Keto Nutrition

Best Low-Carb Protein Bar

Are you looking for a quick on-the-go munch or post-workout bite? Protein bars are a great portable snack when you’re in a pinch and need something to eat quickly.

But the protein bar aisle is saturated with countless choices and lofty nutrition claims.

Here’s the thing: Just because something has the word “protein” in it does not address it automatically healthy. There’s a time and place for a healthy protein bar, but those probably occur less than you probably think.

The best protein bars can serve as a healthier alternative to other packaged snacks. Moreso if you lift weights and in need of a quick post-workout meal. You can also replace meals on the go with protein bars.

In these cases, a low-sugar protein bar is better than most fast food and can provide a quick hit of protein if a sit-down meal isn’t an option. But that’s about the extent of the benefits offered by even the healthiest protein bars.

Why? They’re not any nutritionist’s idea of a healthy snack.

Depending on the bar, they might be upwards to 250-300 calories and packed with added sugar. Plus, many high protein bars are packed with fillers.

One dietitian suggests looking out for added and fake sugars like sucralose, erythritol, and aspartame.

So what makes a protein bar deserving of being on your grocery list? After analyzing dozens of protein bars, our choices focused on protein bars made of whole grain or whole food ingredients.

Our calory threshold is 300 per bar. We also looked for choices with no more than 10 grams of added sugar. To be recognized as a protein bar, we require at least 10 grams of protein per serving.

We also feel that fiber is essential to help keep you full. Thus, all choices on our list have at least 3 grams of fiber or more per serving. We also tried to retain sodium counts under 300mg per bar.

This is what makes the best protein bars.

You can always make your own low sugar protein bars, but these are some of the market’s healthiest protein bars if you don’t have time.

But keep in mind that some have more sugar than others. After, you won’t eat food if you don’t like how it tastes. It doesn’t matter if the protein bar has good marketing.

What makes a protein bar “healthy”?

If you’re looking to further your better-body goals, you may consider eating high protein bars. While it sounds beneficial, most of the market’s protein bars are loaded with sugar alcohols or saturated fat and lack fiber.

Registered dietitian Toby Amidor, MS, RD, CDN, FAND, and owner of Toby Amidor Nutrition, suggests that you look for a balance of healthy fat, protein, and fiber. Doing so ensures that your protein bar can keep you satiated.

Also, choose a protein bar with between 200 to 400 calories and up to 20 grams of protein per serving.

It’s not just macronutrients that matter when it comes to determining the best protein bar. According to Rachel Fine, MS, RD, CSSD, CDN, says ingredients are also essential.

That said, read the ingredient list carefully and classify natural foods like whole grains, nuts, and fruit. It is also advised to look for good protein sources like whey protein isolate, pea protein, brown rice protein, and eggs.

Ingredient criteria for the best protein bars:

  • High-quality protein sources: Proteins sourced from high-quality isolates and concentrate and whole-food ingredients.
  • Natural sweeteners: Sugar sourced from natural sources like cane sugar or whole fruit.
  • Whole-food ingredients: The best protein bars only use whole food or natural ingredients.
  • Healthy fats: Must contain healthy fats from nuts and seeds rather than vegetable oils as fillers and binders.
  • Low to no synthetic or isolated fiber: Stay away from synthetics fibers like soluble corn fiber or chicory root.
  • No sugar alcohols: Despite being low in calory, dietitians advise against consuming large quantities of sugar alcohols.

Nutritional criteria for the best protein bars

Not just any protein bar settled a spot on our list of best protein bars. We compiled a list of more than ten protein bars for ingredient and nutrition comparison:

  • Eight grams protein minimum: To qualify as a “protein bar,” each bar had no less than 8 grams of protein. Hillary Cecere, RDN of Eat Clean Bro, a meal delivery service, recommends aiming for 15-20 grams of protein if you want to gain muscle. But 7-12 grams of protein for a satiating snack.
  • Thirteen grams sugar maximum: The best protein bars have no more than 13 grams of sugar.
  • Three grams fiber minimum: When it comes to fiber, Fine recommends opting for a protein bar with three or more grams per bar or serving. However, be wary of protein bards that have more than 10 grams of fiber. These are likely loaded with isolated fibers that can cause stomach discomfort.

After careful study, we rounded up our top choices for the best protein bars. The following are the low-sugar, best protein bars reached our nutritional requirements and deserved a spot in your pantry:

Organic Peanut Butter Protein Bars by Skout

These bars are made with plant-based proteins. They are USDA certified, kosher, vegan, non-GMO, grain-free, and, most of all, they’re gooey-good. And they’re made with just four ingredients.

Protein: 11 grams

Sugar: 18 grams

Fiber: 4 grams

Fat: 10 grams

Carbs: 25 grams

Calories: 210

RXBar Chocolate Sea Salt

If you want to feel like you’re eating a decadent salted brownie while meeting all your protein needs, you’ve met your match with an RXBAR.

Dubbed a favorite by many experts, RXBar boasts simple ingredients. Each bar contains dates, nuts, egg whites, and flavors.

A 52gram worth of RXBard Chocolate Sea Salt contains the following:

  • 210 calories,
  • 9 g fat (2 g saturated fat)
  • 240 mg sodium
  • 24 g carbs (5 g fiber, 13 g sugar)
  • 12 g protein

PROTEIN From Real Food Bars

Don’t be fooled by its granola bar facade! This crunchy snack from KIND packs in 12 grams of plant-based protein only has 6 grams of added sugar.

Each bar has:

  • 250 calories
  • 17g of fat
  • 125mg of sodium
  • 17g of carb
  • 5g of fiber
  • 6g added sugar
  • 12g of protein

Pumpkin Seed Protein Bars by Health Warrior

Each of these protein bars holds eight grams of organic plant protein from pumpkin seeds.

We like that you can recognize the ingredients in these protein bars and that each bar contains six grams of sugar. The chewy texture is a nice plus, too.

Protein: 8 grams

Sugar: 6 grams

Fiber: 2 grams

Fat: 13 grams

Carbs: 11 grams

Calories: 170

One Gluten-Free, Low-Sugar Protein Bars

With flavors like Birthday Cake and Pumpkin Pie, this bar will not only cure your sweet tooth, but it’ll also stuff in a protein punch post-workout.

These bars are super delicious and have 20 grams of protein, far more than most on the market. They now also come in minis for a portion-controlled treat.

Each bar contains the following:

  • 220 cal
  • 8g total fat
  • 140mg of sodium
  • 24g of carb
  • 8g of fiber
  • 1g total sugar
  • Zero added sugar
  • 20g of protein

Vegan Organic Food Bar by Bearded Brothers

Free is the name of the game here. These bars are gluten-free and soy-free, plus they’re vegan.

Because these aren’t loaded with protein, they’re best to eat when you’re on a hike and need an energy boost.

Each bar is made with roughly seven ingredients, so you know what you’re eating, like dates and figs.

Protein: 4 grams

Sugar: 18 grams

Fiber: 4 grams

Fat: 5 grams

Carbs: 26 grams

Calories: 150

ALOHA Chocolate Chip Cookie Dough Plant-Based Protein

Say “aloha” to a toned body when you include this bar in your diet. And don’t worry about the 24 grams of carbs. According to Isabel Smith MS, RD, CDN, carbs help the protein get into the muscle fibers.

A 52-gram bar contains the following:

  • 220 calories
  • 10 g fat (3 g saturated fat)
  • 95 mg sodium
  • 25 g carbs (14 g fiber, 4 g sugar)
  • 14 g protein

LAYERS Layered Protein Bar

RXBAR’s newest innovation is chewy, gooey, and nutrient-dense. Packed with 14+ grams of protein, it possesses a wholesome ingredients list and is sweetened with dates and honey. It has that candy bar taste and texture, but only 4 grams of added sugar.

A bar of Peanut Butter Chocolate has the following:

  • 250 cal
  • 14g total fat
  • 180mg of sodium
  • 20g of carb
  • 3g of fiber
  • 13g total sugar
  • 4g added sugar
  • 15g of protein

Whey Protein Recover Bars by Gatorade

These protein bars have a whopping 20 grams of whey and milk protein. These bars are meant for extreme workouts and are eaten by NFL athletes.

They’re loaded with protein but are also heavy on the sugar. Still, they’re one of the most delicious protein bars you can buy, both in terms of flavor and texture.

Protein: 20 grams

Sugar: 29 grams

Fiber: 2 grams

Fat: 13 grams

Carbs: 41 grams

Calories: 350

GoMacro Macro bar Protein Paradise, Cashew Caramel

This is an excellent option for athletes looking for a vegan protein bar. You can thank the dynamic vegetarian duo of organic sprouted brown rice protein and organic pea protein for those 11 grams of protein.

This bar is also loaded with healthy fats from cashews and flax seeds, a great plant-based source of anti-inflammatory omega-3s. Plus, it’s one of the tastiest protein bars out there.

A 60-gram bar has the following:

  • 260 calories
  • 11 g fat (2 g saturated fat)
  • 35 mg sodium
  • 30 g carbs (1 g fiber, 10 g sugar)
  • 11 g protein

Omega-3 and Grass-Fed Whey Protein Bars

The primary ingredient in this protein-packed bar is grass-fed whey protein concentrate.

It’s packed with fiber (7 grams to be exact) and only 4 grams of added sugar. Plus, it has a great flavor and heart-healthy omega-3 fatty acids as well. 

Each bar has:

  • 200 calories
  • 7g total fat
  • 120mg of sodium
  • 22g total carb
  • 7g of fiber
  • 5g total sugar
  • 4g added sugar
  • 14g of protein

Original Refrigerated Protein Bars by Perfect Bar

This bar is rich in taste because it’s made with honey and nut butter.

It stays good for one week out of the fridge. And what it lacks in accessibility, it makes up for in taste.

It’s creamy, crunchy, and reminiscent of cookie dough, which makes sense, given its high sugar and fat.

Protein: 17 grams

Sugar: 18 grams

Fiber: 4 grams

Fat: 18 grams

Carbs: 26 grams

Calories: 330

Primal Kitchen Almond Spice

If you want to lose weight, you’ll want to keep your blood sugar balanced to remove those dreaded spikes in blood sugar that can leave you hungry.

This bar has 8 grams of protein and minimal sugar, which helps keep blood sugar balanced by preventing a blood sugar spike. This flavor, mainly, contains cinnamon.

And cinnamon has been shown to improve fasting blood sugar levels, making it ideal for diabetic, pre-diabetic, insulin sensitive, and those with PCOS.

Each bar weight 38 grams and contains the following:

  • 200 calories
  • 16 g fat (8 g saturated fat)
  • 115 mg sodium
  • 9 g carbs (2 g fiber, 2 g sugar)
  • 8 g protein

Plant-Based Protein Bars by Zing Bars

Designed by registered dietitians, these chewy bars are entirely plant-based and boast 10 grams of protein and 7 grams of fiber. The Dark Chocolate Coconut Vitality Bar has macaroon-style shaved coconut and tastes like an almond joy.

For every bar, you’ll get the following:

  • 210 calories
  • 11g total fat
  • 55mg of sodium
  • 24g of carb
  • 7g of fiber
  •  9g total sugar
  • 10g of protein

Protein Bars by Rise Bars

You get three ingredients in this protein bar: almonds, honey, and whey protein isolate. So there’s no need to acquire a chemistry degree before buying this protein bar.

The best part? You get 20 grams of protein for each bar.

Protein: 20 grams

Sugar: 11 grams

Fiber: 4 grams

Fat: 16 grams

Carbs: 20 grams

Calories: 280

Mighty Bar Grassfed Organic Beef, Cranberry & Sunflower Seed

Organic, grass-fed beef isn’t cheap for a reason.

Testing shows that when cattle graze on their natural food instead of inflammatory corn, their protein consists of more anti-inflammatory omega-3 fatty acids. They also have conjugated linoleic acids (CLA). These are fats that have been used in weight-loss pills.

Each 28-gram bar has the following:

  • 70 calories
  • 3.5 g fat (1.5 g saturated fat)
  • 280 mg sodium
  • 4 g carbs (0 g fiber, 3 g sugar)
  • 8 g of protein

Protein & Superfruit Bars by thinkTHIN

Not only does this yummy bar from thinkTHIN has 10 grams of protein and fiber, but it also contains heart-healthy omega-3 fatty acids and antioxidants. This gluten-free and non-GMO option is both sweet and tart from the combination of chocolate, pomegranate, and cherry. 

For every bar, you will get the following:

  • 230 calories
  • 9g total fat
  • 140mg of sodium
  • 30g carb
  • 10g of fiber
  • 8g total sugar
  • 10g of protein

Simple Whey Protein Bars by Detour

This great, tasty bar has 20 grams of protein that will fill up in the short term until your next meal. There are only four grams of sugar in each bar.

With six grams of fiber per protein bar, it should keep you feeling stuffed for hours after eating.

Protein: 20 grams

Sugar: 6 grams

Fiber: 6 grams

Fat: 8 grams

Carbs: 24 grams

Calories: 230

Bulletproof Collagen Protein Bar

Bulletproof’s bar is slightly higher than your average keto protein bar with nine grams of net carbs, but it’s a worthwhile carb expenditure.

Its protein comes from grass-fed collagen, a trendy protein derived from bovine or marine sources (in this case, it’s from grass-fed cows). It’s beneficial because it boosts collagen production in the body, which benefits hair, skin, nails, joints, and gut health.

Plus, this bar is rich in MCT oil, which studies show can prevent long-term weight gain due to increased energy expenditure.

This bar is also great for those following the Bulletproof or cyclical keto lifestyle.

For every bar, you can get the following:

  • 220 calories
  • 14 g fat (6 g saturated fat)
  • 115 mg sodium
  • 14 g carbs (5 g fiber, 2 g sugar)
  • 12 g protein


Numerous low carb, high-fat protein bars align with the keto diet to keep you stuffed between meals or provide a quick and easy breakfast.

