KETO VERDICTYES
Allulose is fully keto-friendly: effectively 0g net carbs and ~0.4 kcal/g. It sweetens like sugar (with a softer sweetness) without raising blood glucose or insulin—great for keto baking, beverages, and frozen desserts.
Is Allulose (Sugar Substitute) Keto?
Other
Allulose is fully keto-friendly: effectively 0g net carbs and ~0.4 kcal/g. It sweetens like sugar (with a softer sweetness) without raising blood glucose or insulin—great for keto baking, beverages, and frozen desserts.
- Net carbs (100g)0g
- Protein (100g)0g
- Fat (100g)0g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
0g
Total Carbs
0g
Fiber
0g
Protein
0g
Fat
0g
Calories
40 (per 100g)
Source: Nutritional databases and food labels
WHY IT'S KETO-FRIENDLY
- No net carbs: absorbed but minimally metabolized, so it doesn’t spike glucose/insulin
- Sugar-like function and texture: excellent 1:1-ish swap in many recipes
- Very low calorie (~0.4 kcal/g) supports weight management
- No impact on ketosis when used in reasonable amounts
HEALTH BENEFITS
- Does not raise blood glucose or insulin—helps maintain ketosis
- May modestly aid insulin sensitivity and post-meal glucose control
- Low-calorie sugar alternative that can reduce overall sugar intake
- Often well tolerated in small–moderate amounts
PREPARATION SUGGESTIONS
KETO BAKING SUBSTITUTE
Use as a near 1:1 sugar replacement in cakes, cookies, and muffins; it browns and caramelizes similarly.
SWEETEN BEVERAGES
Dissolves in hot or cold drinks—perfect for black-coffee or green-tea.
SAUCES AND SYRUPS
Simmer with water (and a pinch of xanthan gum if desired) for glossy, sugar-free syrups and glazes.
HOMEMADE ICE CREAM
Prevents iciness and keeps keto ice cream scoopable compared with many other sweeteners.
WHERE TO BUY
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RxSugar Delicious Plant-Based Crystal Sugar, Allulose, 16 oz
RxSugar's granulated allulose crystal sugar is a top keto pick because it measures and browns cup-for-cup like table sugar with zero net carbs and zero glycemic impact, and it's independently ranked the #1 keto-friendly allulose by Sure Keto while also being highlighted as a favorite in the Keto-Mojo allulose product lineup.
Nutricost Allulose Sweetener Powder, 1 LB
Nutricost's allulose is the low-cost entry point for keto bakers who want to try allulose without committing to a premium price tag - it's 100% pure crystalline allulose with no fillers, sold in a resealable 1 lb bottle, and is repeatedly cited by sweetener review sites as the budget-friendly 'door-opener' pick for people switching off erythritol or stevia.
Pyure Organic Allulose Sweetener, 9 oz
Pyure's allulose is the certified-organic step up from standard allulose - it's USDA Organic, 100% pure with zero erythritol or fillers, and is independently ranked as a top keto-friendly allulose brand (right behind RxSugar) by Sure Keto's allulose brand rankings, making it the pick for shoppers who specifically want organic certification.