Alfredo sauce is a creamy pasta sauce made from butter, cream, and parmesan cheese. With its rich ingredients, some people may wonder if Alfredo sauce is high in carbohydrates.
Quick Answer
Alfredo sauce is not inherently high in carbohydrates. A typical serving of Alfredo sauce contains around 3-5 grams of net carbs. The main sources of carbs in Alfredo sauce are the small amounts naturally present in dairy products like cream and parmesan cheese.
What Are the Main Ingredients in Alfredo Sauce?
The primary ingredients in classic Alfredo sauce include:
- Butter: The base of the sauce is butter which contains trace amounts of lactose (milk sugar).
- Heavy cream: Cream contributes additional traces of lactose.
- Parmesan cheese: Parmesan cheese contains around 1-2 grams of carbs per ounce.
- Garlic: Optional ingredient that contains minimal carbs.
- Salt and pepper: Used to season the sauce.
Some modern Alfredo sauce recipes may also include small amounts of flour or cornstarch as a thickener. However, classic Alfredo sauce is thickened through emulsification of the butter and cream.
Carbohydrates in Main Alfredo Sauce Ingredients
Let’s take a closer look at the carb contents of the main ingredients:
Butter
Butter contains trace amounts of lactose which contribute minimal carbs. An entire stick of butter (113g) contains just 0.6 grams of carbohydrates.
Heavy Cream
Heavy cream or heavy whipping cream is high in fat but contains around 2-3 grams of carbs per 1/4 cup serving from the natural milk sugars.
Parmesan Cheese
Parmesan cheese contains around 1-2 grams of carbs per ounce. For reference, a 100 gram serving of parmesan contains about:
- 389 calories
- 25 grams of fat
- 41 grams of protein
- 2.4 grams of carbs
The small amount of carbs in parmesan come from residual milk sugars in the cheese.
Garlic
Raw garlic contains around 5-6 grams of net carbs per 3 ounce serving. However, Alfredo sauce typically only uses a clove or two of garlic which contributes minimal carbs.
Typical Nutrition Facts for Alfredo Sauce
Looking at some commercial Alfredo sauce brands, a 1/2 cup serving of Alfredo sauce contains around:
- 200-300 calories
- 18-25 grams fat
- 3-8 grams carbs
- 2-5 grams protein
The carb content can vary based on specific ingredients used, but a good benchmark is around 3-5 grams of net carbs per serving.
Alfredo Sauce Compared to Other Pasta Sauces
Compared to tomato-based pasta sauces, Alfredo sauce is significantly lower in carbohydrates:
| Sauce | Net Carbs (Per 1/2 Cup) |
|---|---|
| Marinara sauce | 10 grams |
| Alfredo sauce | 3-5 grams |
| Pesto sauce | 4 grams |
The main reason Alfredo sauce is lower in carbs is because it lacks the natural sugars found in tomato products. Marinara sauce contains around 10 grams of carbs per serving, mostly from tomato paste.
Is Alfredo or Cream Sauce Keto-Friendly?
Alfredo sauce can typically fit into a keto diet when consumed in moderation. A serving of Alfredo sauce contains only around 3-5 grams of net carbs, which is considered low-carb.
Some tips for keeping Alfredo sauce keto include:
- Use minimum thickness needed: Excess flour or cornstarch thickener can add carbs.
- Choose low-carb noodles: Zucchini noodles or keto pasta can fit Alfredo sauce.
- Portion sizes: Stick to 1/2 cup serving sizes of the sauce.
- Watch other meal carbs: Balance Alfredo sauce with low-carb foods.
As long as you account for the carbs, a keto-style Alfredo sauce made with real ingredients like butter, cream and parmesan can fit into a ketogenic diet when eaten in moderation.
Low-Carb Substitutes for Traditional Alfredo
If you want to reduce the carb content even further, here are some modifications you can make:
- Cauliflower Alfredo: Replace cream with riced cauliflower for a veggie-based sauce.
- Almond milk: Substitute heavy cream with unsweetened almond milk.
- Low-carb cheese: Use pecorino romano or mozzarella instead of parmesan.
- Dairy-free option: Make an Alfredo sauce from cashews, coconut milk, garlic and nutritional yeast.
Experiment with low-carb ingredients to cut the carbs down even further. Just keep in mind that an authentic Alfredo sauce will always contain at least some carbs from cheese and dairy components.