It’s essential to look for ones that pack a decent amount of protein, fiber, healthy fats, and other nutritious ingredients.

Of course, whipping up a batch of homemade bars is a great option as well.

Keto Nutrition

Keto-friendly Cereal Brands

When you opted to try the keto diet, you acknowledged you would have to cut way back on carbs. But one meal of the day, to be precise, serves to be pretty carb-heavy—breakfast.

Culinary and nutrition manager, Danielle Schaub, RD, defines cereal as a high-carb grain. There is also little fat in grains, making most cereals a tricky food to fit into a high-fat, low-carb diet.

But before you abandon your keto diet and rush out to buy the biggest box of frosted shredded wheat you can find, we have good news. There are a bunch of low-carb, keto-friendly cereals on the market that doesn’t taste like styrofoam. Most of them would even be appetizing to people not on the keto diet.

Here are the top cereal products to give your usual breakfast bowl a keto makeover.

Magic Spoon Variety Pack

With only 3 grams of net carbs, this is one of the most popular keto cereals with 12 grams of protein, and 5 grams of fat per serving don’t hurt, either. It also uses monk fruit instead of sugar alcohol as a sweetener, one of the main things you should look for in a keto-friendly cereal.

  • Magic Spoon Cereal Variety Pack 4 Flavors Incorporated are fruity, frosted, cocoa, and cinnamon
  • Every Box is 7oz’s and contains seven servings.
  • Re-imagine all your beloved childhood cereals with only 3g net carbs, 12g complete protein, 110 calories.

Keto Cacao Nut Granola Healthy Breakfast Cereal by Low Karb

Reviewers of this granola compare the taste to being like “nutty chocolate Rice Krispies.” That is if Rice Krispies on had 3g of net carbs. 

  • Keto-friendly low-carb food with only 3g net carbs
  • Suggested to eat Cold or Hot with Almond milk or Heavy Cream for perfect low carb cereal keto food or Enjoy as a Keto Snack right out of the bag
  • Keto Granola, Keto Cereal, Keto Foods, Keto Snacks, keto dessert for a satisfying meal that fills your cravings

The Cereal School

This is about as close as you can get to zero net carbs. The Cereal School has only 1 gram, but still possesses an impressive 16 grams of protein.

It’s made with milk protein, so be aware if you have a dairy intolerance.

  • Experience the sweet and crunchy cereal you love without the sugar and carbs. Re-created to have a crunchy texture, without the carbs and sugar. Yet, it has lactose-free protein and sweetening with monk fruit.
  • This cereal is unfettered with sugar, grains, and gluten, making it an excellent choice for gluten-free or diabetic-friendly cereal. It makes perfect keto snacks, 100 calorie snacks, and protein snacks.
  • Exactly portioned into 26g individual cereal pouches for portion control or cereal on the go. One pouch = one bowl of cereal (3/4 cup) with 16g protein, 1g net carbs, and 0 sugar. Each portion contains 3g of fat and 100 calories.
  • No synthetic sweeteners or colors added. Each keto-friendly cereal pouch is sugared with monk fruit for the perfect tasting sugar-free cereal. Ingredients include milk protein isolate, roasted peanuts, allulose and monk fruit blend, high-oleic sunflower oil, tapioca fiber, salt.

Instant Hot Cereal by High Key Snacks

Did you forget that oatmeal is counted as cereal? In general, oatmeal is off the keto breakfast list, too, but not with this grain-free version.

Made with hemp, chia seeds, coconut, and other goodies, this one will warm you up while keeping your carb count nice and low.

  • HighKey Instant Hot Cereal is a hearty, low carb breakfast alternative to famous instant oatmeal.
  • Produced with natural sweetener, it has 1g net carbs, 4g fiber, and 9g protein per serving.
  • No added preservatives, gluten, grain, and zero unnatural sweeteners, but with all the natural texture and great flavor of a hot cereal breakfast.
  • Incorporates a blend of raw, natural sweeteners from monk fruit extract, stevia extract, and erythritol.

Cinnamon Pecan Granola Cereal by Diabetic Kitchen

With a flavor that reminds you of fall in a bowl, this keto-friendly granola cereal will be a favorite on chilly, crisp mornings.

  • Excellent granola nut cereal with tasty apple crisp or blueberry granola parfait.
  • You can consume it with almond milk or heavy cream for a low carb, keto-friendly treat/
  • Includes 20% of the daily RV for fiber, which helps manage blood sugar
  • Does not have aspartame, sucralose, sugar alcohols, and any added sugar.

Keto Nut Granola Healthy Breakfast Cereal by Low Karb

Contains almonds, coconut, and pumpkin seeds with only six net carbs per serving.

  • Keto-friendly, low carb food with only 2g net carbs.
  • Recommended eating cold or hot with almond milk or heavy cream for perfect low carb cereal.
  • You can also enjoy it as a keto snack right out of the bag to satisfy your cravings.

Keto Hot Cereal Cups by Wildway

A highly recommended portable on-the-go cup for having a nutrient ratio of 10 grams of net carbs and 20 grams of fat is ideal for keto.

  • Does not contain wheat, corn, or oats. But full of walnuts, ground flaxseed, cashews, coconut flour, pecans, dried dates, and real vanilla bean
  • A paleo-friendly alternative if you’re avoiding grains, added sweeteners, or artificial flavorings.
  • Natural hot cereal makes a great vegan breakfast, snack, or healthy meal for kids and adults.
  • Non-GMO, grain-free fuel in a single-serve packet. Ideal for early morning runs, hike, mountain bike ride, camping trip, and pre- or post-workout meal.
  • 7g plant-based protein and 9g fiber per serving to keep you charged during the day. A great alternative to traditional grain-based cereals like oatmeal.
  • A satisfying and delicious blend of nut and seed, making it suitable for various diets (Paleo, Keto, Gluten-free, Vegan, Dairy-free, or Sugar-free).
  • Comes with a handy cup. So, all you need to do is add hot water, fresh fruit, maple syrup, nut butter, plant-based milk, and you’re good to go.

Protein Breakfast Cereal by Kays Naturals

Please don’t shy away from this one because it has 14 grams of net carbs. Its 12 grams of protein is enough to keep you satisfied after eating it.

  • Crunchy cereals and snacks with 19 terrific sweet and savory flavors, it’s like a protein bar in a bag.
  • Stays fresh even without refrigeration and never melts.
  • Rich in protein (12 grams of plant protein per serving) so you can stay satisfied and energized throughout the day.
  • Have as much as 4g of fiber per serving without sacrificing any taste or texture. Most of the products have 3g of sugar or less.
  • With all that protein and fiber, you stay satiated without the crash of high sugar snacks.
  • Low in calorie, great in taste. Most products are 120 calories per serving.

Keto Breakfast Cereal by Highkey Snacks

Sweetened with monk fruit, you can enjoy the sweet taste of maple syrup, without all the sugar. 

  • HighKey Instant Hot Cereal is a hearty, low carb breakfast option and an excellent alternative to traditional instant oatmeal.
  • Made with natural sweetener, it has 2g net carbs, 4g fiber, and 8g protein per serving.
  • No preservatives, non-gluten, non-grain, and zero unnatural sweeteners. It has a great mix of hemp, chia, flax, and sunflower seeds with coconut for natural texture and great taste of a hot cereal breakfast.
  • This combination of raw, natural sweeteners from monk fruit extract, stevia extract, and erythritol rank low on the glycemic index, providing a delicious burst of sweetness without any added sugar.
  • HighKey Instant Oatmeal is sealed in safe and secure packaging with a resealable opening, making it ideal for bringing when you’re traveling.

Protein Cereal by Julian Bakery

With egg-white protein, this cereal option not only keeps carbs low, but it also gives you a filling boost of protein that will last you at least until lunchtime.

  • Gluten-free, grain-free, soy-free, and has a low net carb
  • One serving is approximately 1/2 Cup, which contains 97 Calories, 12g Egg White Protein, and 2 Net Carbs.
  • Low carb, high fiber, and high in GMO-free protein 
  • It has a delicious, crunchy, vanilla cinnamon taste that satisfies your appetite without bloating.

Protein Cereal by Wholesome Provisions

These tasty little O’s are not only chocolatey; they’re packed with 15 grams of protein and only four net carbs.

  • Each box (150g) contains five separately portioned packages (30g each). Perfect for easy storage, on-the-go, and macro-controlled diets.
  • High-performance cereal with 15g of Protein, 4g net carbs, 4g fiber. Only 114 Calories per serving.
  • Gluten-free and cholesterol-free, does not contain aspartame, saturated fat, and transfat.
  • Ideal for high-performance athletes, people with an active lifestyle, exercise enthusiasts, and dieters.

Vanilla Almond Granola by Sola

With flavors like vanilla almond, blueberry cinnamon, and maple pecan chocolate, you can’t go wrong with Sola’s gluten-free granola. The best part? It has an average net carb count of 6 grams or less.

  • 50% less sugar.
  • 4g net carbs per 2/3 cup serving
  • 16g of protein
  • Gluten-free and grain-free

Cheerios Cereal by Cheerios

Yes, everyone’s favorite circle-shaped cereal is lower in carbs than many other brands, coming in 17 net carbs per serving. If you’re a fan of the classics, this might be your preferred carb-indulgence.

Special K Breakfast Cereal by Kellogs

At 13 net carbs, Special K’s sweet flakes hit the spot in more ways than one. They’re not your everyday keto-friendly cereal option for sure, but that doesn’t mean you can’t ever make room for them in your diet.

  • Light, crispy rice flakes with the classic toasty kick you know and love.
  • Toasted and sweet for a crunchy, delicious bite in every spoonful. Excellent on its own or with your favorite fruits like bananas, strawberries, or blueberries
  • A great source of 11 vitamins and minerals. Contains folic acid, B vitamins, and iron.
  • Also has Vitamins A, C, and E as antioxidants women need
  • No artificial color or flavors.
  • A low-fat cereal that you and your family can enjoy with or without your favorite nut or dairy milk.
  • Makes a tasty work snack or a late-night treat.
  • Handy, ready-to-eat cereal that comes in a family-size, 18-ounce box. Packaged for freshness and great taste.

Healthy Cereal vs. Low-Carb and Keto-Friendly Cereal

By definition, the term “healthy” characterizes food as having “healthy” levels of particular nutrients. This includes specific vitamins, total fat, saturated fat, cholesterol, and sodium.

But the word is loosely used to describe a wide variety of products, making the official definition has been under scrutiny for years.

Cereal might be considered a healthy breakfast cereal, but that does not necessarily mean it is keto-friendly.

Many cereal bowls rely on a base of whole grains, which means it has a lot of carbs. Nonetheless, these are good for our heart and digestive health.

But whether the cereal companies want to admit it or not, many labeled as “healthy” are still loaded with sugar to make the cereals more palatable.

Low carb and keto-friendly cereal options don’t contain whole wheat and grains to comprise their cereal base. Instead, they use seeds and nuts to make a “cereal” satisfying and low carb.

These low carb cereals don’t rely on sugar to make their cereal taste good. They use keto-friendly sweeteners and ingredients like nut milk to provide flavor and an added crunch.

The Healthiest Cereal You Can Eat

If you’re not a keto dieter, one of the healthiest cereals you can eat is plain, old fashioned oats.

Oatmeal has long been a favorite for a nutrient and fiber-rich breakfast staple. And is often recommended as part of a balanced diet and weight loss plan. But it’s not suitable if you are following a keto diet.

If you are on a keto diet, a great option would be DIY muesli. It is like granola, but it’s typically eaten loose in milk rather than in little clusters. It is also best consumed raw.

Many muesli recipes include oats, but you can replace them with nuts and seeds. A great example would be flaked almonds, sunflower seeds, chia seeds, and flax seeds.

You can also sprinkle in a little unsweetened coconut milk for added taste and texture.

Final Thoughts

Provided you’re willing to put in a little extra effort to find it or make it yourself. Always be on the lookout for great low carb cereal options if you’re a cereal fanatic, and don’t be afraid to try something new!

Remember always to check the nutritional labels of the cereals you intend to buy to see exactly what you’re putting in your own body.

Going keto doesn’t have to mean that you toss the idea of cereals out the window. The goal is to avoid all those sugar-laden cereals we see lining our supermarket shelves.

That way, you can enjoy a comfortable and healthy keto cereal for your breakfast any day of the week without making any sacrifices.

Keto Nutrition

Best Keto Yogurt Brands

One of the many new trends these days in keeping your body in shape and healthy is the keto diet. Even the celebs are doing it! If you haven’t heard all the buzz about this widespread trend yet, keep reading to familiarize yourself with it!

What is Yogurt

Sometimes with food and drinks, things are just way easier to make than you imagine.

Yogurt is milk or other dairy products combined with an active culture of probiotic or friendly gut bacteria.

Leave that bacteria a few hours to eat up all the tasty sugars (lactose) and transform that lactose sugar into lactic acid, and you’ve got yogurt.

There’s nuance in the process and choice of ingredients, but the fundamentals are quite simple.

Nutritional Benefits of Eating Yogurt

According to the USDA, a typical 6oz serving of yogurt has this carb count (keep in mind these vary slightly by brand):

  • Whole milk Greek yogurt: 7.5 grams of carbohydrate
  • Whole milk yogurt: 7.92 grams of carbohydrate
  • Low-fat yogurt: 11.97 grams of carbohydrate
  • Non-fat or skim milk yogurt: 13.06 grams of carbohydrate

Yogurt can also reduce appetite and help you feel full. Not a wrong way to start the day.

As a general rule of thumb, you can skip about half the carbs out of any yogurt nutritional label.

Why? Because companies are required by the FDA to list the product’s nutrient values before the cooking process.

In yogurt’s case, the cooking is the fermentation process. It happens when the active cultures eat the lactose, which decreases the amount of carbohydrates found within the yogurt.

That’s great news because this could mean that you shouldn’t be afraid of yogurts!

