Vanilla extract is keto-friendly in normal recipe amounts. Per 100g it has about ~12.7g net carbs (mostly sugar), but a typical 1 tsp serving is only ~0.5g net carbs. The main keto trap is sweetened vanilla products like coffee syrups—not pure vanilla extract.
Vanilla extract adds big flavor with very few carbs at teaspoon servings.
Avoid vanilla syrups and “vanilla flavoring” products with added sugar.
Use vanilla to make keto desserts taste sweeter, so you can use less sweetener overall.
Per 100g (raw)
Source: USDA FoodData Central
| Serving | Net Carbs | Total Carbs | Calories | Notes |
|---|---|---|---|---|
| 1/4 tsp (≈1g) | ~0.1g | ~0.1g | ~3 | A small amount still boosts aroma and sweetness perception. |
| 1/2 tsp (≈2g) | ~0.3g | ~0.3g | ~6 | Common amount for keto coffee creamers or small-batch desserts. |
| 1 tsp (≈4g) | ~0.5g | ~0.5g | ~12 | Typical serving size—very manageable for most keto plans. |
| 1 Tbsp (≈13g) | ~1.6g | ~1.6g | ~36 | More than most recipes need; track if you’re strict keto. |
| 2 Tbsp (≈25g) | ~3.2g | ~3.2g | ~72 | A lot of vanilla extract—usually only used in very large batches. |
Mix heavy-cream with water (or almond milk) + vanilla-extract + sweetener for a DIY low-carb coffee creamer.
Whip heavy cream with vanilla and keto sweetener for a fast topping that makes berries or cocoa desserts pop.
Combine chia-seeds with unsweetened milk, vanilla, and sweetener; chill until thick.
Stir vanilla and sweetener into plain Greek yogurt; add a few berries and chopped nuts.
Blend a protein-shake (or whey) with ice, a splash of cream, vanilla extract, and cinnamon.
Yes. Vanilla extract is about 12.7g net carbs per 100g, but a typical 1 tsp serving is only ~0.5g net carbs, which most keto plans can accommodate.
Per 100g it’s about 12.7g carbs (mostly sugar). In real use, you’ll usually have a teaspoon or less.
Yes—there are natural sugars in vanilla extract. The key is serving size: a teaspoon is typically well under 1g net carbs.
Often yes, but it depends on the brand. Some imitation vanilla products include added sugar—check the ingredient list and carbs per serving.
Usually no. Most coffee syrups are made with sugar or corn syrup. Look for sugar-free versions and still check total carbs.
Unlikely in normal amounts. The carbs are small per teaspoon, but if you use large amounts daily, they can add up—track if you’re strict keto.