Is Swanson broth beef Keto?

The Ingredient Breakdown

As a food scientist, I look beyond the marketing claims and go straight to the label. The ingredient list for Swanson beef broth reveals a few items that raise red flags for the ketogenic diet. The primary base is beef stock, which is excellent and perfectly keto. However, the trouble begins with the additives.

The most significant offender is cane sugar. Even in small quantities, added sugar is the enemy of the keto diet because it spikes insulin levels and can easily kick you out of ketosis. Manufacturers often add sugar to balance the savory flavors, but for a keto adherent, this is unnecessary. Additionally, the inclusion of mirepoix (carrots, celery, onions) adds trace carbohydrates. While carrots are generally acceptable in moderation, they do contribute to the overall carb count. Finally, yeast extract and natural flavoring are used to boost the umami profile, but they are generally considered safe for keto as they do not add significant carbs.

Nutritional Value

On the surface, the nutrition facts look promising for a low-carb diet. A standard serving contains roughly 15 calories and 0 to 1 gram of carbohydrate. However, the devil is in the details. The 1 gram of sugar listed on the nutrition panel comes directly from the added cane sugar. On a strict keto diet, which often limits total daily carbohydrates to 20 grams and sugar to near zero, even 1 gram of added sugar is considered a waste of your daily allowance. While the broth is low in fat, which is the staple of keto, the lack of fat isn't the issue; the presence of sugar is. If you are tracking 'net carbs' strictly, you must account for that added sugar, making this broth less than ideal compared to brands that contain zero grams of sugar.