And the benefits don’t stop there:

Yogurt is a good source of protein

Protein is one of the three macronutrients and is used to build muscles and cells in your body. Yogurt, especially Greek yogurt, can be super high in protein and leave you stuffed for hours.

The bacteria found in yogurt aids a healthy gut

Since yogurt is fermented food similar to kombucha, sauerkraut, or kimchi, it holds many healthy bacteria. These bacteria are known to help general digestive health.

Yogurt is high in vitamins and minerals

Yogurt has both vitamin B and D.

Vitamin B is good for heart disease, and D vitamins are great for healthy bones and can prevent various terrible diseases! It also has many minerals, like magnesium and potassium, which can help with blood pressure and metabolism.

Greek Yogurt vs. Regular Yogurt

Greek yogurt is just drained three times, so most of the liquid (whey) remaining in the mixture of milk and bacteria are removed. This makes greek yogurt so thick.

It’s concentrated yogurt, which is why Greek yogurt products have higher protein.

Greek yogurt is lower in carbs because when draining the liquid whey, they also remove more lactose (the source of carbs) found within yogurt.

Okay! Now let’s talk about keto.

Can I Have Yogurt on My Keto Diet?

Absolutely! As long as it’s the right kind and the proper serving size.

Here’s the deal. Keto naturally suggests eating between 20-50g of carbs per day. That’s not a lot of room to work with, so if you’re going to eat yogurt, you want to look for the lower-carb options.

That may seem obvious, but there’s still more choice than you may think.

Choosing the Best Low-carb Yogurt

As long as you do it right, you can have yogurt on a low-carb diet, says Jessica Cording, MS, RD, dietitian, and author of The Little Book of Game-Changers.

“For my clients on low-carb diets, I usually recommend an unflavored, whole-milk Greek yogurt or skyr,” she says.

If you don’t like Greek yogurt or skyr, make sure to stick to a plain, unsweetened, full-fat regular yogurt, adds dietitian Amy Stevens, RDN.

Prefer to go lower-fat? Just be careful of added sugar, which is common in less-creamy, low- and non-fat yogurt.

Of course, as tasty as they may be, flavored yogurts are often complete sugar bombs. (Many carry over 20 grams of sugar per cup.) “Even if the yogurt itself is low-sugar, additional fruit concentrates and flavors provide so much added sugar,” Stevens says.

When in doubt, check the carb count. Brown recommends sticking to yogurts with 10 grams of carbs—or less—per serving. (If you’re full-blown keto, and need to limit your daily carbs to 50 grams or less, though, choose yogurts that have six or fewer grams per serving).

Our Favorite Keto Yogurt Brands

With the thousands of yogurt brands in the market, obtaining one that tastes good and helps you lose weight naturally is not easy. To help you in your weight-loss journey, we’ve gathered this list of best keto yogurt brands.

Of course, there are more than these, but here are a few of our favorite keto-friendly yogurt brands with their ideal serving size nutrients!

Peak Yogurt Plain

According to Vox, “Peak, a Portland, Oregon-based keto yogurt brand, has gone one step further, creating a vanilla yogurt with 16 percent fat and a plain variety with 17 percent.”

Per serving: 270 calories, 24g fat, 4g net carbs, 8g protein

YQ Plain Yogurt

YQ yogurt is hyper filtered to eliminate almost all the carbs. With 17g protein and 1g of carbs, this is an excellent option for keto dieters.

Per serving: 100 calories, 3g fat, 2g net carbs, 17g protein

Chobani Full Fat Plain Greek

Found in almost all superstores, Chobani’s whole milk plain Greek yogurt is an excellent staple to have in mind.

Per serving: 170 calories, 9g fat, 7g net carbs, 16g protein

Chobani’s Non-Fat Greek Yogurt

This vegetarian-friendly yogurt is produced with whole milk. It is also triple-strained, which makes it more thick, creamy, and delicious.

Chobani yogurt is also great for people with mild lactose intolerance because it has less than 5% lactose. What makes this great is that it is free from artificial sweeteners, making it healthy enough for you.

This yogurt contains 9 grams of fat, 8 grams of carbs, and 20 grams of protein.

Plain Cabot Greek

Plain Cabot Greek is made with pasteurized milk, cream, concentrated whey, milk protein, and live active cultures.

It has 22 grams of fat, 12 grams of carbs, and 16 grams of protein per serving. This thick and creamy keto yogurt can be used in dips or cooking, or a substitute for sour cream or cream.

You can also try adding berries or your favorite fruit on it for a pleasing keto dessert.

Stonyfield Organic Greek Yogurt

Stonyfield Organic is an excellent brand to choose if you’re into organic. 

Their yogurts are made from all-organic ingredients. They also have many different products to choose from, such as grass-fed, whole-milk, Greek, and a Smooth & Creamy line yogurt.

Stonyfield’s Greek Yogurt has 8 grams of fat, 9 grams of carbohydrates, and 21 grams of protein.

The great thing about this greek yogurt is that it’s non-GMO and gluten-free. The only ingredients here are cultured pasteurized whole milk and live active cultures.

White Mountain Bulgarian Yogurt

White Mountain Bulgarian yogurt has no ingredients that can jeopardize your health.

It’s only made from milk and live cultures. These two ingredients give this yogurt its signature tart flavor and creamy texture.

You may not believe it, but this yogurt is perfect for people with lactose intolerance because of its 24-hour fermentation process.

Aside from that, it is also high in probiotics, making it an excellent choice for gut health.

There are three varieties of White Mountain Bulgarian yogurt.

First, Whole-Milk has 8 grams of fat, 5 grams of carbs, and 13 grams of protein.

The second one is Non-fat Milk, which has no fats, 10 grams of carbs, and 9 grams of protein. Although it doesn’t have fat content, you can use this as a dessert since it’s low carb.

Lastly, Whole-Milk Greek Yogurt. It has 8 grams of fat, 5 grams of carbs, and 8 grams of protein.

Bear in mind that Whole-milk yogurt and whole-milk Greek yogurt are different from each other. Just look at the protein content per serving.

This one has a pretty generous offering, and you have many options on what types of yogurt you want to eat.

Black Sheep Yogurt

According to some reviews, this brand of keto yogurt can be quite challenging to find. However, for those who can’t tolerate dairy that much, Black Sheep Yogurt of Old Chatham Creamery in New York is worth the search.

The good news is, you can buy this online. The downside is, you’ll need to buy several containers at a time to do so.

Black Sheep Yogurt has 12 grams of fat, 9 grams of carbs, and 13 grams of protein per 8 oz. of serving.

Fage Total

Fage Total is an excellent choice for those who enjoy Greek yogurt. This yogurt contains 10 grams of fat, six grams of carbs, and 18 grams of protein.

This is best when mixed with berries, vanilla extract, or anything you would like to add.

This keto yogurt brand is created with milk and a variety of live cultures. It’s still a healthy choice even though the calcium content of Fage Total is 20% lower compared to other regular yogurts.

Oikos Triple Zero

Each Oikos Triple Zero yogurt holds 15 grams of protein per 5.3oz. Cup. However, there is no fat in this product.

Oikos Triple Zero is a great substitute whenever you feel bored with your regular plain yogurt. That’s because it comes with different flavors.

This makes it easier for you if you don’t feel like adding your toppings to your dessert.

Here are the flavors that Oikos Triple Zero offers:

  • Apple Cinnamon
  • Cherry
  • Chocolate
  • Coconut Crème
  • Coffee
  • Orange Crème
  • Mixed Berry
  • Peach
  • Peanut Butter 
  • Salted Caramel
  • Strawberry
  • Banana
  • Vanilla 

What’s nice about these is that there are no added sugars or artificial flavors. Oikos Triple Zero yogurts use stevia extract as a sweetener instead.

Siggi’s 4% Plain Icelandic Style Yogurt

Siggi’s is a skyr-style yogurt, which means it’s thick, higher in protein, and has an extra-tangy flavor. This version is relatively low-carb, but it is recommended to get the lactose-free version to go even lower.

Siggi’s is a skyr-style yogurt that holds 100 calories, 5 g fat (3 g sat), 4 g carbs, 3 g sugar, and 11 g of protein.

Two Good Plain Greek Yogurt

Two Good is specifically crafted to be low in sugar and carbs. “It’s a great option for those looking to keep calories down and protein up,” Keatley says.

Two Good plain greek yogurt holds 80 calories, 2 g fat (1.5 g sat), 3 g carbs, 2 g sugar, 12 g of protein.

Maple Hill Creamery Organic Plain Whole Milk Yogurt

Maple Hill’s yogurt is made with milk from grass-fed cows and carries no added sugar, limiting overall carbs.

Maple Hill’s yogurt holds 140 calories, 6 g fat (3.5 g sat), 7 g carbs, 7 g sugar, 13 g protein.

Kite Hill Unsweetened Yogurt

Kite Hill’s unsweetened yogurt is an excellent alternative for individuals with a history of lactose intolerance. I like my yogurt with a slightly toned-down tangy taste, and as what my friends have said, this hits the spot.

For consistency, it was unusually thin, almost glue-like, unlike other yogurts. It also comes in different flavors, but pick the plain unsweetened for the best nutrition option.

Kite Hill yogurt holds 140 calories, 11g of fat, 2g of net carbs, and 4g of protein per 150g of serving size.

Deca & Otto Greek Yogurt (Plain)

Making it to the list is Deca and Otto’s Greek Yogurt, made with 100% Grass-Fed Water Buffalo Milk.

In keto, keeping everything organic, like grass-fed cattle, is your best bet for ample nutrition. Proving that statement, they also won in the ACS Judging and Competition 2016 for the plain yogurt category.

Milk from Water Buffalos is also great for lactose-intolerant people because it has less lactose content than cow’s milk. Though this can still be consumed for its nutritional benefits, it’s still milk.

And we all know milk is very high in carbs and should be considered as an occasional treat.

Aside from the plain Greek yogurt flavor, Dulce de leche is another crowd favorite due to its rich buffalo milk yogurt blend. It’s best paired with low-carb shakes.

Serving Size: 150g

Calories: 80 | Fat: 8g | Net Carbs: 8g | Protein: 14g

Tip for Choosing Yogurt on Your Keto Diet

The best tip I can give you is to choose whole, unflavored Greek yogurt.

Why? Apart from the straining method, greek yogurt is less likely to have milk powder or other additives than low-fat or non-fat alternatives.

Here are some other guidelines to follow:

  • Keep it natural.
  • Keep it whole fat.
  • Keep it plain. Even “naturally sweetened” yogurts, including real fruit, have the carbohydrate called fructose.
  • Keep your serving sizes small.
  • Choose yogurts with active cultures.
  • Cater your yogurt to your macro goals.
  • If you always have too much protein and not enough fat, find a yogurt type that matches your needs and vice versa.

Most of us like to combine things to our yogurt, so if you’re going to add fruit, add berries. Strawberries, raspberries, and blackberries are all pretty low carb!

Final Thoughts

Is yogurt allowed on the keto diet? Yes, just make the right choices!

You may find some are high in fat and protein but always keep it low in carbs to maintain ketosis. Yogurts have immense benefits, such as anti-inflammatory and gut protection.

I hope you found this article interesting and have made some good yogurt choices along the way! There will always be substitutes to keep this lifestyle fun and sustainable.

Keto Nutrition

Best Keto Flour Substitute

One of the most significant difficulties when it comes to keto baking is finding low-carb flour alternatives.

Looking for a low-carb flour substitute that gives bread, cookies, cakes, and pancakes a great consistency is necessary. Moreso, if you want to get inventive in the kitchen.

By now, we know that wheat flour and its overly processed white flour variant is a compound carb and a no go zone for the ketogenic diet. The compound carbs in wheat flours are so high that just one-quarter of a cup includes 22 grams of carbohydrate.

This is because people in a Keto diet have had to develop innovative ways to replicate their favorite recipes using, next to, no-carb flour alternatives.

To help you out, we’re sharing the lowest carb flours that we keep in our keto kitchen to recreate some of our all-time favorite carb-free flour recipes.

Coconut Flour

You’ve seen and heard all the ketogenic benefits of coconut oil; it’s everywhere, many of us eat it every day. But there’s another part of the coconut we are most interested in today, and that’s “coconut flour.”

Coconut flour is made from cold-pressed coconut flesh that’s been dried and then ground to a fine meal. It has a characteristic coconut flavor and a high fiber content that binds the liquid in a dough. Like almond flour, it is gluten-free. It won’t make the dough rise like traditional flour when yeast is added.

Coconut flour is obtained from dehydrated coconut meat. It has low-fat content, and it is high in fiber.

In keto baking recipes, coconut flour absorbs up liquid like a sponge. A little coconut flour goes a long way.

Since it is so high in fiber, a procedure only needs about 1/4 the amount of coconut flour as it would need traditional flour or almond flour. Recipes with coconut flour also call for a higher balance of eggs and other liquid to hydrate the coconut flour.

Coconut flour absorbs liquid like crazy. Thus, it’s imperative to let your keto pancake batter sit a while before cooking to give the coconut flour a chance to absorb the liquid.

You’ll find that the batter will get a lot thicker if you let it rest for 2-3 minutes before cooking.

If you want to replace coconut flour in a recipe, make sure to apply less coconut flour and more liquid. Remember, coconut flour cannot be replaced cup-for-cup for regular wheat flour. 

Coconut flour is an ideal low carb flour substitute for cakes, brownies, and muffin recipes when you want to have a moist consistency.

Coconut flour is widely in keto baking recipes due to its meager “net” carb count. While it isn’t a no carb flour, it’s as close as you’ll get to the recipes you’ll use it for.

Coconut flour isn’t moist; it draws in moisture from other ingredients then takes on the consistency from things such as eggs and water.

The ability for coconut flour to absorb moisture makes recipes like Keto Muffin soft and moist. People can’t even tell that they’re keto!

Two tablespoons of Coconut Flour contains 45 calories, only 3 grams of net carbohydrates, and 8 grams of fiber carbs with 4 grams of protein.

