Is Sugar Keto Friendly?

Sugar is one of our go-to sweeteners for our food. But people on the keto diet want to know: is sugar keto friendly? Let’s find out!

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What Is Sugar?

Sugar is the common name for the soluble carbohydrates we use as an ingredient to make our food sweet.

The most common one is called table sugar. This is the standard white sugar we use most in cooking, baking and in our drinks like coffee and/or tea.

Furthermore, it is classified in a number of ways. Including crystal size (granulated, powdered, or superfine) or color (white or brown). And it can be also be in liquid form.

Nutritional Information For Sugar

Before we answer the question “is sugar keto friendly?”, let’s analyze its nutritional information.

One teaspoon of table sugar has 16 calories, 0g of total fat, 4.2g of total carb and 0.1mg of potassium.

Is Sugar Keto Friendly?

No, sugar is not keto friendly. One teaspoon (4.2g) has a total carb of 4.2g. Furthermore, it has a high glycemic index of 65. And can immediately kick you of out of the ketosis state even with a small amount.

Different Types Of Sugar On Dark Table
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Keto Alternatives For Sugar


Allulose is considered to be one of the best keto alternatives to sugar since it’s a natural sweetener. It has 0g of net carbs and total fat.

Torani Puremade Zero Sugar Syrup

Torani’s Puremade Zero Sugar Syrup is another good alternative. It is also carb-free and free from harmful, non keto ingredients.


This is another natural sugar alternative made from the leaves of the Stevia plant. It’s about 100 to 300 times sweeter than regular sugar, but has no carbs, fats and artificial ingredients.

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