Hoisin sauce is a popular condiment used in many Asian cuisines, especially Chinese cooking. It has a sweet, salty, and spicy flavor that complements many dishes. But with its intense sweetness, many people wonder – is hoisin sauce high in sugar?
What is Hoisin Sauce?
Hoisin sauce is a thick, fragrant sauce made from soybeans, spices, sugar, vinegar, garlic, chilies, and starch. It has a smooth, rich texture and a sweet, salty, and mildly spicy taste.
The main ingredients in hoisin sauce are:
– Soybeans – provides protein and texture
– Sugar – adds sweetness
– Spices – usually five-spice powder, which contains cinnamon, cloves, fennel seeds, star anise, and Sichuan peppercorns
– Vinegar and salt – contributes flavor
– Garlic and chilies – provides aromatic notes and mild heat
– Starch – helps thicken the sauce
Hoisin sauce originated in China, where it’s known as “haixian jiang” or “seafood sauce”, even though it contains no seafood ingredients. The name “hoisin” comes from the Cantonese word for seafood, “hailam”.
Over the centuries, hoisin sauce evolved into the sweet, spicy condiment that it is today. It’s hugely popular in Cantonese and other Chinese cuisines as both a cooking sauce and condiment. These days, hoisin sauce can be found in most supermarkets worldwide.
Hoisin Sauce Nutrition Facts
The main nutrient that people are concerned about in hoisin sauce is sugar. Let’s take a look at the nutrition facts for a typical hoisin sauce:
| Nutrition Facts | Per 2 tbsp (33g) |
|---|---|
| Calories | 80 |
| Total Fat | 0.5g |
| Sodium | 320mg |
| Total Carbohydrate | 17g |
| Protein | 2g |
As you can see, a 2 tablespoon (33g) serving of hoisin sauce contains 17g of carbohydrates. Of that, 16g comes from sugars.
So in a typical serving, hoisin sauce provides 16g of sugar, which is a considerable amount.
Is Hoisin Sauce High in Sugar?
Based on the nutrition information, hoisin sauce is indeed high in sugar.
A 2 tablespoon serving contains 16g of sugar – that’s nearly 4 teaspoons worth. To put it in perspective:
– The American Heart Association recommends no more than 25g (6 teaspoons) of added sugar per day for women and 36g (9 teaspoons) for men.
– The World Health Organization advises limiting added sugars to 5% of total daily calories, which is about 6 teaspoons for a 2000 calorie diet.
So a serving of hoisin sauce provides over a quarter of the recommended daily added sugar intake!
The main sources of sugar in hoisin sauce are cane sugar/sucrose, glucose syrup, and maltodextrin. These are all forms of added sugars.
The reason hoisin sauce is so high in sugar is that traditionally it contained molasses or maltose syrup, giving it a rich sweetness. Most commercial brands today use refined sugars to replicate this taste.
Sugar Content of Different Hoisin Sauces
Not all hoisin sauces have the same sugar content. The amount can vary between brands based on the specific ingredients and recipe.
Here’s a look at the sugar content in a few popular hoisin sauce brands (per 2 tablespoon serving):
| Hoisin Sauce | Total Sugar |
|---|---|
| Lee Kum Kee Hoisin Sauce | 16g |
| Kikkoman Hoisin Sauce | 14g |
| Roland Hoisin Sauce | 13g |
| Pearl River Bridge Hoisin Sauce | 12g |
| Annie Chun’s Roasted Garlic Hoisin | 12g |
As you can see, the amount of sugar ranges from 12-16g per serving. So regardless of brand, hoisin sauce is consistently high in sugar.
Some specialty “low sugar” or “no sugar added” hoisin sauces may have less. For example, Healthy Boy Brand No Sugar Added Hoisin Sauce has 7g of sugar per serving. But most regular commercial hoisin sauces contain 12-16g of sugar per serving.
Sugar Content of Other Asian Sauces
How does hoisin sauce compare to other classic Asian sauces and condiments in terms of sugar content? Here’s a look:
| Sauce | Total Sugar Per 2 Tbsp |
|---|---|
| Soy Sauce | 2g |
| Oyster Sauce | 4g |
| Sesame Oil | 0g |
| Rice Vinegar | 0g |
| Chili Garlic Sauce | 4g |
| Hoisin Sauce | 12-16g |
Hoisin sauce clearly contains significantly more sugar than other common Asian condiments like soy sauce, oyster sauce, sesame oil, and rice vinegar. Even compared to other prepared sauces like chili garlic sauce, hoisin sauce has 3-4 times as much sugar per serving.
Ways to Reduce Sugar from Hoisin Sauce
If you enjoy the flavor of hoisin sauce but want to cut down on the sugar, here are some tips:
– Use less hoisin sauce in recipes – a little goes a long way for flavor.