Almond Flour

Almond flour is a gluten-free nut flour that should consist of nothing but ground blanched almonds. This means that you can make your own at home, from scratch, by grinding whole blanched almonds to a fine meal.

Using a coffee or spice grinder works typically best. Be careful not to grind them for too long, or the nuts will release their fat, and you’ll end up with almond butter.

Almond Flour is another notable ingredient in a good portion of our LCHF baking and dessert recipes.

  • Almond flour is just ground almonds, blanched with the skin removed.
  • Almond flour is a very versatile baking ingredient.
  • Almond flour is a primary keto ingredient when making soft keto pretzels.

In many of our keto cookies, almond flour is the main recipe ingredient.

Almond flour worked well for baking Keto Chocolate Chip Cookies.

Almond Flour is in many health food stores, and we have even seen it at our local supermarkets.

Almond flour will keep for seven months if you keep it in an airtight container in the refrigerator. Remember, it isn’t flour and needs to be treated differently.

One-quarter of a cup of Almond Flour has 14g of fat, 6g of protein, and only 3g net carbs.

Ground Flaxseed

Ground flaxseed or flax meal can be used as a keto flour replacement in many low carb baking recipes.

Flax meal can also be used as a substitute for eggs in certain situations. And it is particularly handy for vegans who don’t eat animal products or those with allergies to eggs.

Flaxseeds are one of the most nutritious seeds nature has on offer. They contain essential Omega 3s are a great source of vitamin B.

Two tablespoons of flax meal have only one net carb and equal to 70 calories.

Store flaxseed and flax meal in an airtight container and follow the expiry date. It becomes rancid if not stored properly.

Two Tablespoons of flax meal contains 72 calories, 4 grams of fiber, and only 1gram net carbs with 3grams of protein.

Flaxseed is loaded with essential fatty acids, high in mineral and B group vitamins.

Peanut Flour

Peanut flour is less commonly used than almond, coconut, and flaxseed flowers.

Most people find that peanuts have a distinct taste that doesn’t pair well with other ingredients unless you’re using it in a dessert recipe.

Also, some people who practice a strict keto diet might want to avoid peanut products in general. If you don’t have any allergy with peanuts, there’s nothing wrong with having it once in a while.

For example, if you are making low-carb peanut butter brownies, peanut flour is the way to go. But if you’re using peanut flour to make fried chicken, you may want to use a different type of low carb flour.

Although they are technically a legume, peanuts are usually eaten as nuts. They tend to be higher in carbs than other nuts, so you may want to use peanut flour in moderation if you’re on a low-carb diet.

They tend to be less nutritious than other nuts, but they still provide a fair amount of fiber and healthy fats to be considered a healthy low-carb flour.

Peanut flour consists of 110 calories, 4 grams of fat, 8 grams of carbs, 4 grams of fiber, 4 grams of net carbs, and 16 grams of protein.

Peanut flour tends to have more carbs than other types of flours, so use it in moderation when cooking if you’re trying to stay in ketosis.

Psyllium Husk

Psyllium husk is not flour as such and is mostly used as a cereal topper or a source of dietary fiber, but it has some handy applications in low carb cooking.

The benefits of psyllium husk are many. Not only is it an excellent source of fiber, but it is also prebiotic, helping with continued gut health. We use psyllium husk as a virtually no carb flour and a substitute for eggs where moistness is required in keto bread recipes.

Psyllium husk is 100% pulverized psyllium husk shells and is applied to give a bread-like texture to what you’re baking. Its high fiber content is often sold as a laxative, which can be useful to know if you have a sensitive digestive system.

When adding it to a liquid, it turns into a gel-like substance. It works a bit like gluten in standard baking and makes it possible to handle the dough when rolling or shaping it.

Psyllium husk is an excellent source of fiber. Its net carb count is only 1.5g per tablespoon, and it is keto-friendly.

Including psyllium husk in your Keto diet is a great way to keep some of your favorite recipes moist. It also helps those who tend to eat a lot of cheese.

Psyllium husk is a natural laxative and can be used as not only an (almost) no carb flour substitute but as a fiber supplement as well. Just make sure it is always heavily diluted, don’t eat psyllium husk raw, or you may choke.

Psyllium Husk (18g) is almost entirely made up of fiber. It has 15grams of carbohydrates, but 13.5grams of that is fiber making only 1.5grams net carbs.

Sunflower Seed Flour

Whether you’re new to baking or not, you’ll be surprised to see sunflower seed flour on this list. While few brands seem to be selling it online, it’s relatively easy to make at home.

Are good options for those who are allergic to almond flour or coconut flour. They are high in vitamins and minerals such as vitamin E, copper, thiamine, selenium, and phosphorus. They generally can be used 1:1 in place of almond flour/meal.

The downside of these is that they can be a bit more expensive than most low carb flours and hard to find. But, you can make your sunflower seed meals using a sturdy food processor or coffee grinder.

Grind raw sunflower seeds in a food processor until it reaches a flour-like consistency. Be careful not to overdo this process, as too much time in the food processor will result in sunflower seed butter instead.

One cup of sunflower seeds directly translates to a cup of flour, giving you a flour that’s low in carbs yet high in fiber and protein.

Sunflower seeds are made up of 74% fat and only 14% protein, with an entire cup containing 9.2 grams of carbs, 23.7 grams of fat, and 9.6 grams of protein.

Hazelnut Flour

Hazelnut flour can be a healthy, keto-friendly alternative to wheat flour. And although it’s lesser-known, it can be an excellent alternative to almond flour.

It has a finer consistency than almond or flax flour, yet it’s not quite as refined or dense as coconut flour. Therefore, low-carb bakers find it an incredibly versatile ingredient, working in sweet and savory dishes.

While Perfect Keto doesn’t have any recipes using hazelnut flour, you will find that it’s often paired with chocolate.

Pecan Flour

Like sunflower seed flour, pecan flour is a comparatively new ingredient on the low-carb baking scene. Yet many keto bakers like its taste and texture even more than almond flour.

Since pecan flour is a bit more coarse than coconut or hazelnut flour, you’ll find that it works best in pie crusts, bars, and some cookie recipes.

Pecan flour is a bit higher in calories than other flours on this list, but it’s extremely low in carbohydrates. Pecans are made up of just 8% carbs and 87% fat, making them ideal for a ketogenic diet.

A cup of pecans contains a whopping 753 calories, including 15.3 grams of carbs, 78.5 grams of fat, and 10 grams of protein.

Soy Flour

Soy flour is derived from ground soybeans, but some may note it can be derived from genetically modified organisms (GMOs). 

Soy flour is slightly similar to coconut flour in that recipes may have to be modified as it is quite dry and quickly absorbs ingredients.

It is also full of protein and provides a good source of dietary fiber.

Rules for Substituting Keto Flour

  1. Any flour substitutions will likely alter the outcome of a recipe — both the texture and the taste. If you feel like exploring with a recipe, keep that in mind.
  2. If you want to keep the carb count of a recipe low, only replace products with the same or similar carb count. For example, you could use cornstarch to thicken a recipe, but the carbohydrate total will be higher than a variant with xanthan gum.
  3. Be careful with coconut flour! If you are making substitutions, keep in mind that you only need about 25% coconut flour as you would other flours. Coconut flour also requires much more moisture (especially eggs) to bake correctly. If you don’t add sufficient water to hydrate the coconut flour, your baked goods might be too dry.

Final Thought

You can still enjoy your favorite baked goods on a low-carb diet. Now that you understand the basics of alternative flours, how to use them, and their nutrition benefits, it’s time to stock your pantry.

Always keep lots of the above low carb flour substitutes on hand for our keto cooking. Be sure to store all your low-carb flours as per the directions on the packing in airtight containers, making it not used by date.

Keto flour substitutes can go off and still look ok. The last thing you want is salmonella poisoning or anything else due to poorly stored low carb flours.

You can also portion out your low carb flours into vacuum-sealed bags and then freeze or refrigerate until needed.

With keto baking, low carb flour substitutes are a significant part of the pantry. Try looking for recipes that use regular flour and experiment by replacing them.

Keto Nutrition

Best Keto Coffee Creamer You Can Buy

When you’re on a keto diet, there are several familiar foods that you have to avoid. That’s even a single sugar-laden “cheat” can propel you out of ketosis and slow your progress.

While coffee itself is keto-friendly, many coffee creamers are not, as they can be high in sugar and carbs. This explains why it is vital to replace those sugar-filled coffee additions. This includes creamers, milk, and table sugar.

But what if you do not like black coffee?

Luckily, there are many keto-friendly coffee creamer options that you can buy or make at home. The key is choosing a healthy alternative that’s made with mostly whole ingredients.

This guide will show what ingredients to avoid and what keto coffee creamer options to look for when making a nice cup of keto coffee.

What to Avoid

When you change to a ketogenic diet, you want to pay careful attention to what goes into your drinks, especially coffee. Though black coffee is keto-friendly, the ingredients that are usually added to it are not.

Even a teaspoon of sugar with a dash of milk will add roughly 5 grams of net carbs to your morning beverage. Popular coffee creamers aren’t any better, holding an average of 5 grams of added sugars per serving.

Though it is possible to follow the keto diet with these additives, five grams of net carbs could hinder you from adopting a new diet and lifestyle.

This is why it is so important to pay attention to what goes into your coffee, especially the following ingredients:

  • All regular varieties of milk will add carbs to your coffee. The lowest net carb option is whole milk, which adds ~1 gram of net carbs per tablespoon. Most keto dieters opt for heavy cream instead.
  • Added sugars. It is most suitable to avoid using table sugar or any products with sugar as an ingredient. Even small amounts of simple sugars can decrease ketone production.
  • Conventional coffee creamer products. This involves Coffee-mate creamer and other flavored creamer products that have added sugars.
  • Artificial sweeteners. Some people may encounter an upset stomach and mild headaches after consuming common artificial sweeteners.
  • Single-serving packets of sugar-free sweeteners. Single-serving sweetener packets tend to contain carb-ridden fillers like maltodextrin and dextrose.
  • Chemical thickeners, stabilizers, and preservatives. In small doses, these traditional coffee creamer additives are typically safe. For some individuals, however, these can cause digestive discomfort.

Best Keto Coffee Creamers Money Can Buy

We’re not sure what we’d do if the coffee weren’t keto-approved. But what about the creamer?

Plain half-and-half has fat, low carbs, and no sugar, so it’s keto-friendly as is. But if you don’t consume dairy or prefer your coffee sweet, it could be tough to find a compromise.

Keto Creamer is here to save the day, and we ranked the worth trying based on value, functionality, quality and taste, aesthetics, and price.

Here are the best store-bought and homemade keto coffee creamers that your money can buy.

Left Coast Keto Coffee Creamer – $24.97

This popular keto-friendly creamer is made with MCT oil, ghee, coconut oil, cacao butter, and sunflower lecithin to create a creamy, high fat creamer to help promote ketosis.

MCTs, or medium-chain triglycerides, are a type of saturated fat that promotes ketone production.

Ketosis is a metabolic state in which your body breaks down fat into molecules called ketones. These are then used for energy when your glucose or sugar supply is limited.

Plus, while more research is needed, MCT oil may be beneficial for fat loss and exercise performance.

One tablespoon (15 mL) of this creamer provides 120 calories, 14 grams of fat, and 0 grams of carbs, sugar, and protein.

As there aren’t any emulsifiers in this product, you’ll want to use a blender to combine it with your coffee. The company recommends mixing one tablespoon (15 mL) of the creamer with your brewed coffee in a blender or hand-held immersion blender.

Caramel Super Creamer by Super Coffee – $37.99

Those of you who will never yield on your daily light-and-sweet—even on keto—are in luck. A three-tablespoon serving boasts two grams of protein and healthy fats. 

It’s free of sugar, gluten, and artificial ingredients, using monk fruit to give it its silky-sweet caramel flavor.

Super Creamer is lactose-free despite having dairy cream and milk in the base. So it’s not vegan, but an excellent option for anyone who’s sensitive to dairy but loves the mouthfeel of regular milk and cream. 

It’s a bit intense on its own but brings pleasant sweetness and caramel flavor to bitter, acidic black coffee that echoes standard caramel syrup. If you love the creamer, give Super Coffee and Super Espresso a try.

Coffee Booster Organic High Fat Coffee Creamer – $19.99

Available in four flavors, this keto-friendly coffee creamer is made with just three ingredients:

  • Virgin coconut oil
  • Grass-fed ghee
  • Raw cacao powder

Raw cacao powder is made from unroasted cacao beans. It’s a rich source of magnesium and flavonols, which are plant compounds with antioxidant properties.

Magnesium has many essential functions in the body and brain. This includes aiding muscle contractions, bone formation, and blood pressure regulation. On the other hand, flavonols have been linked to improvements in brain and heart health.

One tablespoon (15 mL) of the original flavor has 120 calories, 12 grams of fat, 3 grams of protein, just 1 gram of carbs, and 0 grams of sugar.

Omega French Vanilla Powercreamer – $21.95

Bring on the butter. It’s super decadent thanks to milk-fat ghee, coconut oil, and MCT oil. These ingredients account for the product’s high calories and fat content (we’re talking 14 grams of fat and half your daily saturated fat in each tablespoon). 

While it may sound like a lot, it fits into low-carb, high-fat diets like keto seamlessly. It’s also paleo and sweetened with stevia, so it has 0 grams of sugar. Because this product is all-natural, it needs to be blended either with a frother or a blender.

No matter how you combine them, don’t expect the frother to magically turn the creamer into steamed milk. This creamer is literally like melted butter. The French vanilla flavor smells like sweet butter and tastes like it too on its own, almost like the aftertaste of thin, crisp cookies. 

The creamer turns coffee mildly sweet, and we love the silky, sensual mouthfeel from its fattiness.

Any creamer that needs to be blended or frothed has, of course, higher maintenance than liquid creamer. But it could be worth it if you’re dedicated to the high-fat, low-carb lifestyle. 

