Is Guar Gum Keto?

Baking & Thickeners
guar gum powder in a small bowl with spoon sticker illustration
KETO VERDICTYES

Guar gum is keto-friendly. It’s a fiber-rich thickener used in very small amounts, so typical servings are effectively ~0g net carbs. It’s especially popular for cold recipes (smoothies, keto ice cream), but like other gums, too much can cause GI discomfort.

Guar gum thickens cold liquids well, making it popular for smoothies and keto ice cream.

Used in tiny amounts, it’s usually ~0g net carbs per serving.

Start small—too much gum can cause bloating and unpleasant texture.

  • Net Carbs (1/4 tsp / ~1g)~0g
  • Net Carbs (1 tsp / ~3g)~0g
  • Net Carbs (100g)0g
  • Keto VerdictYES - keto-friendly thickener

NUTRITION FACTS

Per 100g (raw)

Net Carbs
0g
Total Carbs
77.3g
Fiber
77.3g
Protein
4.6g
Fat
0.5g
Calories
332

Source: USDA FoodData Central

CARB COUNTS BY SERVING SIZE

ServingNet CarbsTotal CarbsCaloriesNotes
1/4 tsp (≈1g)~0g~0.8g~3Often enough to thicken a smoothie or stabilize a cold sauce.
1/2 tsp (≈2g)~0g~1.5g~7Good starting point; increases thickness quickly.
1 tsp (≈3g)~0g~2.3g~10For thicker cold recipes; may be too much for sensitive stomachs.
1 Tbsp (≈9g)~0g~7.0g~30Very large amount—more likely to cause GI and texture issues.

WHY IT'S KETO-FRIENDLY

  • Net carbs are effectively zero because the carbs are fiber
  • Thickens without cornstarch or flour—useful for low-carb cooking
  • Works especially well in cold recipes where you want creamy texture
  • Used in tiny amounts, so it’s easy to fit into keto macros
  • Can improve texture in keto ice cream and shakes

HEALTH BENEFITS

  • Adds soluble fiber (though typical servings are small)
  • Can make drinks and desserts more filling by increasing thickness
  • Helps replace starch thickeners, which may help keep blood sugar steadier
  • Useful for gluten-free and low-carb cooking when texture is challenging

HOW TO USE IT ON KETO

  • Use a tiny amount—start with 1/8 tsp and increase if needed.
  • Blend it in to avoid clumps; guar gum can clump when added all at once.
  • Great for cold recipes: smoothies, keto ice cream, and chilled sauces.
  • For hot sauces and gravies, some people prefer xanthan-gum—test both.
  • If you get GI symptoms, reduce the dose or switch to gelatin/psyllium-husk.

PREPARATION SUGGESTIONS

THICKER SMOOTHIE

Add a pinch of guar gum while blending a smoothie for a thicker, milkshake-like texture.

KETO ICE CREAM

Use a very small amount in homemade ice cream bases to reduce iciness and improve scoopability.

COLD KETO SAUCE

Whisk into yogurt-based sauces or dips for a thicker consistency without added starch.

PROTEIN SHAKE UPGRADE

Blend a protein-shake with ice and a pinch of guar gum for a creamier texture.

CHILLED CHOCOLATE PUDDING

Combine cocoa, sweetener, milk/cream, and a tiny amount of guar gum; chill until thick.

GUAR GUM ON KETO: FAQ

Is guar gum keto-friendly?

Yes. In typical servings, guar gum is effectively ~0g net carbs because it’s mostly fiber and used in tiny amounts.

Guar gum vs xanthan gum: which is better?

Both are keto-friendly thickeners. Many people prefer guar gum for cold recipes (smoothies/ice cream) and xanthan-gum for sauces and dressings, but it depends on the recipe.

Does guar gum have carbs?

It has total carbs, but they’re largely fiber, so net carbs are close to zero in real serving sizes.

How much guar gum should I use?

Start with 1/8 tsp, blend, and add more only if needed. A little goes a long way.

What can I use instead of guar gum on keto?

Depending on the recipe: xanthan-gum, gelatin, psyllium-husk, or chia seeds. Avoid cornstarch if you’re strict keto.

Can guar gum kick you out of ketosis?

Unlikely. Net carbs are typically near zero at realistic servings, but track if you use large amounts.

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