– Dilute it with low-sodium soy sauce or broth.
– Mix it with a lower-sugar sauce like oyster sauce.
– Find a reduced-sugar version. Some brands make “lite” hoisin sauces.
– Make your own lower-sugar recipe. Replace the sugar with a non-nutritive sweetener.
– Balance it out by eating more non-starchy veggies in your meal.
– Switch to other condiments like vinegar, ginger, garlic, or chili sauce.
– Use hoisin sauce occasionally instead of regularly to limit intake.
Health Concerns of High Sugar Intake
Eating too much added sugar from foods like hoisin sauce can negatively impact health in a few ways:
– Weight gain – Sugary foods are high in calories and lead to overeating. Excess calories get stored as fat.
– Blood sugar spikes – Sugars cause rapid blood sugar spikes, which can increase risk of type 2 diabetes.
– Dental cavities – Sugar feeds the bacteria that cause tooth decay.
– Inflammation – High blood sugar triggers inflammation, linked to heart disease, fatty liver, cancer, and more.
– Nutrient dilution – Sugary foods provide empty calories without nutrition. They displace more nourishing foods.
To protect health, the American Heart Association advises limiting added sugar to no more than 25g (6 tsp) per day for women and 36g (9 tsp) for men. A serving of hoisin sauce already provides over a quarter of this amount.
Healthier Substitutes for Hoisin Sauce
To reduce sugar intake but still add flavor to Asian meals, try using these healthier hoisin sauce subs:
– **Soy sauce** – Adds salty umami flavor without sweetness. Choose reduced-sodium.
– **Oyster sauce** – Provides rich, savory notes. Look for low-sodium.
– **Plum sauce** – Made from plums, vinegar, ginger and spices. Lower in sugar than hoisin.
– **Garlic chili sauce** – Spicy blend of garlic, chili, and vinegar without much sugar.
– **Gochujang** – Fermented Korean chili paste with a savory, mildly sweet kick.
– **Miso** – Rich, fermented soybean paste with probiotics. Opt for lighter-colored miso.
– **Peanut sauce** – Made from peanut butter, garlic, soy sauce, vinegar, and chilies.
– **Teriyaki sauce** – Sweetened with mirin rather than sugar. Watch sodium content.
– **Ponzu** – Japanese citrus and soy sauce blend, tasty on stir fries.
For best nutrition and health, make your own sauces and marinades using whole food ingredients like fresh herbs, spices, vinegar, broth, garlic, ginger, chili, and a dash of a natural sweetener like honey if needed.
Is Hoisin Sauce Keto or Low Carb-Friendly?
The keto diet and other low-carb eating patterns limit daily carbohydrate intake to under 50g per day, so is hoisin sauce keto-friendly?
Unfortunately, hoisin sauce is too high in carbs and sugar to fit into a low carb, ketogenic diet plan.
A 2 tablespoon serving of hoisin sauce provides about 17g total carbs, 16g of which is sugar. This exceeds the daily carb limit on keto.
To make hoisin sauce fit into a keto diet, you’d need just 1/2 tablespoon (8g) serving per day. This small amount may not provide much flavor. You’re better off using other low-carb substitutes like soy sauce, sesame oil, garlic, or ginger.
Some keto-friendly hoisin sauce alternatives include:
– Diluted soy sauce or coconut aminos
– Sesame oil with garlic and ginger
– Miso paste mixed with chili garlic sauce
– Homemade sauce with almond butter, garlic, chili, spices, and low-carb sweetener
So in summary, regular hoisin sauce is too high in carbs and sugar to be keto-friendly, unless used in very small amounts. It’s better to choose other low-carb options to flavor Asian keto dishes.
Conclusion
Hoisin sauce is undoubtedly high in sugar, with around 12-16 grams of sugar per 2 tablespoon serving. This accounts for up to 4 teaspoons of added sugar.
Compared to other Asian condiments and sauces, hoisin sauce contains significantly more sugar and carbohydrates. The sugar provides its characteristic sweet flavor.
To reduce sugar intake from hoisin sauce, use less in recipes, dilute it, substitute lower-sugar sauces, or make your own healthier version. Limiting hoisin sauce can help decrease risks of obesity, diabetes, cavities, and inflammation.
Those on the keto or low-carb diet should avoid hoisin sauce due to the high carb and sugar content. Opt for substitutes like garlic, soy sauce, sesame oil, miso, and chili sauce instead to add flavor.
Overall, be mindful of portion sizes of hoisin sauce, balance it with non-starchy vegetables, and limit frequency of use to keep sugar in check. Or explore healthier, lower-sugar substitutes to capture that sweet-salty Asian essence.