If you’re a salted caramel diehard, go that route instead.

Califia Farms Unsweetened Better Half Coffee Creamer – $19.68

Soy-free, dairy-free, and gluten-free, this plant-based coffee creamer is a good option for individuals with allergies or those who prefer to avoid dairy products.

Califia Farms’ creamer is also vegan-friendly, as it’s made from a base of unsweetened almond milk and coconut cream. Overall, the ingredient list is relatively short and free of any added or artificial sweeteners.

While low in fat with just 1.5 grams per 2 tablespoons (30 mL), it’s also one of the lowest-calorie options with only 15 calories per serving. This creamer doesn’t contain any sugar or carbs, so you don’t have to worry about it kicking you out of ketosis.

Milkdamia Unsweetened Vanilla Creamer – $9.99

If you’re over almond milk and haven’t branched out to other nuts, you’re in for a real treat. 

This creamer is made from macadamia milk, sunflower oil, and coconut cream. It is delicious, creamy, silky, and less chalky on the tongue than regular almond milk.

Depending on your morning joe’s bitterness, it may drown out the subtle vanilla notes that come through when you sip it plain. But even so, it’s still an excellent substitute for dairy milk. 

If you want to let the creamer’s mellow flavor notes shine through, try it sans-coffee in a smoothie, oatmeal, or bowl of cereal.

Laird Superfood Unsweetened Original Coffee Creamer – $24.99

This powdered keto-friendly creamer doesn’t have to be refrigerated. Plus, it’s vegan-friendly, gluten-free, soy-free, and dairy-free.

Ingredient-wise, it’s free of sugar additives, artificial ingredients, sweeteners, and artificial colors. Instead, the creamer is made from just three ingredients — coconut milk powder, Aquamin, and extra virgin coconut oil.

Aquamin is a multimineral supplement derived from sea algae. As the supplement is rich in calcium and magnesium, it may have benefits for bone health.

While research is limited, test-tube and animal studies suggest that Aquamin may help promote bone formation.

One tablespoon (6 grams) of the powder provides 40 calories, 3.5 grams of fat, 2 grams of carbs, 1 gram of sugar, and 0 grams of protein.

Picnik Vegan Creamer – $11.99

She’s plant-based, paleo, keto, and shockingly creamy. Cashew milk, coconut cream, and MCT oil give the creamer lots of buttery, nutty notes that will hold up beautifully in smoothies or baked goods. 

It’s got four grams of fat—three of which are saturated—and some fiber, so it can aid in holding you over between meals. While it isn’t sweet, it cuts through black coffee’s bitterness without any extra sweeteners. 

But if your usual café order calls for flavor syrup, you may want to add a keto-friendly, zero-calorie sweetener. The sugar-free syrup will also work. 

Don’t worry if the creamer separates in your coffee. If you try it and fall in love, save 10 percent on every future order by subscribing instead of making a one-time purchase. 

You can also incorporate this as a substitute for milk in lots of recipes, excellent for vegan cooks and those with dairy sensitivities.

Organic Valley Heavy Whipping Cream – $15.64

While not technically a coffee creamer, heavy whipping cream is high fat and low carb and can add a delicious richness to your morning cup of coffee.

Additionally, heavy whipping cream is a good source of many essential nutrients. It’s incredibly high in vitamin A, which is necessary for eye health and a robust immune system.

However, some whipping cream brands contain a stabilizer. An example is a carrageenan that is used as a thickener, and polysorbate 80 is used as an emulsifier.

Organic Valley Heavy Whipping Cream is made from just two ingredients: Organic cream from pasture-raised cows and gellan gum, a natural stabilizer. As a result, it’s free of artificial colors, preservatives, antibiotics, and synthetic hormones.

Just keep in mind that heavy whipping cream is relatively high in calories. One tablespoon (15 mL) provides 50 calories, 6 grams of fat, and 0 grams of carbs and sugar.

Rapid Fire Keto Creamer – $22.99

This packaging alone makes us want to break a sweat on the elliptical. Each bottle of powder has 20 servings chock-full of coconut MCTs, grass-fed butter, and Himalayan salt. 

It’s nutrient-dense and has lots of fat that will help keep you on track. Have it before your morning workout for metabolism, energy, and brain boost. 

The package instructions say to incorporate two tablespoons of creamer into prepared coffee, tea, or cocoa.

You’ll notice that the creamer has a similar texture and appearance to protein powder. But it separates into tiny clumps in your coffee, and there may be some flecks of powder at the bottom. 

In terms of taste, it’s pretty straightforward, similar to having skim milk in coffee. But the real benefits here are healthy fats and MCTs. So if you’re dedicated to your keto bod-to-be, it may be the right pick for you. 

Add a keto-friendly sweetener if you need to, and voila. Be sure to put the creamer in first and pour the hot coffee over it; the heat will dissolve the creamer powder.

Volupta Coconut Creamer with Collagen and MCT – $21.12

Not only will coconut MCTs keep you in ketosis, but the all-natural collagen (six grams per serving) will work magic for your hair, skin, and nails. 

Just know that collagen is a protein source that often comes from animals, so this may not be a vegan-friendly option.

Add a spoonful of powder to everything from yogurt and smoothies to oatmeal and baked goods (this coconut chia pudding is on our to-make list). 

It contains six grams of protein and five grams of fat per tablespoon so that it can offer a hearty boost in a pinch, like less-filling protein powder. 

The bag is a little bulky, and we found it tough to reseal, so we suggest transferring it to an airtight container. It’s also the most expensive creamer per serving on our list, costing about $1.10 per tablespoon. 

Once you open it, the first thing you need to do is take a whiff. The smell is excellent, like coconut cotton candy. But in coffee, it doesn’t taste almost as sweet.

It’s buttery, nutty, and has only a slight vanilla flavor once mixed into your mug. It dissolves decently with just a few stirs of a spoon, but expect some grains or clumps floating in or at the bottom of your cup. 

Try using a frother to combine the creamer and your drink better if the grains bother you.

Vital Proteins Collagen Creamer in Vanilla – $28.99

Each scoop of Vital Proteins Collagen Creamer has five grams of collagen. Thanks to its bovine hide, collagen peptides that work wonders for your skin, hair, nails, and joints. 

The dairy-free, coconut milk powder is also packed with 16 amino acids, half of which are essential. Its high fat and protein content (nine and ten grams respectively) will hold you over before lunch in coffee or a smoothie. And your ketosis is safe, as there’s only one gram of sugar in each serving. 

The canister says to mix the powder into a hot liquid thoroughly. We found that the powder clumped up in the coffee, so we recommend frothing it to break it up better.

If you lean on color to determine when you’ve added enough creamer, know that this protein powder-like product won’t turn your coffee as light as you’re used to. 

Its vanilla taste is quite subtle, so buy this for the beauty and health benefits rather than flavor alone.

Choosing a Keto-friendly Coffee Creamer

When choosing a keto-friendly coffee creamer, it’s important to look for products that meet your macronutrient requirements.

There are several ways to follow a keto diet, but it generally calls for limiting carbs to no more than 50 grams per day.

Fats should make up the bulk of the diet and provide around 70–80% of calories. Proteins should account for approximately 20% of calories, while carbs are restricted to 5–10%.

Ideally, this would mean looking for high fat, low carb coffee creamers. For example, if one serving contains 50 calories, you also want it to provide approximately 4 grams of fat and 1 gram or fewer carbs.

However, lower-fat options can also work, as long as they’re deficient in carbs and won’t knock you out of ketosis.

Keep in mind that macronutrients are just one piece of the puzzle. You also want to look for coffee creamers with a short ingredient list that consists of mostly whole ingredients.

Long ingredient lists can be a sign that the product is more highly processed. While fine in small amounts, processed foods have been linked to an increased risk of chronic conditions, such as obesity, heart disease, and cancer.

Final Thoughts

You don’t have to give up coffee creamer just because you’re on the keto diet.

There are several healthy keto-friendly options. Just be sure to pick an option that’s high in fat, nearly carb-free, and mostly made from whole ingredients.

Of course, if you want full control over what you’re putting in your coffee, you can make your creamer at home.


Keto Nutrition

Best Bread Brand for Keto

It’s surprising to realize just how much bread is present in the modern diet. This is even more clear once you embark on low carb and ketogenic diets.

While we can’t quite put our finger on what exactly makes bread so delicious, but we know that we love it.

Whether you’re gluten-free or striving to eat low-carb, giving up bread is difficult to do. You might think that you have to give up bread altogether.

Luckily, there are keto-friendly alternatives that you can enjoy. You can even buy some on Amazon! And it is impressive how close they are to the real bread we grew up eating.

That said, we have listed down the ten bread brands that boasts less than 10 grams of net carbs per serving so that you can enjoy them on the keto diet:


When we look for a low carb and keto bread substitute, this is what we look for.

  • Low net carbs: Total Carbohydrates minus the sugar alcohols and dietary fiber.
  • Low glycemic index/load ingredients as the main ingredients
  • The texture has to be palatable– no one is eating tree bark on our watch!

We don’t see as many nut/seed flours used as the main ingredients with low carb bread. This is due to the unique texture of the bread. Instead, you usually see more fibrous ingredients as a base to produce the airy texture of bread we all know and love.

SoLo Carb Country White Bread

We’ve judged a ton of low carb bread, and our favorite is Country White from SoLo Carb. This is the closest we’ve found to “real bread”– and the bread you’ve been craving since starting the keto diet. It takes the spot on our list as the best keto bread to buy.

Baked by a small artisan shop out of Wisconsin, this is the closest thing on our list you’ll find to your conventional Wonder Bread.

The slices weigh in at 20g, which is just slightly smaller than a “normal” portion. SoLo bread’s texture is airier and less dense, which makes it softer.

SoLo Carb bread is excellent for healthy sandwiches but also toasts and grills very well!

It also freezes very well (up to 6 months) and toasts up just fine afterward. Because of that, if you have room in your freezer, buy the 5-pack — it’s generally more than half off compared to the 3-pack!


Vital Wheat Gluten, Wheat Flour (Wheat, Niacin (B3), Reduced Iron, Thiamine Mononitrate (B1), Riboflavin (B2), Folic Acid (B9)], Oat Bran, Vegetable Glycerin, Milled Flax Seed, Canola Oil, Butter (Milk), Eggs, Salt, Cultured Wheat Flour, Yeast.

About this item:

  • 3g.Net Carbs Per Serving (1Slice)–60 Calories–0g Sugar-NO Added Sugar
  • ALL NATURAL–NO Preservatives–Contains 3 Loaves of Bread
  • Whole Foods ‘CLEAN LABEL’ Compliant (No Chemicals)
  • Shipping Included
  • Freeze Upon Receipt-Freezes Well For 6 Months

Sola Low Carb Sandwich Bread

Not to be confused with SoLo Carb bread, this is Sola Low Carb Sandwich Bread!

Sola Sweets is a company that offers a broad category of low carb and keto-friendly products, like keto cereal! They even sell a variety pack with a bunch of their keto-friendly products.

Is Sola carb keto-friendly? Well, like SoLo bread, varieties of Sola bread weigh in at less than 4g net carbs per slice. So, the answer is yes!

We think this is another excellent option that is lower in carb count than most of the keto bread options on this list. This bread is super soft, thanks to the addition of some dough conditioners found in conventional sandwich bread.

You can also toast a piece of Sola bread so you can have buttered toast or grilled cheese. But keep in mind that it takes longer than usual to toast it.

You are wondering where to buy keto bread from Sola? It is not widely available in stores just yet, so your best bet is online on Amazon.


Water, vital wheat gluten, soybean oil, resistant tapioca starch, oat fiber, resistant starch, yeast, egg, wheat flour, sunflower seed flour, soy flour, sesame seeds, contains 2% or less of the following: vinegar, erythritol, salt, tagatose, flaxseed meal, nonfat milk, cellulose gum, sugar, buttermilk powder, additional enzyme, soy lecithin, guar gum, calcium propionate, enriched wheat flour (wheat flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), ascorbic acid, monk fruit extract, xanthan gum, natural flavors, stevia leaf extract.

About this item

  • 2g Net Carbs- low-carb bread allows you to eat your favorites without losing any of the taste.
  • 0g of added sugar- no sugar found here.
  • 70 Calories per slice – for those looking to creep in an extra piece.
  • 5g of Protein-packed with protein for a more fulfilling experience.
  • No soybean oil- SOLA bread has switched oils.

Chompie’s Low Carb Multi-Grain Bread

Chompie’s Low Carb multi-grain bread has a character comparable to that of regular bread whole-grain bread. Its ingredients are similar to what you’d find in multigrain bread.

So if you’re into the taste of typical whole grain types of bread, Chompie’s will be right up your alley. And, boy, is it a low carb at 1g net carb per slice.

Note that each slice is 7g of protein, so if you have a meat and cheese-based sandwich, the protein will add up. You might also need to toast this a little longer to get it to a desirable toast level.

Ingredients (Multigrain): 

Water, vital wheat gluten, soy flour, crude wheat bran, unbleached whole wheat flour, sesame seeds, flax seeds, oat bran, rye flakes, salt, millet, nutritional yeast, soybean oil, yeast, flaxseed oil, cultured wheat, natural grain vinegar, enzyme, stevia. 

About this item:

  • Low Carb
  • High Protein
  • Keto-Friendly

ThinSlim Zero Carb Bread

Can’t stomach even the ultra-low-carb counts of the other keto bread on the list? ThinSlim Zero Carb Bread has been waiting to swoop in to save the day.

The Plain flavor has a ZERO net carb count. Yes, that means it’s no carb bread! This is made possible through various high fiber ingredients, including 7g of fiber accounting for ALL the carbohydrates in the bread.

It’s great to have this option available for those who are extremely strict with their keto diet. The texture can be a little tougher, but that’s not surprising since it comprises all fiber.

But then again, you could eat a ton of Thin Slim Bread and not count a single carb toward your macros!

