Keto sweeteners

Erythritol, allulose, monk fruit and stevia have no net carbs. Sugar, honey, maple and agave all spike blood sugar.

Lowest in net carbs per serving: allulose (0 g), brown sugar substitute (keto) (0 g), erythritol (0 g), liquid sucralose (0 g), monk fruit sweetener (0 g).

Keto-friendly 6

Eat these freely within your macros. Low in net carbs per typical serving (about 5 g or less). Fits easily into a 20–30 g daily limit.

Keto-friendly sweeteners
Food	Net carbs	Calories	Protein	Fat	Fiber
Allulose 1 tsp	0 g	2	0 g	0 g	0 g
Brown sugar substitute (keto) 1 tsp packed	0 g	1	0 g	0 g	0 g
Erythritol 1 tsp	0 g	1	0 g	0 g	0 g
Liquid sucralose ¼ tsp	0 g	0	0 g	0 g	0 g
Monk fruit sweetener 1 tsp	0 g	0	0 g	0 g	0 g
Stevia (pure extract) 5 drops	0 g	0	0 g	0 g	0 g

Limit — small portions 4

These can fit if you measure them. Swaps shown where they help. Fits keto only in measured portions — roughly 5–10 g net carbs per serving, or easy to overeat.

Limit — small portions sweeteners
Food	Net carbs	Calories	Protein	Fiber	Eat instead
Sucralose packets 1 packet	0.9 g	3	0 g	0 g	Liquid sucralose Erythritol Stevia (pure extract)
Xylitol 1 tsp	2 g	10	0 g	0 g	Erythritol Allulose
Sugar-free pancake syrup ¼ cup	6.8 g	31	0.5 g	0.4 g	Allulose Monk fruit sweetener Liquid sucralose
Yacon syrup 1 tbsp	6.8 g	40	0.1 g	6.6 g	Allulose Monk fruit sweetener Stevia (pure extract) Syrups swaps →

Not keto 19

Too many carbs per serving. Here’s what to eat instead. More than about 10 g net carbs per typical serving. Swap it for a low-carb alternative.

Not keto sweeteners
Food	Net carbs	Calories	Protein	Fat	Fiber	Eat instead
Maltodextrin 1 tbsp	7.6 g	30	0 g	0 g	0 g	Erythritol Allulose Stevia (pure extract) Sugar swaps →
Powdered sugar 1 tbsp	8 g	31	0 g	0 g	0 g	Erythritol Sugar swaps →
Maltitol 1 tbsp	9 g	25	0 g	0 g	0 g	Erythritol Allulose Stevia (pure extract)
Simple syrup ½ fl oz	9.5 g	37	0 g	0 g	0 g	Liquid sucralose Allulose Stevia (pure extract) Syrups swaps →
Coconut sugar 1 tbsp	12 g	45	0.1 g	0 g	0 g	Monk fruit sweetener Allulose Sugar swaps →
Dextrose (glucose) 1 tbsp	12 g	45	0 g	0 g	0 g	Erythritol Allulose Stevia (pure extract) Sugar swaps →
Sugar 1 tbsp	13 g	48	0 g	0 g	0 g	Erythritol Allulose Monk fruit sweetener Sugar swaps →
Maple syrup 1 tbsp	13 g	52	0 g	0 g	0 g	Allulose Monk fruit sweetener Syrups swaps →
Brown sugar 1 tbsp packed	14 g	52	0 g	0 g	0 g	Monk fruit sweetener Allulose Sugar swaps →
Jam & jelly 1 tbsp	14 g	56	0.1 g	0 g	0.2 g	Chia seeds Raspberries Syrups swaps →
Date syrup & date sugar 1 tbsp	15 g	60	0.2 g	0 g	0.1 g	Allulose Monk fruit sweetener Syrups swaps →
Molasses 1 tbsp	15 g	58	0 g	0 g	0 g	Monk fruit sweetener Syrups swaps →
Agave nectar 1 tbsp	16 g	65	0 g	0.1 g	0 g	Allulose Stevia (pure extract) Syrups swaps →
Corn syrup 1 tbsp	17 g	62	0 g	0 g	0 g	Allulose Syrups swaps →
Honey 1 tbsp	17 g	64	0.1 g	0 g	0 g	Allulose Monk fruit sweetener Syrups swaps →
Flavored coffee syrup 1 fl oz (about 4 pumps)	20 g	80	0 g	0 g	0 g	Liquid sucralose Stevia (pure extract) Monk fruit sweetener Syrups swaps →
Caramel sauce 2 tbsp	23 g	89	0.5 g	0 g	0 g	Allulose Heavy cream Butter Syrups swaps →
Chocolate syrup 2 tbsp	24 g	109	0.8 g	0.4 g	1 g	Cocoa powder (unsweetened) Allulose Unsweetened baking chocolate Syrups swaps →
Pancake syrup ¼ cup	49 g	187	0 g	0 g	0 g	Sugar-free pancake syrup Allulose Syrups swaps →