How Many Carbs in Fettuccine Alfredo?
When served with pasta, fettuccine Alfredo can have a higher carb count. For example, a typical serving may contain:
- 2 oz dry fettuccine pasta: 60 grams carbs
- 1/2 cup Alfredo sauce: 5 grams carbs
So a serving of fettuccine Alfredo can add up to around 65 grams of carbs when served with a regular wheat pasta. To make it lower carb, consider switching to:
- Zucchini noodles instead of pasta
- Kelp or konjac noodles (shirataki noodles)
- Spaghetti squash
- Low-carb pasta options like chickpea pasta or edamame pasta
With a lower carb noodle choice, you may be able to fit fettuccine Alfredo into a <20 gram per day low-carb diet.
Is Jarred Alfredo Sauce High in Carbs?
Jarred and canned Alfredo sauces tend to be higher in carbohydrates than homemade. Some bottled Alfredo sauces contain 10-15 grams of carbs per serving or more.
The reasons jarred Alfredo sauce can contain more carbs include:
- Added sugars: Many brands add sugar to balance flavor.
- Thickeners: Starches like flour or cornstarch are used to thicken.
- Lower fat: Jarred sauces may use skim milk instead of cream.
- Preservatives: Added ingredients like fillers and anti-caking agents.
Newman’s Own Alfredo sauce is one of the better low-carb choices with only 4 grams of carbs per serving. But in general, homemade Alfredo sauce will have fewer carbs than most jarred versions.
Tips for a Low-Carb Alfredo Sauce
Here are some tips for keeping Alfredo sauce low in carbohydrates:
- Use heavy cream instead of milk or low-fat dairy.
- Skip any flour or cornstarch thickeners.
- Choose full-fat parmesan cheese for flavor.
- Add garlic, pepper, or spices for flavor instead of sugar.
- Make it fresh instead of buying jarred sauce.
- Use sparingly and track portion sizes.
A homemade Alfredo sauce made with simple whole ingredients results in the lowest carb content.
Healthy Low-Carb Alfredo Sauce Recipe
This easy homemade Alfredo sauce has only 3g net carbs per serving. It skips any thickeners or sugars.
Ingredients:
- 1/2 cup heavy cream
- 2 oz cream cheese
- 1/4 cup freshly grated parmesan
- 2 tbsp butter
- 1 clove garlic, minced
- 1/4 tsp each salt and pepper
Instructions:
- Melt butter in a saucepan over medium heat.
- Add cream cheese and heavy cream. Whisk until combined and starting to thicken, about 2-3 minutes.
- Stir in parmesan cheese until melted. Add garlic and season with salt and pepper.
- Serve warm over zucchini noodles, shirataki noodles, or veggie spirals.
This easy low-carb Alfredo sauce keeps carb count down through simple whole food ingredients. For even fewer carbs, try making it with unsweetened almond milk instead of heavy cream.
Is Alfredo Sauce Keto?
Alfredo sauce can be part of a keto diet when consumed in moderation. Authentic Alfredo contains minimal carbs from dairy components like cream, butter, and parmesan cheese.
A 1/2 cup serving of Alfredo sauce contains around 3-5 grams of net carbs. This fits into even a strict keto diet plan when balanced with low-carb foods for the rest of your meals.
Some tips for keeping Alfredo sauce keto-friendly include:
- Avoid added sugars or thickeners like cornstarch or flour.
- Use full-fat dairy only.
- Stick to a 1/2 cup portion size.
- Pair it with low-carb vegetables or keto pasta noodles.
Made with simple whole food ingredients, Alfredo sauce can be incorporated into a well-formulated ketogenic diet.
Conclusion
Alfredo sauce contains minimal carbohydrates from small amounts present naturally in cream, butter, and parmesan cheese. A typical 1/2 cup serving has around 3-5 grams of carbs.
Compared to tomato-based pasta sauces, Alfredo is significantly lower in carbs. It fits into a keto diet when consumed in moderation as part of low-carb meals.
To keep carb count down, make Alfredo sauce yourself using heavy cream, parmesan cheese, and avoid thickeners like flour or sugar. When served over a vegetable noodle or spiralized veggie instead of regular pasta, fettuccine Alfredo can be part of low-carb and keto eating plans.