| Food | Net Carbs / 100g | Keto Score |
|---|---|---|
| stevia | 0.0g | ✅ Keto |
| teaspoon of honey | 3.2g | ✅ Keto |
| teaspoon of sugar | 3.2g | ✅ Keto |
Sweeteners are at the center of the keto diet's most critical restriction. Table sugar (sucrose) is 99.9g net carbs per 100g — essentially pure carbohydrate. Honey, despite its natural origins and antioxidant content, contains 79g net carbs per 100g. Maple syrup sits at 66g per 100g. These natural sweeteners have identical metabolic effects to white sugar on blood glucose and ketosis.
Zero-calorie and zero-carb sweeteners have transformed keto baking and cooking. Erythritol, a sugar alcohol, has 0g net carbs (it doesn't raise blood glucose and passes through the body largely unabsorbed). Stevia is derived from the stevia plant and contributes 0g net carbs at normal usage levels. Monk fruit extract (luo han guo) is similarly zero-carb. These three are the most widely used in keto-certified products and home keto baking.
Allulose is a newer option gaining popularity — it's a rare sugar that occurs naturally in figs and raisins, contributes only 0.4 calories per gram (vs. 4 for sugar), and has a minimal effect on blood glucose. Xylitol is another sugar alcohol with 2.4g net carbs per 100g, though it causes digestive issues at higher amounts and is toxic to dogs. Maltitol, common in "sugar-free" candies, is often problematic — it raises blood sugar at roughly half the rate of sugar and contributes significant net carbs.
The best keto sweeteners are: erythritol (0g net carbs, doesn't raise blood sugar), stevia (0g, plant-derived), monk fruit extract (0g), and allulose (0.4 cal/g, minimal blood sugar effect). These are used in most keto-certified products. Avoid: sugar, honey, maple syrup, agave, and maltitol (common in 'sugar-free' candy).
No — honey contains 79g net carbs per 100g, almost identical to table sugar in terms of carb content and blood glucose impact. Despite its natural origin and trace minerals, honey causes the same spike in blood sugar and insulin that breaks ketosis. Even a tablespoon of honey adds 17g net carbs.
Erythritol is listed as a carbohydrate on nutrition labels (typically listed under 'sugar alcohols') but does not raise blood glucose or insulin in clinical studies. It is absorbed in the small intestine and excreted unchanged in urine — contributing negligible calories and 0g net carbs when you subtract it from total carbs (which is standard keto practice).
Yes — stevia is FDA-recognized as safe (GRAS status). It's derived from the stevia rebaudiana plant and is 200–300 times sweeter than sugar, meaning very small amounts are needed. It has 0g net carbs, 0 calories, and does not affect blood glucose or insulin. Some people notice a slight bitter or licorice-like aftertaste; blending stevia with erythritol masks this.
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