Stevia is excellent for keto: virtually 0g net carbs per typical serving (0.5g packet = ~0.025g net carbs). This natural, zero-calorie sweetener extracted from Stevia rebaudiana is 200-300x sweeter than sugar, making it perfect for maintaining ketosis while satisfying sweet cravings.
Pure stevia extract contains effectively zero net carbs per serving—a single packet (0.5g) delivers only ~0.025g net carbs, negligible for any keto plan.
Natural plant-based sweetener that's 200-300x sweeter than sugar, so tiny amounts go a long way without impacting blood glucose or insulin.
Choose pure stevia or stevia with erythritol blends; avoid products with maltodextrin or dextrose fillers that add hidden carbs.
Per 100g (raw)
Source: Nutritional databases and food labels
| Serving | Net Carbs | Total Carbs | Calories | Notes |
|---|---|---|---|---|
| 1 packet (0.5g) | ~0.025g | ~0.025g | 0 | Typical single-serve packet equivalent to 2 teaspoons of sugar in sweetness. |
| 2 packets (1g) | ~0.05g | ~0.05g | 0 | Common amount for sweeter beverages or recipes, equivalent to 4 teaspoons of sugar. |
| 1 teaspoon pure powder (1g) | ~0.05g | ~0.05g | 0 | Concentrated powder form—start with less and adjust to taste. |
| 5 drops liquid extract | ~0g | ~0g | 0 | Liquid form is highly concentrated; add drop by drop to beverages. |
Add 1-2 drops of liquid stevia or a small pinch of powder to your morning coffee or iced tea for zero-carb sweetness.
Mix fresh lemon juice with water and stevia to taste, creating a refreshing sugar-free summer drink with virtually no carbs.
Combine stevia with allulose or erythritol (3:1 ratio bulk sweetener to stevia) for a sugar replacement that provides structure in baked goods.
Whip heavy cream with a few drops of vanilla stevia for a perfect zero-carb topping for keto desserts.
Use stevia to balance acidic marinades or BBQ sauces without adding the carbs of honey or brown sugar.
Sweeten keto protein shakes with stevia instead of fruit or artificial sweeteners for clean, carb-free flavor.
Add stevia to chocolate or peanut butter fat bombs for a sweet treat that won't kick you out of ketosis.
Create pancake syrup by simmering water, butter, stevia, and vanilla extract with a touch of xanthan gum for thickness.
Yes, absolutely. Stevia contains effectively zero net carbs per typical serving (a 0.5g packet has only ~0.025g net carbs), zero calories, and does not impact blood glucose or insulin levels. It's one of the most popular natural sweeteners for keto dieters.
There's no strict limit since stevia has negligible carbs, but most people use 1-3 packets (or equivalent) per day. Remember it's 200-300x sweeter than sugar, so you need very little. Start with small amounts to avoid over-sweetening and potential aftertaste.
Some people detect a slightly bitter or licorice-like aftertaste, especially with lower-quality stevia or when using too much. Higher-quality stevia with high rebaudioside A (Reb-A) content tends to have a cleaner taste. Blending stevia with erythritol or allulose can also minimize any aftertaste.
Liquid stevia is more concentrated and contains no fillers, making it ideal for beverages. Powdered stevia often includes bulking agents (check for maltodextrin or dextrose) and works better for baking when blended with other sweeteners. Liquid gives you more control for precise sweetening.
Yes, but pure stevia alone doesn't provide bulk or browning like sugar. For best results, blend stevia with erythritol or allulose (typically 1 part stevia to 3 parts bulk sweetener) to achieve proper texture, moisture, and structure in keto baked goods.
Stevia is a natural plant extract, while artificial sweeteners like aspartame or sucralose are chemically synthesized. Both have zero/negligible carbs and calories, but many keto dieters prefer stevia for its natural origin. Individual taste preferences and tolerances vary—try different options to find what works for you.
Yes, on keto you should avoid stevia products bulked with maltodextrin or dextrose, as these are high-glycemic fillers that can spike blood sugar and add hidden carbs. Look for pure stevia extract or stevia blended with erythritol, which is keto-friendly.