Ingredients (Plain): 

Wheat Protein Isolate, Vital Wheat Gluten, Oat Fiber, Modified Wheat Starch, Flaxseed Meal, Olive Oil, Chicory Root, Yeast, Salt, Apple Cider Vinegar

About this item

  • Low carb bread – zero net carbs per slice = no blood sugar result. Perfect for people with diabetes, low carb dieters, Atkins dieters, south beach dieters, and more!
  • The ingredients used digest slower than regular bread, making you satiated longer, and your body doesn’t turn the excess sugar into fat.
  • For every 7g of total carbohydrates per slice, 7g of it is fiber.
  • Low-calorie bread – only 45 calories per slice. Most low carb bread contains enormous amounts of extra fat and calories to make them taste good. Why waste calories when you don’t need to? Even low carb dieters need to keep calories down.
  • A perfect bread for diabetics and dieters.
  • Incredibly low GI. No soy or soybean oil. No almond flour. No stevia.
  • Lab-tested nutritional facts for accuracy. Taste Guarantee

Sami’s 7-Grain Low Carb Bread

Sami’s Low Carb Bread is a high-protein, high-fiber bread with soy flour as the main ingredient. Soy has a distinct taste, so be sure to use flavorful sauces with your sandwiches to make sure the bread doesn’t mask the flavor.

Again, with this higher protein, higher fiber bread, toast for slightly longer than you usually would. However, the higher fiber content improves the bread toast up better than other similar brands that use less fiber.


Soy Flour, Bran Flour, Whole Wheat Flour, Oat Flour, Sesame Seed, Unbleached Flour, Vital Wheat, Sunflower Seeds, Salt, Olive Oil, Flax Seed, Dry Yeast, Soy Protein, Wheat Germ, Wheat Fiber, Cultured Organic Unbleached Wheat Flour.

About this item:

  • low carb
  • keto bread
  • 2g Net carb per slice

Great Low Carb Bread Co Plain Bread

As the name implies, Great Low Carb Bread Co makes low carb bread. The flaxseed and wheat mean that it has a multi-grain taste.

It uses almond flour, making the bread denser/fattier, but the taste is more neutral than soy. This is probably why you see all those keto bread almond flour-based recipes on the web.

This is a good option if you’re avoiding soy and comes in at only 1g net carb per slice. There are also some preservatives, so the bread has a better chance of arriving and staying free of mold. 


Water, Flax Seed Meal, Wheat Fiber, Vital Wheat Gluten, Oat Fiber, Almond Flour, Wheat Protein Isolate, Modified Wheat Starch, Virgin Olive Oil, Yeast, Calcium Propionate, Enzyme, Vinegar, Salt, Stevia.

About this Item:

  • New packaging but the same great taste! 1 loaf, 16 oz.
  • Low carb and diabetic friendly bread – also great for dieters and low carbs
  • Excellent taste and texture
  • Only one net carb per slice!
  • Freeze upon receipt

Oasis Low Carb Flaxseed Bread

A trend with our low carb and keto bread favorites is that the ones that are more wheat and gluten-based taste more like regular bread.

At only 6g net carbs per slice, the Oasis Low Carb Flaxseed Bread is an excellent option for many. It has a great texture and a very similar taste to some of the grainy, whole wheat bread you will find at health food stores.

Note that the calories are pretty low, meaning it’s not very nutrient-dense and may not get you as full as all of the other nutrient-packed bread on this list.

That’s a win for some, but others may be looking for higher numbers to hit their daily macros.


Sprouted Organically Grown Wheat Berries, Water, Vital Wheat Gluten, Flaxseed, Non-GMO Soy Flour, Whey Protein, Sea Salt, Cultured Wheat(Wheat Flour, Vinegar), Yeast, Dough Conditioner(Wheat Flour, Malted Barley Flour, Ascorbic Acid, Enzymes)

About this item

  • Low Carb – 6 Net Carbs, 45 Calories, 1 Point Weight Watchers
  • All Natural & Sprouted, Longer Shelf Life
  • 5g Protein

Base Culture Keto Bread

The Base Culture Keto Sandwich Bread has a great taste. It is also moist and soft.

So why is it so soft? The main ingredients include almond butter. As a result of this, the bread can get a bit oily when trying to toast, so keep an eye on them.

This bread comes in at a higher net carb content 4g net carbs per slice (32g), but it is a thick, dense slice–so one piece might be enough.

This brand’s main draw is that it is a Paleo-friendly bread and its made with nutrient-dense coconut flour and coconut oil. This is absolutely the best of the Paleo/natural keto bread options.


Egg, Almond Butter, Cashew Butter, Water, Honey, Golden Flaxseed Meal, Coconut Oil, Almond Flour, Coconut Flour, Apple Cider Vinegar, Sea Salt, Baking Soda.

About the item:

  • Grain-free. Gluten-Free. Dairy-free. Non-GMO. Soy-free. Paleo Certified.
  • Has a nutty-sweet taste thanks to the almond butter and honey.
  • Best when making BLT sandwich

Liberated Coconut Flourless Bread

We love this brand because they produce our favorite zero carb cheese crackers. At 3.5g net carbs per slice, this Liberated Coconut Flourless Bread is in the ultra-low-carb territory.

This means the texture is somewhat like banana bread, rather than airy sandwich bread. Even though a slice is around 31g, because of the coconut’s density, the slices end up being slightly smaller than a typical sandwich slice.

If you’re going for a completely flourless keto bread alternative, this is the only one on the list that does not have any flour. Because of the bread’s slight sweetness, it is best used for peanut butter and jelly sandwiches.


Organic Egg, Organic Coconut Oil, Organic Coconut Concentrate, Organic Apple Cider Vinegar, Baking Soda, Sea Salt

About this item

  • Cashew butter-based bread. Certified Paleo, SCD, low carb, keto

Mikey’s Sandwich Bread

Mikey’s is a great low carb and keto-friendly brand.

You may have seen their English Muffins in the freezer aisle of your favorite grocery store. Their Sandwich Bread adds to their range of excellent keto bread products.

If you’ve asked yourself where to buy low carb bread near me, we’ve got your covered. Mikey’s distributes to a lot of brick and mortar grocery stores.

This bread has a low carb count, but like others where the main ingredients are egg and flour, it has an egg-like, souffle texture. 

Also, the almond flour adds fat, which is suitable for keto but can make things messy when toasting them up. You can’t ever get that authentic toasted crunch you’d get with some of the other keto bread options.

Still, the actual taste is lovely, and the bread ends up being very filling.


Eggs, Almond Flour, Water, Apple Cider Vinegar, Coconut Flour, Tapioca Starch, Golden Flaxseed Meal, Honey, Baking Soda, Egg Whites, Kosher Salt. 

About this item:

  • 4g net carbs per slice

Final Thoughts

If you’re over lettuce wraps and heavy and dense nut flour bread, then it’s time to consider the store-bought stuff.

Most items on this list are made with wheat-based ingredients that don’t impact blood glucose. Nonetheless, they have a similar texture and taste of a flour-based bread.

But if you also want to eliminate wheat and gluten from your diet, there are options for you. Some keto bread is made with gluten-free ingredients like coconut flour, nut flours, or even cauliflower!

Hopefully, you’ve found an item on this list that can make your lifestyle at least a bit simpler and accessible.

Have you found the keto bread you’ve been looking for? Feel free to share your knowledge in the comments.

Keto Nutrition

Best Dark Chocolate Brands for Keto

While the keto diet requires you to cut out many of your favorite desserts and snacks, there are a few sweet treats that you don’t have to take away.

Dark chocolate is one such guilty pleasure. That said, devouring an entire bar (we’ve all been there, no shame) isn’t an option on the keto diet. But having a single serving won’t derail ketosis either.

What is dark chocolate? 

Dark chocolate is made by fusing fat and sugar with cocoa.

Unlike milk chocolate, dark chocolate is made with little to no milk solids, and it contains less sugar and more cocoa.

However, sugar is usually added to dark chocolate to counterbalance the cocoa’s bitterness.

Still, not all dark chocolate is created equal. Both its percentage of cocoa and sugar content can range dramatically depending on the brand.

The proportion of cocoa in the final product determines how dark or high quality the chocolate is.

As a rule of thumb, high-quality dark chocolate contains at least 70% cocoa, often resulting in a product with less sugar.

High-quality dark chocolate is rich in flavonoids, which are potent antioxidants. High-quality dark chocolate contains more flavonoids compared to black tea, red wine, and apples.

Due to its rich flavonoid content, high-quality dark chocolate has been linked to various health benefits. It is also believed to lower the risk of heart disease and improved brain function.

Dark chocolate is a mixture of fat, sugar, and cocoa. Chock-full of antioxidants, high-quality dark chocolate contains a high percentage of cocoa and less sugar than milk chocolate.

Is dark chocolate keto?

“Dark chocolate can absolutely be keto-friendly, as dark chocolate will often have less sugar than many milk chocolate bars,” says Maryann Walsh, MFN, RD, CDE.

One of the critical differences between dark chocolate and milk chocolate is a higher concentration of cocoa. High cocoa concentration often indicates less sugar.

You probably describe the taste of dark chocolate as having more bitter qualities than sweet ones, right?

According to Harvard’s School of Public Health, dark chocolate contains anywhere from 50 to 90 percent cocoa solids. Meanwhile, milk chocolate only has 10 to 50 percent.

With its higher percentage of cocoa solids, dark chocolate is inherently richer in a plant-derived substance called flavanols. And flavonols are believed to help protect the heart.

So not only is dark chocolate a suitable snack to have while on the keto diet (in moderation), it’s also a great snack to have to help promote heart health.

The key is to choose dark chocolate varieties with at least 70 percent cocoa solids to consume the most flavanols.

Carb content of dark chocolate 

Most sweets and candies are high in carbs and likely need to be limited on a keto diet.

However, compared with other types of chocolate and candies, high-quality dark chocolate is relatively lower in carbs.

Depending on the brand, 1 ounce (28 grams) of 70–85% dark chocolate contains up to 13 grams of carbs and 3 grams of fiber. This means it has about 10 grams of net carbs.

Net carbs are calculated by subtracting unabsorbable carbs from the total carb content.

Fiber is a type of carbohydrate that your body doesn’t fully digest. As such, it’s not fully absorbed by your small intestine like other types of carbs. Therefore, most keto experts recommend using net carbs when calculating your daily carb allotment.

One ounce (28 grams) of dark chocolate made with 70–85% cocoa holds approximately 10 grams of net carbs.

Can you fancy dark chocolate on a keto diet? 

Depending on your daily carb limit, you may be able to enjoy high-quality dark chocolate in moderation.

A standard ketogenic diet typically entails restricting your carb intake to only 5% of your daily calorie intake. For instance, on a 2,000-calorie diet, you would limit your carb intake to about 25 grams of carbs per day.

This means that 1 ounce (28 grams) of high-quality dark chocolate would contribute to approximately 40% of your total daily carb allotment. Whether dark chocolate fits into a keto diet largely depends on what else you eat throughout the day.

If you want to enjoy dark chocolate on a keto diet, consider checking other high carb foods to ensure you don’t exceed your daily carb limit.

Also, it’s vital to choose high-quality dark chocolate that contains at least 70% cocoa solids. Dark chocolate with less than 70% cocoa likely has a higher carb content and may be hard to fit in without exceeding your carb allotment.

Ultimately, portion control is critical. While 1 ounce (28 grams) of high-quality dark chocolate can fit into a keto diet, a larger serving will likely exceed your limit.

Dark chocolate can fit into a ketogenic diet. However, it’s essential to monitor your portions and choose dark chocolate made with at least 70% cocoa to avoid exceeding your carb limit.

What are the best keto-friendly dark chocolate brands?

“With the necessity of keto, there are numerous low-carb and keto-friendly dark chocolate products accessible,” Walsh says.

Here are her top picks of keto-friendly chocolate brands:

Lily’s Sweets 70% Extra Dark Chocolate

A favorite within the keto community, Lily’s Sweets have no added sugars and rely on stevia and erythritol for sweetness. There are several varieties, so pick up a decorative basket or box and give your love the lot!

  • No Sugar Added
  • Botanically Sweetened with Stevia
  • Fair Trade Certified
  • Non-GMO Verified
  • Gluten-Free

ChocoPerfection Dark European Chocolate

For something a little more sophisticated and refined, check out the ChocoPerfection Dark European Chocolate bar. It’s so decadent that no one will know it’s sugar-free and sweetened with erythritol and chicory root fiber. Plus, there are only 2g of net carbs per serving!

  • Sugar-Free chocolate, European Taste, ChocoPerfection Dark 50g, a box of 12 bars
  • No Maltitol. Sweetened from chicory root fiber. Minimal effect on blood sugars
  • Each bar has 0g Sugar, 14g Fiber, 2g Net Carbs, is Gluten Free with Keto Ratio 6:1
  • Voted Best Tasting Sugar-Free Chocolate since 2007
  • ChocoPerfection is 100% Guaranteed for Complete Satisfaction.

Lindt Excellence Bar 90% Cocoa Supreme Dark Chocolate

This chocolate has about 7g of net carbs per serving, but the high-fat content will make your Valentine very happy. It’s a bar of great tasting chocolate, and everyone deserves to splurge once in a while!

  • It contains 12 separately wrapped 90% cocoa dark chocolate bars, perfect for gifting, baking, or savoring piece by piece.
  • Full-bodied dark chocolate, perfectly crafted to be smooth and creamy with deep cocoa flavor and has balanced taste.
  • Lindt chocolate is expertly created with the finest ingredients.
  • Made with premium ingredients from world-renowned regions.

Vivani 100% Organic Dark Chocolate – 85% Cacao

While this is on the higher end in terms of net carbs, this chocolate’s quality is hard to beat. Anyone who has eaten dark chocolate knows that, while tasty, it’s also bitter and a bit dry.

