Is Balsamic Vinegar Keto Friendly?

The perfect go-to keto meal is certainly a nice big bowl of leafy greens, but if you don’t like the taste of plain leaves, chances are you are gonna add some dressing.

Ever since being on the keto diet, I have found it very hard to find a dressing that is actually keto friendly. During my search for the perfect keto dressing for salads, I came across balsamic vinegar, but is balsamic vinegar keto friendly? I’ll provide information and an answer to this question and more.

Balsamic vinegar is keto friendly. But… make sure you aren’t using too much of it because too much balsamic vinegar can kick you out of ketosis.

How is balsamic vinegar made?

Making balsamic vinegar was traditionally started in Italy. Believe it, or not, it takes a minimum of 12 years to make a balsamic vinegar, but this is only for the original or top of the line brands. For the most part, you won’t even find this balsamic vinegar, but if you are interested in seeing how expensive these bottles can get… click HERE to find out how much it is on Amazon.

But how is it made?

Grape must is simmered until it is similar to a concentrated consistency. It is then allowed to ferment. The next step would be to allow it to mature in barrels in progressively decreasing sizes over time. Depending on the wood in the barrel the balsamic will have a different taste at the end of the process.

For more commercial balsamic vinegar brands, they tend to add more vinegar into the mix. Just remember that the flavors will not be as strong if this is done. 

What ingredients are in balsamic vinegar?

There aren’t too many ingredients in balsamic vinegar. In fact, there is generally only one major ingredient that makes this delicious flavor and taste.

Grape Must

What is grape must you ask? Well according to winefolly.com it is “Freshly pressed grape juice that still contains the seeds, stems, and skins of a grape.”

How many different balsamic vinegars are there?

There are a decent number of balsamic vinegar out there. I wanted to share the most common types you will see on your average trip to the grocery store.

Traditional Balsamic Vinegar

• Rich flavor
• Long waiting time (minimum of 12 years)
• Natural dark flavor
• Aged in uncharred barrels
• Expensive

Commercial Balsamic Vinegar

• Less rich than traditional
• Cheaper
• Aged in uncharred barrels

White Balsamic

• Thinner consistency
• Pale gold/amber color
• Less sweet
• Skips caramelizing/simmer process
• Aged in uncharred barrels

Balsamic Glaze

• There are versions with or without sugar
• Thicker consistency

What can you use balsamic vinegar with?

I would say that balsamic vinegar is used for mostly salad, but after looking deeper there are so many options to use this in your recipes.

Here is a list of different recipes you can use balsamic vinegar for: 

• Balsamic Roasted Pork Loin
• Braised Balsamic Chicken
• Lamb Chops with Balsamic Reduction
• Mediterranean Salmon
• Chicken Breasts with Balsamic Vinegar & Garlic
• Strawberries with Balsamic Vinegar
• Easy Balsamic Black Butter Sauce
• Grilled Peaches
• Strawberry and Feta Salad
• Balsamic Vinaigrette
• Grilled Vegetables in Balsamic Tomato Sauce with Cauliflower Rice
• Balsamic Roasted Carrots
• Balsamic Mushrooms
• Three Olive Spread

Balsamic Vinegar Nutrition Facts

Here are the nutritional facts for a brand of balsamic vinegar you could find in your traditional grocery store.

Nutrition Facts

Balsamic Vinegar Carb Count

Around 3 grams of carbohydrates per tablespoon.

So… is balsamic vinegar keto friendly?

Yes, balsamic vinegar is keto friendly, but you must find one with the right ingredients or make it yourself to really do clean keto.

Where can you buy balsamic vinegar?

You can find balsamic vinegar just about anywhere food is sold. Here is the list of the most common places to buy balsamic vinegar.

• Amazon
• Whole Foods
• Target
• Walmart
• Local grocery stores
• Online stores

Are all types of balsamic vinegar keto friendly?

Not all balsamic vinegars should be treated the same for taste and when deciding if they are keto friendly.

Is white balsamic keto friendly?

Yes

Is balsamic glaze keto friendly?

Yes & No – This depends on if sugar is used during the reduction.

What are some alternatives to balsamic vinegar?

Here are some of the alternatives to balsamic vinegar currently out there. They may not all be keto friendly so beware.

• Sherry Vinegar
• Red Wine Vinegar

Let us know if you have any questions or if you want to connect and talk more about the keto diet or keto lifestyle!