Keto sweets & desserts

Candy, cookies, cake and ice cream are mostly sugar and flour — but nearly every one has a sugar-free keto version.

Lowest in net carbs per serving: sugar-free gelatin (0.7 g), keto ice cream (1 g), low-carb protein bar (4 g).

Keto-friendly 3

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 sweets & desserts
Food	Net carbs	Calories	Protein	Fat	Fiber
Sugar-free gelatin ½ cup prepared	0.7 g	10	1.1 g	0 g	0 g
Keto ice cream ½ cup	1 g	140	2 g	13 g	2 g
Low-carb protein bar 1 bar	4 g	190	20 g	8 g	14 g

Limit — small portions 2

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 sweets & desserts
Food	Net carbs	Calories	Protein	Fat	Fiber	Eat instead
Whipped topping (frozen tub) 2 tbsp	1.8 g	25	0.1 g	2 g	0 g	Heavy cream Coconut cream
Fortune cookies 1 cookie	6.6 g	30	0.3 g	0.2 g	0.1 g	Desserts swaps →

Not keto 58

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 sweets & desserts
Food	Net carbs	Calories	Protein	Fat	Fiber	Eat instead
Ice pops 1 pop (1.75 fl oz)	10 g	41	0 g	0.1 g	0 g	Sugar-free gelatin Raspberries Desserts swaps →
Chocolate truffles 2 truffles	10 g	122	1.5 g	8.1 g	0.6 g	Unsweetened baking chocolate Heavy cream Cocoa powder (unsweetened) Desserts swaps →
Fudge 1 piece	13 g	70	0.4 g	1.8 g	0.3 g	Unsweetened baking chocolate Cream cheese Desserts swaps →
Sugar-free chocolate candy (maltitol) 3 pieces	15 g	160	2 g	13 g	4 g	Sugar-free chocolate chips Unsweetened baking chocolate Dark chocolate (70–85%) Desserts swaps →
Chocolate mousse 1 ramekin (about ½ cup)	16 g	225	4.1 g	16 g	0.6 g	Heavy cream Cocoa powder (unsweetened) Erythritol Desserts swaps →
Halva 1 oz	16 g	131	3.5 g	6 g	1.3 g	Tahini Sesame seeds Allulose Desserts swaps →
Angel food cake 1 slice (1/12 cake)	16 g	72	1.7 g	0.2 g	0.4 g	Raspberries Heavy cream Almond flour Desserts swaps →
Panna cotta 1 ramekin	16 g	346	4.5 g	30 g	0 g	Heavy cream Gelatin (unflavored) Erythritol Desserts swaps →
White chocolate 1 oz	17 g	151	1.6 g	9 g	0.1 g	Cocoa butter Sugar-free chocolate chips Desserts swaps →
Rice pudding ½ cup	17 g	99	3 g	2 g	0.3 g	Chia seeds Cauliflower Heavy cream Desserts swaps →
Hard candy 3 pieces	18 g	71	0 g	0 g	0 g	Desserts swaps →
Crispy rice treats 1 small bar	18 g	92	0.7 g	2 g	0 g	Low-carb protein bar Pecans Desserts swaps →
Chocolate-covered peanuts & almonds 10 pieces	18 g	208	5.2 g	13 g	1.9 g	Almonds Peanuts Sugar-free chocolate chips Desserts swaps →
Fruit leather 1 roll	18 g	78	0 g	0.6 g	0 g	Raspberries Strawberries Sugar-free gelatin Desserts swaps →
Biscotti 1 biscotto	18 g	116	2.9 g	3.3 g	0.9 g	Almonds Almond flour Pecans Desserts swaps →
Toffee 1 oz	18 g	157	0.3 g	9.2 g	0 g	Allulose Butter Pecans Desserts swaps →
Gelatin dessert (regular) ½ cup	19 g	81	1.6 g	0 g	0 g	Sugar-free gelatin Desserts swaps →
Baklava 1 piece (2" square)	20 g	234	3.1 g	16 g	1.2 g	Walnuts Pecans Butter Desserts swaps →
Sherbet & sorbet ½ cup	22 g	107	0.8 g	1.5 g	1 g	Keto ice cream Raspberries Desserts swaps →
Gummy candy 10 gummy bears	22 g	87	0 g	0 g	0 g	Sugar-free gelatin Raspberries Desserts swaps →
Churros 2 churros (5")	22 g	208	2.9 g	12 g	0.8 g	Almond flour Cinnamon Erythritol Desserts swaps →
Caramels 3 pieces	23 g	115	1.4 g	2.4 g	0 g	Allulose Heavy cream Desserts swaps →
Peanut butter cups 1 pack (2 cups)	23 g	232	4.6 g	14 g	1.6 g	Peanut butter Sugar-free chocolate chips Desserts swaps →
Marshmallows 4 regular	24 g	92	0.5 g	0.1 g	0 g	Gelatin (unflavored) Allulose Desserts swaps →
Sandwich cookies 3 cookies	25 g	167	1.9 g	6.9 g	1 g	Almond flour Cocoa powder (unsweetened) Cream cheese Desserts swaps →