Vivani manages to bring a creaminess that is unusual, but welcome, for a bar of this strength.

Endangered Species Natural Dark Chocolate – 88% Cacao

The chocolate is delicious — it feels good to support a fair trade brand, non-GMO, and donates 10% of its profits to protecting endangered species. This is a perfect choice if your Valentine is an animal lover!

  • High-quality Components: Bittersweet Chocolate (Chocolate Liquor, Cane Sugar, Soy Lecithin, Vanilla).
  • Clean, natural ingredients are chosen for their quality and sustainability.
  • Non-GMO
  • Vegan and Gluten-free: Contains soy. They are produced on devices that also process products containing milk, peanuts, and tree nuts—made in America.
  • Intensely powerful with lingering hints of fruit and spice
  • Made from pure 88% dark cocoa chocolate, manages to stay silky smooth while carrying undeniably rich cocoa flavor.

Alter Eco Deep Dark Blackout Organic Chocolate – 85% Cacao

This dark chocolate bar will taste quite similar to the Vivani; however, a sensitive palate will notice a vanilla hint. That little touch helps to balance out the telltale bitterness of the cocoa’s intensity.

  • 85% pure dark cocoa. Source from the Ecuadorian coast into the hands of expert Swiss chocolatiers.
  • Mouth-watering chocolate ingredients
  • Organic and non-GMO with USDA certification
  • Comes with FSC certified recyclable packaging
  • Carbon Neutral Product

Green & Black’s Organic Dark Chocolate – 85% Cacao

For a smooth, lighter tasting dark chocolate, try Green & Black’s Organic Dark Chocolate. It doesn’t contain any additives and is an excellent, reliable choice for your keto Valentine!

  • The rich taste arises from the full, dynamic flavor characteristics of Trinitario cocoa beans.
  • Each ingredient that goes into a Green and Black Organic bar is of the finest organic quality. This size pack contains ten 3.5 ounce chocolate bars.
  • Cocoa butter and vanilla touch with 85 percent Cacao to produce a smooth and intensely dark chocolate experience.
  • Green and Blacks Organic is USDA Organic, Fair Trade, and UN Certified Ethically Sourced chocolate.

Catalina Crunch Dark Chocolate Cereal

Sometimes, you want a bowl of cereal, but it’s not easy to find products that work on the keto diet. Catalina Crunch makes a delicious dark chocolate cereal that is perfect for curling up on the couch and watching Netflix with your love!

Catalina Crunch Keto-Friendly Cereal is a low carb, plant-based, artisanal cereal that’s made one batch at a time. It has a non-GMO blend of seven plant proteins and fibers designed to keep you full longer and support gut health.

Catalina Crunch Keto-Friendly Cereal contains no artificial sweeteners, flavors, or colors, and is sweetened with monk fruit.

  • Low Carb, Keto Friendly
  • Low Calories, 0 Sugar
  • Gluten-Free, Grain-Free
  • Vegan, Non-GMO

Choc Zero

Choc Zero is another low-carb and keto favorite that is very low in carbs. It typically has 2 grams net carbs per serving and uses monk fruit, another non-nutritive, natural sweetener.

  • Sugar-free, no sugar alcohols, and no artificial sweeteners. They are sweetened with our sole monk fruit and fiber blend. 
  • Low carb: only 1g net carbs per serving! Perfect for keto lifestyle and other low carb diets.
  • Antioxidant-rich, teeth-friendly, and good for your waistline! 
  • All-natural, non-GMO, gluten-free. They are made proudly in the USA.

Hu Vegan Chocolate Bars Simple Dark Chocolate

With 11g of net carbs per half of a bar, this brand is keto-friendly and doesn’t compromise its ingredients. This chocolate isn’t cheap, but it’s tasty and as natural as it gets.

  • Paleo, Vegan, Organic, no dairy, no soy, no emulsifiers, no soy lecithin, no gluten, no refined sugar, no cane sugar, and no sugar alcohol.
  • Made from organic house-ground cacao and has a rich cocoa flavor punctuated by complex caramel notes. Ingredients include organic fair-trade cacao, unrefined organic coconut sugar, organic fair-trade cocoa butter.

Lily’s Dark Chocolate Baking Chips

Here’s an option if you want an even smaller serving size or are looking to make some keto cookies!

There are only 5g of net carbs per 60 chips, so adding these to your dessert won’t add many carbs at all! Just don’t eat the whole bag in one day.

  • All Natural Dark Chocolate Premium Baking Chips – 9 Oz (Pack of 1)
  • No Sugar Added Premium baking Chips
  • All Natural
  • Vegan, Non-GMO


Although dark chocolate is a sweet treat, it’s relatively low in carbs than other types of chocolate and candy.

As long as you carefully monitor your portion size, you may be able to fit dark chocolate into a keto diet. However, be sure to choose high-quality dark chocolate that contains at least 70% cocoa to stay within your daily carb range.

There are pieces of evidence that cocoa has powerful health benefits, especially in reducing certain risks of heart diseases.

Of course, this doesn’t mean you should go all out and eat lots of chocolate every day. It is still packed with calories and easy to overeat.

Maybe have a square or two after dinner and try to enjoy them. If you want cocoa benefits without the calories in chocolate, consider making hot cocoa without any cream or sugar.

Also, be aware that a lot of chocolate on the market is not healthy.

Always choose quality stuff — dark chocolate with 70% or higher cocoa content.

Dark chocolates contain some sugar, but the amounts are usually small, and the darker the chocolate, the less sugar it will contain. 

Dark chocolate is one of the few foods that taste wonderful while providing significant health benefits.


Keto Nutrition

The Best KFC Keto Meal Options

It’s not always easy to craft a tasty home-cooked keto meal.

For one, the stress of day-to-day life may conflict with your meal-planning habits. It is also possible that you are tired of your usual “chicken breast and broccoli” for lunch, and you want to eat something new. Another reason could be that you will be traveling and fast food is your only option.

Luckily, fast food chains, like KFC, now offer low carb options. 

Sure, KFC is known for the Colonel’s crispy fried chicken. But its batter has 8 – 11 grams of net carbs.

That said, we will be sharing keto-friendly options that you can order at KFC.

What to Order at KFC

The list of low-carb friendly options at KFC is not that long. Nonetheless, you have at least one good option—a bucket of grilled chicken.

KFC suggests a few different alternatives for their buckets of chicken. You can get an eight-piece, 12 pieces or 16 piece bucket. We don’t think you’ll need more than an eight-piece bucket unless you’re feeding the whole office.

Always get the original recipe and ask for grilled chicken instead of crispy. And as always, hold the sauce.

According to the KFC website, one grilled drumstick contains 90 calories, 0 grams of carbs, and 4 grams of fat. A few pieces should be enough to tide you over as a snack until you can get to a real ketogenic meal.

These bucket meals come with biscuits, desserts, drinks, and side dishes, so save yourself the temptation and ask them to hold these. You can also take them back to the office with you and distribute them to your co-workers before you become tempted to eat them yourself.

The only food you can get to go with your bucket of chicken is a side salad without dressing or croutons.

Original Recipe Chicken: Wing or Drumstick

Some of you might pop over to the ingredients list and think I’ve gone off the rails. After all, the original recipe chicken breading includes both wheat flour and potato starch.

But according to some nutritionists, the amount of breading used on the wing or the drumstick is relatively low to result in only 3 grams of net carbs each. 

The most important factor for those following a keto diet is staying at a carb count that allows your body to remain in ketosis. In general, this will fall around 20 grams of net carbs per day – give or take. 

With that, it’s OK to include the original recipe chicken below on our low carb KFC menu item list since the net carbs are low.

Some people will say that’s not the case, and some of you may strictly avoid all flour or starch ingredients, but if that’s the case, that’s completely fine.

Just skip over this, along with the extra crispy and Nashville hot spicy wings, and stick with only the grilled chicken.

Please stay away from the breast or thigh pieces, as they have more breading and thus clock in at 9 and 7 grams of net carbs, respectively.

  • Whole Wing (130 calories, 8g fat, 3g carbs, 0g fiber, 10g protein) 3g Net Carbs
  • Drumstick (130 calories, 8g fat, 4g carbs, 1g fiber, 12g protein) 3g Net Carbs

Grilled Chicken: All Varieties

Grilled chicken is by far the best food choice as far as carb count at KFC. It has zero carbs, tastes delicious, and can be ordered in the form of thighs, breasts, drumsticks, and wings.

Here is the nutritional information for each of these grilled chicken pieces:

  • Whole Wing (70 cal, 3g fat, 0g carbs, 0g fiber, 9g protein) 0g Net Carbs
  • Drumstick (80 cal, 4g fat, 0g carbs, 0g fiber, 11g protein) 0g Net Carbs
  • Breast (210 cal, 7g fat, 0g carbs, 0g fiber, 38g protein) 0g Net Carbs
  • Thigh (150 cal, 9g fat, 0g carbs, 0g fiber, 17g protein) 0g Net Carbs

Nashville Hot Spicy Crispy Chicken: Wing or Drumstick

Same as above – not ideal with the extra breading, but one piece should be able to fit into your diet fine. As always, monitor how this affects your own body.

Stay away from the Nashville Hot spicy chicken breast at 12 g net carbs and the thigh at 10 g net carbs. Also, keep in mind the Nashville Hot “extra crispy” items are higher in net carbs than the “spicy crispy” items – so stick with the later.

  • Whole Wing (180 calories, 15g fat, 5g carbs, 1 g fiber, 8g protein) 4g Net Carbs
  • Drumstick (190 calories, 14g fat, 6g carbs, 1g fiber, 9g protein) 5g Net Carbs

KFC Fried Wings

While it may be tempting to order wings, they are usually high in carbs for a single wing. And let’s be honest, who is going to be satisfied eating only one wing?

With that in mind and if you are still set on wings, stay away from the Honey BBQ, which packs a hefty 8 grams of net carbs per wing. Instead, try these options:

  • Unsauced Wing (80 calories, 6g fat, 3g carbs, 0g fiber, 5g protein) 3g Net Carbs
  • Buffalo Wing (100 calories, 7g fat, 3g carbs, 0g fiber, 5g protein) 3g Net Carbs
  • Nashville Hot Wing (130 calories, 11g fat, 4g carbs, 0g fiber, 5g protein) 4g Net Carbs

Extra Crispy Chicken: Wing or Drumstick

It is not recommended to have the extra crispy chicken. That’s because it has more net carbs than the grilled chicken or original recipe chicken. But if you’re craving a piece, know that one piece of either the wing or drumstick can fit into your keto diet:

Stay away from the extra crispy chicken breast at 18 g net carbs and the thigh at 9 g net carbs.

  • Whole Wing (170 calories, 13g fat, 5g carbs, 0g fiber, 10g protein) 5g Net Carbs
  • Drumstick (170 calories, 12g fat, 5g carbs, 0g fiber, 10g protein) 5g Net Carbs

Green Beans

Although not as flavorful as coleslaw or mashed potatoes, green beans are an excellent choice for a side dish. It’s the only homestyle side dish (excluding salads) that is within the 5g net carb limit.

All other 12 side dish options range from 10 – 31g net carbs per serving.

  • Green Beans: Individual Side Dish (25 calories, 0g fat, 5g carbs, 3g fiber, 1g protein) 2g Net Carbs

Dipping Sauce and Condiments

One of the best condiments you can grab is the butter spread, which you can add to your green bean side dish to boost the fat content.

  • Colonel’s Buttery Spread (35 calories, 4g fat, 0g carbs, 0g fiber, 0g protein) 0g Net Carbs 

If you’re looking for dipping sauces for your chicken, you can also choose from one of these two options:

  • Buttermilk Ranch Dipping Sauce (100 calories, 10g fat, 2g carbs, 0g fiber, 0g protein) 2g Net Carbs
  • Creamy Buffalo Dipping Sauce (70 calories, 7g fat, 2g carbs, 0g fiber, 0g protein) 2g Net Carbs

Salads and Dressings

Salad is always a good standby to pair with your chicken, provided you can find a decent dressing – and at KFC, there are a few options that fit your diet.

Avoid the croutons on any salad option; they add 8 grams of net carbs alone. And while ranch is generally a safe option in most cases, it’s not the same in KCF.

The ranch dressing they use is a fat-free version, and as such, has 8 grams of net carbs per serving. Hence, you can opt for the following on your salad:

  • Caesar Side Salad – no croutons/dressing (40 calories, 2g fat, 2g carbs, 1g fiber, 3g protein) 1g Net Carb
  • House Side Salad – no croutons/dressing (15 calories, 0g fat, 3g carbs, 2g fiber, 1g protein) 1g Net Carb

For dressings, you can choose from:

  • Heinz Buttermilk Dressing (160 calories, 17g fat, 1g carbs, 0g fiber, 0g protein) 1g Net Carb
  • Marzetti Light Italian Dressing (15 calories, 0.5g fat, 2g carbs, 0g fiber, 0g protein) 2g Net Carbs
  • Creamy Parmesan Caesar Dressing (260 calories, 26g fat, 4g carbs, 0g fiber, 2g protein) 4g Net Carbs


Water or unsweetened tea are the best choices for beverages. If you feel comfortable with artificial sweeteners, you can also choose a diet soda or a lite lemonade.

Unfortunately, most other beverages will kick you out of ketosis.

Keto Best Practices

Here are some best practices that you can follow to ensure that you are ordering keto-friendly food in a fast-food restaurant:

Stick to meat, cheese, and vegetables. 

Most fast food and restaurant places put too much sugar and carbs in their ingredients. It’s worth sticking with the simplest ingredients you can find.

Avoid the bun. 

Whether you’re requesting a burger from a drive-thru or a table menu, you can opt-out of the bun. You can also add in extra sides like avocado, bacon, and sauces if you request it.

Choose your sides wisely. 

Some sides can immediately kick you out of ketosis and are no longer your friend when going keto. Despite this, there are a few options available that fit your needs.

Have a glass of water before ordering out. 

