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.
YOUR PORTION
Scale the published reference values to your portion.
Per 100 g (as listed by source). USDA FoodData Central.
total carbohydrate - fiber. Each published value is multiplied by your portion divided by the reference amount. No extra fiber, sugar alcohol or allulose deductions are applied here.
Grams and milliliters are not interchangeable. Household measures require a food-specific conversion; check your scale or product label.
0gnet carbs in your portion
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.
Per 100 g (as listed by source)
Source: USDA FoodData Central reference record
Source fit: generic reference; variety, brand, or preparation may differ
Net-carb calculation: total carbohydrate - fiber
This USDA record is used as a generic nutrition reference; variety, brand, or preparation may differ.
Nutrition record reviewed 2026-07-09. Maintained by KetoLens Team.
| Serving | Net Carbs | Total Carbs | Calories | Notes |
|---|---|---|---|---|
| 1/4 tsp (≈1g) | ~0g | ~0.8g | ~3 | Often enough to thicken a smoothie or stabilize a cold sauce. |
| 1/2 tsp (≈2g) | ~0g | ~1.5g | ~7 | Good starting point; increases thickness quickly. |
| 1 tsp (≈3g) | ~0g | ~2.3g | ~10 | For thicker cold recipes; may be too much for sensitive stomachs. |
| 1 Tbsp (≈9g) | ~0g | ~7.0g | ~30 | Very large amount—more likely to cause GI and texture issues. |
Add a pinch of guar gum while blending a smoothie for a thicker, milkshake-like texture.
Use a very small amount in homemade ice cream bases to reduce iciness and improve scoopability.
Whisk into yogurt-based sauces or dips for a thicker consistency without added starch.
Blend a Protein Shake with ice and a pinch of guar gum for a creamier texture.
Combine cocoa, sweetener, milk/cream, and a tiny amount of guar gum; chill until thick.
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Yes. In typical servings, guar gum is effectively ~0g net carbs because it’s mostly fiber and used in tiny amounts.
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.
It has total carbs, but they’re largely fiber, so net carbs are close to zero in real serving sizes.
Start with 1/8 tsp, blend, and add more only if needed. A little goes a long way.
Depending on the recipe: Xanthan Gum, Gelatin (Unflavored), Psyllium Husk, or chia seeds. Avoid cornstarch if you’re strict keto.
Unlikely. Net carbs are typically near zero at realistic servings, but track if you use large amounts.
