ketchup
Makes about 1 1/2 cups ketchup with 3g net carbs per 2 tablespoon serving.
Ingredients:
– 2 lbs tomatoes
– 1/2 cup water
– 1/4 cup vinegar (apple cider, white, or red wine)
– 2 tbsp erythritol or xylitol
– 1/4 tsp garlic powder
– 1/4 tsp onion powder
– 1/2 tsp salt
– 1/8 tsp black pepper
Instructions:
1. Make an “X” cut on the bottom of each tomato and blanch in boiling water 30-60 seconds.
2. Transfer tomatoes to ice bath. Peel off skins.
3. Chop peeled tomatoes into chunks and add to blender along with remaining ingredients.
4. Blend until smooth consistency.
5. Transfer to saucepan over medium heat. Bring to a gentle boil then reduce heat and simmer 20 minutes, stirring occasionally, until thickened.
6. Remove from heat and allow to cool. Store in airtight container up to 2 weeks.
The Bottom Line
So how many carbs are in Heinz ketchup? A typical 1 tablespoon serving contains 4g total carbohydrates, all from added sugars.
Across major brands, expect around 3-4g carbs per tablespoon of ketchup. To lower carb intake, make your own homemade ketchup or buy low/no sugar added varieties.
When paired with very low carb foods, small amounts of ketchup can fit into a keto diet. But liberally pouring on ketchup can quickly add up in hidden carbs. As with any condiment, moderation and measuring servings is key.
