Can I put honey in my coffee on keto? No, and here's why

November 11, 2025 •

3 min read

According to nutrition data, a single tablespoon of honey contains roughly 17 grams of net carbohydrates, representing a significant portion of a typical keto dieter's daily carb limit. This crucial fact helps answer the pressing question: can I put honey in my coffee on keto?

Quick Summary

Honey's high sugar and carbohydrate content makes it incompatible with the ketogenic diet, as it will disrupt ketosis. Learn about why honey is forbidden and find the best zero-carb sweeteners to use instead for a keto-friendly coffee.

Key Points

Honey is not keto-friendly: Due to its high sugar and carbohydrate content, consuming honey will disrupt ketosis.
Honey is a natural sugar: Although unrefined, honey's sugar content still provides a glucose spike that stops fat-burning on keto.
Insulin spike halts ketosis: The body's release of insulin in response to honey's sugar content signals a switch from fat-burning to glucose-burning.
Use zero-carb sweeteners: Opt for alternatives like stevia, monk fruit, or erythritol to sweeten your coffee without compromising ketosis.
Enhance coffee with healthy fats: For a creamy texture and energy boost, try adding MCT oil, butter, or heavy cream to your coffee.

Why Honey Is Not Keto-Friendly

The ketogenic diet is designed to force your body into a metabolic state called ketosis, where it burns fat for fuel instead of carbohydrates. The cornerstone of achieving and maintaining this state is a very low carbohydrate intake, typically between 20 and 50 grams per day. When you consume a high-sugar item like honey, it provides a surge of glucose that immediately knocks your body out of ketosis.

The Nutritional Breakdown of Honey

Although honey is often touted as a "natural" and healthier alternative to refined white sugar, it is still primarily composed of glucose and fructose. For someone following a ketogenic diet, the source of the sugar is irrelevant; the carbohydrate count is what matters. A single tablespoon of honey packs approximately 17 grams of net carbs, which can instantly push you over your daily limit and cause your body to switch back to burning sugar for energy.

The Role of Insulin and Ketosis

When you consume sugar, your body releases the hormone insulin to manage the blood sugar spike. Insulin signals your body to use glucose for energy and store excess glucose as glycogen, effectively halting the fat-burning process of ketosis. For keto dieters, keeping insulin levels low and stable is key to staying in a fat-burning state. A dose of honey in your coffee will trigger an insulin response and prevent you from reaping the benefits of ketosis.

Keto-Friendly Alternatives for Your Coffee

Fortunately, giving up honey doesn't mean you have to drink bitter, black coffee. There are several excellent zero-carb and low-carb sweeteners available that won't disrupt ketosis and can perfectly sweeten your brew.

Zero-Carb Natural Sweeteners

Stevia: Derived from the leaves of the Stevia rebaudiana plant, this natural sweetener has virtually no carbs and no calories. It's available in liquid drops and powdered form.
Monk Fruit: Another plant-based, zero-carb sweetener. It is naturally much sweeter than sugar and comes in liquid and powder forms. Be sure to check labels, as some monk fruit products are blended with other sweeteners.
Erythritol: This is a sugar alcohol that tastes and functions much like sugar but is very low in calories and net carbs. It can have a cooling sensation in the mouth, but many find it a great sugar substitute.

Low-Carb Options to Consider

Allulose: A "rare sugar" that has about 70% of the sweetness of table sugar but only 0.4 net carbs per teaspoon. It is considered keto-friendly and doesn't have the cooling effect of some sugar alcohols.
Xylitol: Also a sugar alcohol, xylitol has a similar sweetness to sugar. However, it contains more net carbs than erythritol and can cause digestive issues in some people, so it should be consumed in moderation.

Comparison of Sweeteners


Sweetener	Net Carbs per Tbsp	Taste Profile	Best Use	Impact on Ketosis
Honey	~17g	Sweet, floral	Not keto	Will break ketosis
Stevia	0g	Very sweet, can have a slight aftertaste	Coffee, tea	No impact
Monk Fruit	0g	Very sweet, smooth	Coffee, tea	No impact
Erythritol	<1g	Sugar-like, cooling effect	Coffee, baking	No impact
Allulose	~1g	Milder sweetness, sugar-like texture	Baking, coffee	Minimal impact

Bulletproof Coffee for Energy

For those seeking a rich, creamy, and satisfying keto coffee, you can also add healthy fats. This popular preparation, often called "bulletproof coffee," can provide sustained energy and support ketosis.

Common Fat Additives:

MCT Oil: A medium-chain triglyceride oil that is quickly absorbed and converted into ketones, providing an energy boost.
Ghee or Butter: Adds a rich flavor and healthy fats to your coffee.
Heavy Cream: A splash of heavy cream adds flavor and creaminess without the high carbs found in milk or flavored syrups.

Conclusion: The Bottom Line for Your Keto Coffee

Ultimately, the science is clear: honey is a high-carb, high-sugar product that is not compatible with the ketogenic diet. Adding it to your coffee, no matter how small the amount, will likely interfere with your metabolic state and halt ketosis. To stay on track with your goals, it is best to avoid honey entirely. Instead, experiment with zero-carb alternatives like stevia and monk fruit, or embrace a fatty, energy-boosting bulletproof style coffee. Your body will thank you, and your ketosis will remain intact. For more on how sugar impacts ketosis, you can read more at Ketogenic.com.

Frequently Asked Questions

Even a small amount of honey, like a single teaspoon, contains enough carbohydrates to potentially exceed a keto dieter's daily limit and kick them out of ketosis. A tablespoon contains about 17g of net carbs, making it a definite disruption.

From a carbohydrate perspective, both raw and processed honey are essentially the same. Both are high in sugar and have the same impact on blood glucose and ketosis.

For a similar sweet flavor, you can use monk fruit or allulose. Monk fruit is a zero-carb option, while allulose has a low net carb count. You can also look for keto-friendly honey substitutes designed specifically for the diet.

It's highly unlikely. The goal of ketosis is consistent carb restriction. Introducing a significant amount of sugar from honey will disrupt the metabolic state. For most, it's best to avoid it entirely.

Instead of honey, you can use heavy cream, ghee, butter, or MCT oil to make your coffee rich and creamy. These healthy fats are keto-friendly and provide sustained energy.

No, you don't have to drink black coffee. You can use zero-carb sweeteners like stevia or monk fruit, or add full-fat dairy like heavy cream, to make your coffee more enjoyable while staying keto.

Most sugar-free syrups are sweetened with keto-friendly sweeteners like monk fruit or stevia and can be a good option. However, it's crucial to check the nutrition label for hidden carbs or artificial sweeteners that can cause issues.