Crème brûlée 1 ramekin	25 g	486	6 g	41 g	0 g	Heavy cream Egg yolks Allulose Desserts swaps →
Milk chocolate 1 bar (1.55 oz)	25 g	235	3.4 g	13 g	1.5 g	Dark chocolate (70–85%) Sugar-free chocolate chips Unsweetened baking chocolate Desserts swaps →
Pudding 1 cup (4 oz)	25 g	153	2.3 g	5 g	0 g	Heavy cream Chia seeds Cocoa powder (unsweetened) Desserts swaps →
Cannoli 1 cannoli	25 g	220	4.4 g	11 g	0.6 g	Ricotta Sugar-free chocolate chips Erythritol Desserts swaps →
Danish pastry 1 pastry	26 g	266	5.7 g	16 g	0.7 g	Cream cheese Almond flour Desserts swaps →
Jelly beans 10 large	26 g	105	0 g	0 g	0.1 g	Raspberries Strawberries Desserts swaps →
Coffee cake 1 piece	28 g	263	4.3 g	15 g	1.3 g	Almond flour Cinnamon Erythritol Desserts swaps →
Cupcakes 1 cupcake	29 g	200	1.8 g	8 g	1.6 g	Almond flour Cream cheese Erythritol Desserts swaps →
Donuts 1 medium glazed	29 g	269	3.9 g	15 g	1.3 g	Almond flour Cream cheese Desserts swaps →
Cheesecake 1 slice	31 g	401	6.9 g	28 g	0.5 g	Cream cheese Almond flour Erythritol Desserts swaps →
Banana bread 1 slice	32 g	196	2.6 g	6.3 g	0.7 g	Almond flour Zucchini Desserts swaps →
Tiramisu 1 piece	32 g	479	7.3 g	37 g	0.7 g	Mascarpone Heavy cream Cocoa powder (unsweetened) Desserts swaps →
Pound cake 1 slice (1/6 loaf)	32 g	215	3.1 g	8.5 g	0.4 g	Almond flour Erythritol Desserts swaps →
Candy bar (chocolate, caramel & nougat) 1 bar (2 oz)	34 g	280	4.3 g	14 g	1.3 g	Dark chocolate (70–85%) Low-carb protein bar Pecans Desserts swaps →
Brownies 1 large square	35 g	227	2.7 g	9.1 g	1.2 g	Almond flour Cocoa powder (unsweetened) Sugar-free chocolate chips Desserts swaps →
Flan ½ cup	35 g	222	6.9 g	6.2 g	0 g	Eggs Heavy cream Allulose Desserts swaps →
Licorice 4 twists	36 g	157	1.2 g	1 g	0 g	Desserts swaps →
Toaster pastries 1 pastry	37 g	210	2.3 g	5.4 g	0.5 g	Almond flour Cream cheese Cereal swaps →
Vanilla cake (frosted) 1 slice	38 g	262	2 g	12 g	0.2 g	Almond flour Coconut flour Erythritol Desserts swaps →
Cinnamon rolls 1 large roll	40 g	309	5.1 g	14 g	2 g	Mozzarella (shredded) Almond flour Cinnamon Desserts swaps →
Apple pie 1 slice (⅛ of 9" pie)	41 g	296	2.4 g	14 g	2 g	Zucchini Almond flour Cinnamon Desserts swaps →
Pumpkin pie 1 slice (⅛ pie)	41 g	301	4.8 g	12 g	2.2 g	Pumpkin purée (canned) Almond flour Erythritol Desserts swaps →
Éclairs & cream puffs 1 éclair (4 oz)	41 g	377	5 g	21 g	1 g	Heavy cream Almond flour Desserts swaps →
Apple crisp & fruit crumble ½ cup	42 g	227	2.5 g	4.8 g	2 g	Raspberries Pecans Almond flour Desserts swaps →
Peach cobbler ¾ cup	43 g	249	3 g	7.1 g	1.9 g	Raspberries Blackberries Almond flour Desserts swaps →
Cream pie 1 slice (⅛ pie)	46 g	387	6.3 g	20 g	1 g	Heavy cream Egg yolks Almond flour Desserts swaps →
Key lime pie 1 slice (⅛ pie)	48 g	371	7.4 g	17 g	0.7 g	Lime juice Heavy cream Almond flour Desserts swaps →
Hot fudge sundae 1 sundae	48 g	284	5.6 g	8.6 g	0 g	Keto ice cream Heavy cream Desserts swaps →
Scones 1 bakery scone	55 g	440	6.7 g	21 g	1.4 g	Almond flour Butter Heavy cream Desserts swaps →
Muffins 1 medium muffin	59 g	424	5.1 g	18 g	1.2 g	Almond flour Flaxseed (ground) Blueberries Desserts swaps →
Pecan pie 1 slice (⅛ pie)	60 g	423	4.7 g	17 g	2.2 g	Pecans Allulose Butter Desserts swaps →
Carrot cake 1 slice with frosting	67 g	553	5.9 g	29 g	1.8 g	Almond flour Cream cheese Erythritol Desserts swaps →
Chocolate cake (frosted) 1 slice (1/12 layer cake)	70 g	537	4.8 g	28 g	3 g	Almond flour Cocoa powder (unsweetened) Erythritol Desserts swaps →