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 keto sweeteners options. The best: Erythritol, Stevia, and Xylitol. Below, the list with each verdict and net carbs per serving.
Yes
Erythritol
0 g net
/ 1 tablespoon
Yes
Stevia
0 g net
/ 1 teaspoon
Yes
Xylitol
0 g net
/ 1 tablespoon
Yes
Sucralose
0 g net
/ 1 teaspoon (table sweetener)
Yes
Monk fruit
0 g net
/ 1 teaspoon (powdered extract)
Yes
Aspartame
0 g net
/ 1 packet (1 g)
In moderation
Coconut sugar
11 g net
/ 1 tablespoon
In moderation
Allulose
12 g net
/ 1 tablespoon
In moderation
Brown sugar
12 g net
/ 1 tablespoon
In moderation
Sugar
12 g net
/ 1 tablespoon
No
Maple syrup
13 g net
/ 1 tablespoon
No
Molasses
15 g net
/ 1 tablespoon
No
Honey
17 g net
/ 1 tablespoon
Frequently asked questions
Which keto sweeteners can I eat on keto?
On keto you can eat Erythritol, Stevia, Xylitol, and Sucralose, with few net carbs per serving.
Which keto sweeteners should I avoid on keto?
Better avoid Maple syrup, Molasses, and Honey: too many net carbs to stay in ketosis.