Are Meringues Low Carb? A Comprehensive Guide to This Sweet Treat

November 3, 2025 •

4 min read

Traditional meringues are made with large amounts of sugar, which can contain up to 17g of carbohydrates per serving. This leads many to ask: are meringues low carb? The answer depends entirely on the ingredients used, as versions made with sugar substitutes can be surprisingly keto-friendly.

Quick Summary

A detailed analysis of meringue nutrition, comparing traditional high-sugar versions with low-carb alternatives. This guide highlights how to create a keto-friendly dessert using egg whites and specific sugar substitutes.

Key Points

Traditional Meringues are High Carb: Made primarily with egg whites and sugar, a standard meringue is high in carbohydrates and will not fit a low-carb diet.
Low-Carb Meringues Use Substitutes: Keto-friendly meringues are made by replacing regular sugar with powdered, zero-carb sweeteners like erythritol, monk fruit, or allulose.
Powdered Sweetener is Key: Using powdered sugar substitutes is essential for achieving a smooth, non-gritty texture and proper volume in low-carb meringues.
Bake Low and Slow: Baking at a low temperature for an extended period, followed by a cool-down period in the oven, prevents cracking and ensures a crispy texture.
Check Store-Bought Labels: Most commercial meringues are not low-carb; always check labels or seek out specialty keto brands that use sugar substitutes.
Consider Other Keto Desserts: For variety, other keto-friendly desserts like fat bombs, cheesecakes, and chocolate treats offer satisfying low-carb alternatives.

For many years, the classic, cloud-like meringue has been a favorite low-calorie dessert, celebrated for its airy texture and sweet flavor. However, for those on a low-carb or ketogenic diet, the primary question isn't about calories, but about carbohydrates. Understanding the composition of a traditional meringue versus its low-carb counterpart is essential for anyone monitoring their intake.

The High-Carb Nature of Traditional Meringues

At its core, a traditional meringue is a simple dessert made from whipped egg whites and granulated sugar. The sugar is the key ingredient that provides the iconic crisp structure and sweet taste. It is also the reason why traditional meringues are far from low-carb. The high sugar content means a single standard meringue can contain a significant number of digestible carbohydrates, making it unsuitable for a strict keto diet. These cookies will cause a blood sugar spike, potentially kicking a person out of ketosis.

The Nutritional Breakdown

Nutritional information from sources like Nutrition Value shows that a typical meringue (approx. 22g) can contain around 16.5g of carbohydrates, with almost all of that coming directly from sugar. While egg whites themselves are essentially carb-free, the volume of added sugar is the deciding factor in its nutritional profile.

Creating Truly Low-Carb Meringues

The good news is that with a few simple substitutions, meringues can be made into a delicious, guilt-free, low-carb treat. The primary change involves replacing regular sugar with a keto-friendly sweetener. This keeps the core egg white and air structure intact while eliminating the carbohydrate load. A low-carb meringue can be made with as few as three ingredients: egg whites, a powdered sweetener, and cream of tartar.

The Best Sugar Substitutes for Low-Carb Meringues

Choosing the right sweetener is crucial for achieving the proper texture and taste. Liquid sweeteners are generally not recommended, as they can cause the meringue to deflate. Powdered, bulk sweeteners that mimic the properties of powdered sugar are the best choice. Some popular options include:

Powdered Erythritol: A sugar alcohol that is about 70% as sweet as sugar and has zero net carbs. It can have a mild cooling effect, which can be masked by other flavors.
Monk Fruit & Erythritol Blends: These offer a clean taste profile with no aftertaste and are a popular cup-for-cup replacement for sugar.
Allulose: This rare sugar bakes and browns like real sugar but is not metabolized by the body. It provides a clean, sugar-like sweetness and is excellent for achieving a perfect texture.
Stevia & Erythritol Blends: Often combined with erythritol to provide bulk and remove the slight bitterness stevia can have on its own.

