Category
Keto sweeteners: which ones fit and which don't
Which sweeteners you can use on keto and which to avoid, ranked by net carbs with a clear yes / moderate / no verdict.
Yes, there are keto-friendly sweeteners options. The best: Unflavored Gelatin Powder, Allulose, and Erythritol. Below, the list with each verdict and net carbs per serving.
Yes
Unflavored Gelatin Powder
0 g net
/ 1 tablespoon
Yes
Allulose
0 g net
/ 1 teaspoon
Yes
Erythritol
0 g net
/ 1 teaspoon
Yes
Monk fruit
0 g net
/ 1 teaspoon
Yes
Splenda
0 g net
/ 1 packet
Yes
Aspartame
0 g net
/ 1 packet
Yes
Sucralose
0 g net
/ 1 packet
Yes
Stevia
1 g net
/ 1 packet
Yes
Xylitol
2 g net
/ 1 teaspoon
No
Sugar
4 g net
/ 1 teaspoon
No
Coconut sugar
4 g net
/ 1 teaspoon
No
Brown sugar
12 g net
/ 1 tablespoon
Frequently asked questions
Which sweeteners can I eat on keto?
On keto you can eat Unflavored Gelatin Powder, Allulose, Erythritol, and Monk fruit, with few net carbs per serving.
Which sweeteners should I avoid on keto?
Better avoid Sugar, Coconut sugar, and Brown sugar: too many net carbs to stay in ketosis.