Sometimes thirst can mask itself as hunger. You might be amazed at how your hunger can tame itself a notch when you’re properly hydrated!

Veer towards the grilled chicken.

Sticking with the grilled options will make it more likely to fall within your daily net carb counts. Just be careful when adding a side or dipping sauce, as it can bump up your carbohydrate count.

If you get a salad, read the ingredients. 

Many salads have leafy greens and berries that are very high in carbs. It’s better to stick with more straightforward salads that include meat and ask for dressing on the side.

Many Greek places suggest low-carb gyro salads (as long as their meat does not contain filler). Avoid croutons where possible and pick out excess items that are carby from the salads.

If it’s breaded, try to avoid it. 

Usually, chicken wings, mozzarella sticks, and other fried items will have a wheat flour-based breading.

If you have no other choice, try to peel off as much of the breading as you possibly can. Match the now naked meat with a fatty sauce.

If you can, try to order your food with no breading. Many chicken wing restaurants typically serve naked (traditional) chicken wings as a choice, as an example.

Be careful of condiments. 

While sauces and dressings are an excellent way to get both fat and flavor into your food – they usually are filled with sugar.

Be very careful with any sweet-tasting sauces, and choose fattier salad dressings as much as possible. Some examples are ranch, caesar, and bleu cheese.

If you can choose your sauce, you can opt for an extra side of butter.

Special requests. 

While some people don’t like to ask for different food, you can certainly do so at higher quality restaurants. The menu will generally do an excellent job of breaking down what each dish has. You can ask the waiter that the meal is prepared in a certain way, too.

If you’re not sure, skip it. 

In case you are stalling on your weight loss goals, the most common reason is that you are not tracking.

There are so many hidden carbs and hidden sugars in the foods we eat that we have to be careful with what we order. A few teaspoons of a sweet sauce can be 15-20g carbohydrates – almost all of your daily allowance.

Check online. 

Many food establishments put their nutritional information online. Some even offer a “build your own” style app where you can see the ingredients of the food you’re eating.

This is a perfect way to see how many carbs are in the meats and extra side dishes.

Final Thoughts

You can indeed order a keto meal at KFC. The fast-food chain’s menu has evolved, and they now have an online nutrition guide.

This shows that they want their customers to be better informed of what they are consuming.

While there is quite a bit of variety in chicken types, you are still quite limited on your side dish choices, though. Either way, it’s helpful to know that there are keto-friendly KFC options you can get while following a low carb diet!

Keto Facts

Your Guide to Allulose

Only 20-30 grams of carbs are allowed per day on the ketogenic diet. Since sugar is composed of 100% of carbohydrates, it is entirely off-limits. So does that mean all sweeteners are excluded on keto?

No, you just have to substitute sugar with a healthier option.

But how do you know which sweeteners are healthy and which are not? Let’s break down what sugars are and how natural sweeteners, like allulose, might be the best choice on the ketogenic diet.

What is Allulose?

Allulose is a unique sugar with the same chemical formula as fructose. Because the body doesn’t metabolize it, it does not raise blood sugar or insulin levels and provides minimal calories. 

Allulose is also known as D-psicose. It is classified as a “rare sugar” because it naturally exists in only a few foods. Wheat, figs, and raisins all contain it.

The same with glucose and fructose, allulose is a monosaccharide or single sugar. Conversely, table sugar, also known as sucrose, is a disaccharide made of glucose and fructose linked together.

Allulose has the same chemical formula as fructose but is arrayed differently. This variation in structure prevents your body from processing allulose the way it processes fructose.

Although 70–84% of allulose you consume is assimilated into your blood, it is excreted in the urine unused.

It’s believed to resist fermentation by your gut bacteria, minimizing the likelihood of bloating, gas, or other digestive problems.

And here’s some good news for people who have diabetes or are watching their blood sugar — it does not raise blood sugar or insulin levels.

Allulose also contributes only 0.2–0.4 calories per gram, or about 1/10 the calories of table sugar.

Besides, early research suggests that allulose has anti-inflammatory properties. And it may also help prevent obesity and reduce the risk of chronic disease.

Although small amounts of this rare sugar are found in some foods, manufacturers have recently used enzymes to transform fructose into allulose.

The taste and texture have been described as identical to table sugar. It is about 70% as sweet as sugar, similar to erythritol’s sweetness, another popular sweetener.

Recently, Allulose has gained traction amongst health-conscious individuals.

Allulose is a natural, rare sugar that was found in wheat almost 70 years ago. It is also present in small quantities in various dry fruits like jackfruit, figs, and raisins.

The sweetness of allulose is nearly 70% that of sucrose (white sugar), and it’s texture, taste, and baking ability is akin to traditional sugar.

Is Allulose Safe?

Allulose appears to be a safe sweetener.

It has been added to the listing of foods generally recognized as safe (GRAS) by the US Food and Drug Administration. However, it is not yet approved to be sold in Europe.

Studies in allulose-fed rats lasting within three and 18 months have shown no toxicity or other health-related problems. In one research, rats were fed about 1/2 gram of allulose per pound (0.45 kg) of body weight for 18 months. By the end of the study, adverse effects were minimal and comparable in both the allulose and control groups.

It’s worth stating that this was a huge dose. For reference, a similar amount for an adult weighing 150 pounds (68 kg) would be about 83 grams per day — more than 1/3 cup.

More realistic doses of 5–15 grams (1–3 teaspoons) per day for up to 12 weeks weren’t associated with any adverse effects in human studies.

Allulose seems safe and is unlikely to cause health problems when consumed in moderation. However, as with any food, individual sensitivities are always a probability.

It Helps Boosts Fat Loss

Research in obese rats recommends that allulose may also help boost fat loss. This involves unhealthy belly fat, also known as visceral fat, which is strongly linked to heart disease and other health problems.

In one research, obese rats were fed a standard or high-fat diet that held supplements of either allulose, sucrose, or erythritol for eight weeks.

It’s important to note that erythritol also provides virtually no calories and does not raise blood sugar or insulin levels.

Nonetheless, allulose had more benefits than erythritol. The rats given allulose achieved less belly fat than the rats fed erythritol or sucrose.

In another study, rats were fed a high-sugar intake with either 5% cellulose fiber or 5% allulose. The allulose group burned significantly more calories and fat overnight and got far less fat than the cellulose-fed rats.

Because allulose is such a unique sweetener, its effects on weight and fat loss in humans aren’t known because they haven’t been studied yet.

But based on the verified studies on people with lower blood sugar and insulin levels, it appears that talking allulose may help with weight loss.

High-quality studies in humans are needed before any results can be made.

Helps Control Blood Sugar

Allulose may turn out to be an excellent tool for managing diabetes.

Several animal studies have found that it lowers blood sugar, increases insulin sensitivity, and decreases type 2 diabetes risk. That’s because allulose helps protect insulin-producing beta cells of the pancreas.

In research comparing obese rats treated with allulose to rats given water or glucose, the allulose group had improved beta-cell function. Allulose-treated rates also showed better blood sugar response and less belly fat gain than the other groups.

Early study also suggests that allulose may have beneficial effects on blood sugar regulation in humans.

A controlled study provided 20 healthy, young adults either 5–7.5 grams of allulose with 75 grams of the sugar maltodextrin or just maltodextrin on its own.

The group that took allulose had lower blood sugar and insulin levels than the group that took maltodextrin alone.

In another study, 26 adults ate a meal alone or with 5 grams of allulose. Some people were healthy, while others had prediabetes.

After the meal, their blood sugar was measured every 30 minutes for two hours. The researchers found that participants who consumed allulose had lower blood sugar levels at 30 and 60 minutes.

Although these studies are small and more research is needed, the evidence is encouraging.

It Protects You Against Fatty Liver

Studies in rats and mice have found that allulose seems to reduce fat storage in the liver in addition to stopping weight gain.

More commonly known as fatty liver, Hepatic steatosis is strongly linked to insulin resistance and type 2 diabetes.

In one research, diabetic mice were given either allulose, glucose, fructose, or no sugar.

The liver fat in the allulose mice was reduced by 38% compared to mice given no sugar. The allulose mice also encountered less weight gain and lower blood sugar levels than the other groups.

Simultaneously, as allulose may support fat loss in the liver and body, it may also protect against muscle loss.

In a 15-week study of critically obese mice, allulose significantly decreased liver and belly fat, yet prevented the lean mass loss.

Although these results are promising, liver health effects have yet to be tested in controlled human studies.

Why is Allulose Beneficial for the Keto Diet?

For an uncomplicated sugar, allulose is as keto as it gets.

It improves fat oxidation, lowers your blood sugar, may improve your insulin sensitivity, and could even result in weight loss. Plus, allulose is also highly improbable to kick you out of ketosis, unlike other sugars like fructose.

Because your body only consumes a tenth to a twentieth of the calories compared to regular sugar, most of the downsides of eating sugar don’t apply.

That said, any sweet treat or rewarding yourself with food can perpetuate addictive eating patterns. It doesn’t matter if you are using sugar substitutes.

If you’re starting a keto diet, the best strategy is to go a few months without treats to reset your preferences, then enjoy them occasionally.

Once you get to a place where you can possess a healthy relationship with sweet-tasting foods, allulose keto treats are an excellent choice. 

The following are a few critical benefits of allulose that has kept it in high demand among keto dieters:

  • Allulose is as sweet as sucrose but has 90% fewer calories.
  • It has an extremely low glycemic index (meaning it doesn’t spike the blood glucose level after its consumption). It is not metabolized like regular sugar, but rather it is directly absorbed by the small intestine and is eliminated through urine.
  • It is a natural, unrefined sugar.
  • It is not sugar alcohol and is unlikely to cause gastric distress when consumed in moderation.
  • Taste-wise, there isn’t much contrast between allulose and sugar. It has a clean and sweet taste, and the texture is also similar to sugar. 
  • It is vegan-friendly and gluten-free.

The paleo diet includes eating vegetables, fruits, nuts, roots, meat, and organ meats and excludes any highly processed foods.

People doing a paleo diet can eat allulose, but only if they consume it from natural, unprocessed food.

Dried fruits, brown sugar, and maple syrup hold allulose.

The keto diet is very low in carbohydrates, moderate in protein, and very high in fat. Allulose is a carbohydrate, but it does not produce calories or raise blood glucose than sucrose and is keto compatible.

How to use allulose

Allulose is not as sweet as sugar. People substituting sugar with allulose may need to use more to achieve the same sweetness as table sugar.

The FDA has allowed the use of allulose in:

  • selected bakery products, such as sweet rolls, cakes, and pastries
  • nonalcoholic beverages
  • cereals
  • chewing gum
  • confections and frostings
  • frozen dairy desserts, such as ice cream, soft serve, and sorbet
  • yogurt and frozen yogurt
  • salad dressings
  • gelatins
  • pudding and fillings
  • hard and soft candies
  • jams and jellies
  • sweet sauces and syrups
  • fat-based cream
  • medical foods

Possible Risk of Allulose

Research suggests that allulose does not create any toxic effects. People who have consumed high quantities have reported bloating, abdominal pain, diarrhea, decreased appetite, and problems related to gas and abdominal sounds.

If you consume too much allulose, you might get nauseous or have diarrhea. The maximum amount you can consume is 0.4 grams per kilogram of bodyweight. That’s about 27 grams, or approximately two tablespoons, for a 150-pound person at a sitting.

Sugar alternatives like allulose can have irregular effects on gut bacteria. The regular upper limit to avoid gastrointestinal side effects is 0.9 grams per kilogram of body weight or 61 grams per day for a 150-pound person.

Unlike artificial sweeteners like Splenda and sugar alcohols like xylitol, there hasn’t been any research on allulose’s impact on the microbiome.

While there’s nothing to suggest it’s harmful, you may want to pay extra attention to how your body responds. Moreso, if you’re prone to gut issues, bloating, or related problems.

If you’re on the ketogenic diet, low to moderate sweetener doses are much unlikely to kick you out of ketosis.

That’s because your body absorbs and eliminates allulose without ever metabolizing it as sugar. It also seems to enhance fat oxidation and decrease carbohydrate oxidation, both of which are beneficial for ketosis.

However, the best way to know for sure is to test your ketone levels after eating it.

Should You Use Allulose?

Allulose seems to produce a taste and texture remarkably similar to sugar while providing minimal calories.

Although there are only a few high-quality human studies on the effects of allulose, it seems to be safe when consumed in moderation.

However, more studies in humans are on the way. Several studies are either recruiting, underway, or have been completed but not yet published.

At this time, allulose isn’t generally available, aside from being used in certain snack bars by a brand called Quest Nutrition.

Quest Hero Bars each hold about 12 grams of allulose, and Quest Beyond Cereal Bars contain about 7 grams. These amounts are similar to the doses used in studies.

Granulated allulose can also be bought online, but it is quite expensive. For instance, allulose sold under the All-You-Lose brand costs about twice as much as erythritol on

Until there is high-quality research confirming its health benefits, it’s probably best to use allulose in moderation. You can also use it with less expensive sweeteners.

Where can I Buy Allulose?

Allulose is found in tiny quantities in jackfruit, figs, and raisins. Hence, it can be difficult to extra.

In 1994, it was first produced on a large scale, but its production cost was very high. In 2018, corn production and later from sugar beets began, lowering the cost and making its availability more widespread. 

Allulose is currently available in food products like Quest Hero Bars, but it has recently become essential commodities. You can find it in stores like Target and Whole Foods and online retailers like Amazon.

Final Thoughts

When starting the ketogenic diet, people find it difficult to cut back on sugar, and total avoidance is next to impossible for many. 

Artificial sweeteners are industrial products and may cause health issues in the long run.

Health-conscious people and followers of the keto diet avoid carbs and monitor calories strictly. For them, allulose is a blessing.

Allulose tastes the same as refined sugar and has no bitter after-taste. Plus, the texture is similar to sugar granules.

Replacing sugar will allulose when you get a sweet craving that may help you stay in ketosis.