Traditional vs. Low-Carb Meringue: A Comparison


Feature	Traditional Meringue	Low-Carb Meringue
Key Sweetener	Granulated Sugar	Powdered Erythritol, Monk Fruit, or Allulose
Net Carbs	High (e.g., 16-17g per 22g serving)	Very Low (e.g., <1g per serving)
Texture	Crispy exterior, slightly chewy interior	Crispy, melt-in-your-mouth texture
Primary Goal	Sweetness and volume	Low carbs and satisfying sweetness
Blood Sugar Impact	Significant spike	Minimal to none

Tips for Perfect Low-Carb Meringues

Use Powdered Sweetener: To avoid a grainy texture, use a powdered version of your chosen sweetener. Some blends like erythritol with monk fruit are sold specifically for this purpose.
Room Temperature Egg Whites: Using egg whites at room temperature helps them whip up faster and achieve stiffer peaks, which is critical for the meringue's structure.
Low and Slow Baking: Bake at a very low temperature (e.g., 200°F / 90°C) for a long time to dry the meringues out rather than cook them. This prevents browning and creates a perfectly crispy texture.
Cool in the Oven: Once baked, turn off the oven but leave the meringues inside with the door slightly ajar. This prevents thermal shock and cracking, ensuring they cool and set properly.
Add Stabilizers: Ingredients like cream of tartar or a bit of lemon juice act as a stabilizer to help the egg whites hold their peak, especially in the absence of sugar.

Navigating Store-Bought Options and Alternatives

While making your own low-carb meringues is straightforward, some specialty brands offer pre-made, keto-friendly versions. Be sure to read the labels carefully, as many store-bought varieties are still made with traditional sugar. For those who prefer other sweet treats, there are plenty of low-carb alternatives, such as keto cheesecakes, fat bombs made with coconut oil, or treats sweetened with monk fruit and stevia.

Conclusion

So, are meringues low carb? The definitive answer is: not in their traditional form. The heavy use of sugar makes a standard meringue high in carbs and unsuitable for ketogenic or strict low-carb diets. However, with the simple swap to a quality powdered sugar substitute, such as erythritol or allulose, meringues can be transformed into a delicious and virtually carb-free dessert. With the right ingredients and baking technique, you can enjoy these light, airy treats without compromising your nutritional goals.

For more information on the various sugar substitutes available for low-carb baking, explore guides from trusted sources like Healthline.

Frequently Asked Questions

Most commercial, store-bought meringues are not low-carb, as they are sweetened with traditional sugar. However, a few specialty brands do produce keto-friendly meringues using sugar substitutes like allulose.

For low-carb meringues, powdered versions of sweeteners like erythritol, monk fruit (especially in an erythritol blend), and allulose are recommended. These dissolve well and provide the necessary bulk for the meringue's structure.

Chewy low-carb meringues are often the result of either under-baking or high humidity. To fix this, you can try baking them longer at a low temperature or letting them cool completely in the oven with the door closed.

Liquid sweeteners are generally not recommended for meringues. The extra moisture and lack of bulk can cause the egg whites to deflate, resulting in a dense, chewy cookie instead of a light, airy one.

The net carbs in a low-carb meringue made with sugar substitutes like erythritol or allulose are typically very low, often less than 1g per serving. The fiber and sugar alcohols in these sweeteners are not fully digested, so they don't contribute significantly to the net carb count.

To prevent browning, bake meringues at a very low temperature, around 200°F (90°C), for a longer duration. Some bakers also place a sheet pan on the rack above to shield them from direct heat.

Good low-carb dessert alternatives include keto cheesecakes, chocolate chip cookies made with almond flour, fat bombs, or simple berry and cream dishes.

Yes, cream of tartar is recommended, especially in low-carb meringues. It's an acidic stabilizer that helps the egg whites whip faster and hold stiff peaks, which is essential for the meringue's light structure.