KETO VERDICTYES
Xanthan gum is keto-friendly. It’s mostly fiber and used in tiny amounts for thickening, so typical servings (1/4–1 tsp) are effectively ~0g net carbs. The key is using a little—too much can cause GI discomfort and a slimy texture.
Is Xanthan Gum Keto?
Baking & Thickeners
Xanthan gum thickens with tiny amounts, so it’s usually near-zero net carbs per serving.
Best for sauces, dressings, and smoothies where you want thickness without flour or cornstarch.
Start with a pinch and blend/whisk well—xanthan clumps easily if you dump it in.
- 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
77.8g
Fiber
77.8g
Protein
0g
Fat
0g
Calories
333
Source: USDA FoodData Central
CARB COUNTS BY SERVING SIZE
| Serving | Net Carbs | Total Carbs | Calories | Notes |
|---|---|---|---|---|
| 1/4 tsp (≈1g) | ~0g | ~0.8g | ~3 | Often enough to stabilize a dressing or lightly thicken a drink. |
| 1/2 tsp (≈2g) | ~0g | ~1.6g | ~7 | A common “start here” amount—thickens quickly, especially when blended. |
| 1 tsp (≈3g) | ~0g | ~2.3g | ~10 | Use for thicker sauces or to add body to shakes; avoid overdoing it. |
| 1 Tbsp (≈9g) | ~0g | ~7.0g | ~30 | Very large amount—likely to cause texture and GI issues for many people. |
WHY IT'S KETO-FRIENDLY
- Net carbs are effectively zero because most of the carbs are fiber
- Works as a thickener/emulsifier without needing flour or starch
- Used in tiny amounts (fractions of a teaspoon in many recipes)
- Helps keto sauces and dressings stay creamy and stable
- Can improve texture in keto baking, especially gluten-free recipes
HEALTH BENEFITS
- Adds soluble fiber (though real serving sizes are small)
- Can help with satiety when used to increase thickness/volume of drinks
- May help stabilize blood sugar by replacing starch thickeners in recipes
- Useful for people avoiding gluten who still want good texture in baked goods
HOW TO USE IT ON KETO
- Start tiny: begin with 1/8 tsp, then increase if needed.
- Sprinkle gradually while whisking or blend with a blender to prevent clumps.
- Use in salad dressings, keto gravies, and sauces instead of cornstarch.
- For smoothies, add xanthan while blending for a thicker, milkshake-like texture.
- If you get bloating, switch to guar-gum or use less.
PREPARATION SUGGESTIONS
KETO SALAD DRESSING
Blend olive oil, vinegar, mustard, and spices with a pinch of xanthan gum for a thicker, restaurant-style dressing.
LOW-CARB GRAVY
Thicken pan drippings and broth with a tiny pinch of xanthan instead of flour.
THICKER SMOOTHIE
Add a pinch of xanthan while blending a protein-shake or smoothie to get a milkshake texture.
KETO ICE CREAM BASE
Use a very small amount to reduce ice crystals and improve scoopable texture.
GLUTEN-FREE KETO BAKING
Add a pinch to almond/coconut flour batters to improve structure and reduce crumbliness.
XANTHAN GUM ON KETO: FAQ
Is xanthan gum keto-friendly?
Yes. It’s typically ~0g net carbs per serving because it’s mostly fiber and used in very small amounts.
Does xanthan gum have carbs?
It has total carbs, but most are fiber, so net carbs are essentially zero in typical servings.
How much xanthan gum can I have on keto?
Most recipes use 1/8–1 tsp. Start low and increase gradually to avoid GI issues and texture problems.
Xanthan gum vs guar gum: which is better for keto?
Both are keto-friendly thickeners. Many people like guar-gum for cold applications (ice cream, smoothies) and xanthan for sauces/dressings, but it’s recipe-dependent.
What can I use instead of xanthan gum on keto?
Depending on the recipe, you can use guar-gum, gelatin, psyllium-husk, or chia seeds. Avoid cornstarch for keto.
Can xanthan gum kick you out of ketosis?
Unlikely. Net carbs are typically near zero at real serving sizes, but always track if you’re very strict.