Can you eat licorice on a keto diet?

December 29, 2025 •

4 min read

With 13 grams of carbohydrates in a single serving, traditional licorice candy is packed with sugar and highly discouraged on a ketogenic diet. But the answer to "can you eat licorice on a keto diet" depends entirely on the type and your approach, as some sugar-free alternatives and licorice root preparations can fit into a low-carb lifestyle.

Quick Summary

This article explores the nutritional content of traditional licorice candy and compares it with keto-friendly alternatives. It clarifies the difference between sugar-filled licorice and herbal licorice root, outlining safe consumption methods. The guide also details specific low-carb ingredients like allulose, erythritol, and gelatin used in homemade keto licorice recipes.

Key Points

Traditional Licorice is NOT Keto: Store-bought licorice candy is loaded with sugar and carbs, making it unsuitable for a ketogenic diet.
Licorice Root is an Alternative: Pure licorice root or anise extract can provide the classic flavor in a low-carb, keto-friendly way, often used in teas or homemade treats.
Consume Licorice Root with Caution: Licorice root contains glycyrrhizin and can cause health issues like high blood pressure if overconsumed for extended periods.
Homemade is the Safest Bet: Creating your own licorice-flavored gummies with keto-friendly sweeteners like erythritol and allulose is the most reliable way to enjoy the taste.
Read Labels Carefully: Always check the ingredients on "sugar-free" products, as some contain sugar alcohols like maltitol that can raise blood sugar.
Focus on Alternatives: Anise-flavored teas, homemade keto gummies, and other low-carb candies are excellent substitutions for curbing cravings.

The High-Carb Reality of Traditional Licorice Candy

Traditional licorice, whether red or black, is fundamentally a high-sugar candy. Brands like Red Vines, Twizzlers, or Panda licorice contain a significant amount of sugar and simple carbohydrates, which can quickly disrupt ketosis. A single serving, which might be just a few sticks, often contains well over 50 grams of carbohydrates and a high glycemic index (GI). Consuming this type of licorice would likely cause a spike in blood sugar, halting your body's fat-burning state and pushing you out of ketosis.

The Nutritional Breakdown of Typical Licorice Candy

To understand why traditional licorice is a no-go on keto, consider its nutritional profile. A standard 100-gram serving can contain:

Total Carbohydrates: Approximately 76-79g, depending on the brand.
Sugars: A large portion of the total carbohydrates, often between 49g and 62g.
Glycemic Index: A high GI of around 78, meaning it can cause a rapid increase in blood sugar.

These numbers far exceed the typical daily carb allowance for most ketogenic dieters, which is generally under 50g of total carbs. Therefore, traditional licorice candy is off-limits for anyone strictly following a keto regimen.

Understanding the Role of Licorice Root

While licorice candy is not keto-friendly, licorice root itself is a different story. Licorice root has a natural sweetness from a compound called glycyrrhizin, which is not sugar. This sweet flavor can be harnessed in keto-friendly ways, most commonly through teas or extracts. Using pure licorice root or a high-quality anise extract for flavor, without the added sugar, is a strategy many keto dieters use to create treats or flavor their beverages.

Precautions When Consuming Licorice Root

It is crucial to note that consuming licorice root, even in its natural form, requires caution. The glycyrrhizin in licorice can have serious side effects when consumed in large amounts over a prolonged period. Some potential risks include high blood pressure and an irregular heart rhythm. For this reason, licorice root is not recommended for daily, long-term use and should be consumed in moderation, especially by those with pre-existing health conditions.

Homemade Keto Licorice Alternatives

For those who love the taste of licorice and want to stay in ketosis, homemade recipes are the most reliable option. These recipes use keto-friendly sweeteners and a licorice flavoring, such as anise extract, to replicate the flavor without the carbs. Ingredients commonly used in these recipes include:

Keto Sweeteners: Granulated erythritol, allulose, or monk fruit are popular choices because they have a minimal impact on blood sugar.
Gelatin: Unflavored gelatin or beef collagen is used to create the chewy texture of licorice candy.
Flavoring: High-quality licorice flavor oil or pure anise extract provides the distinct taste.
Coloring: Food coloring is sometimes added for a more authentic appearance, particularly for black licorice.

Making Sugar-Free Licorice Gummies

One popular approach is making sugar-free licorice gummies, which can be found in many keto recipe blogs. The process involves combining ingredients like unflavored gelatin, a keto-friendly sweetener like allulose, and anise extract with water. This mixture is then heated, poured into molds, and chilled until set. This method allows for a delicious licorice-flavored treat with a fraction of the carbs found in conventional candy.

Comparison of Licorice Types on Keto

| Feature | Traditional Licorice Candy | Licorice Root Tea/Extract | Homemade Keto Licorice | |---|---|---|---| | Carbohydrate Count | Very High (50+g per serving) | Very Low to Zero (extracts) | Very Low (Net carbs <5g) | | Sweetener | High Fructose Corn Syrup, Sugar | Glycyrrhizin (natural) | Erythritol, Allulose, Monk Fruit | | Glycemic Impact | High, causes blood sugar spikes | Low to None (herbal) | Low, minimal effect | | Texture | Chewy, pliable candy | Liquid (tea) or oil (extract) | Gummy-like, firm | | Safety/Moderation | Not safe for keto | Requires caution with long-term, high doses due to glycyrrhizin content | Generally safe when using approved ingredients |

The Importance of Checking Labels

When purchasing any "sugar-free" or "keto-friendly" licorice products, it is essential to read the nutrition label and ingredient list carefully. Some commercial sugar-free products use sugar alcohols that can still impact blood sugar or cause digestive issues for some individuals. For example, maltitol has a higher glycemic impact than other sugar alcohols like erythritol and should be consumed with caution on keto. Always opt for products that rely on proven keto sweeteners and check for hidden carbs or starches that might be used as fillers.

Conclusion

In summary, traditional, store-bought licorice candy is not compatible with a ketogenic diet due to its high sugar and carbohydrate content. However, this does not mean you have to completely abandon the flavor. Keto-friendly solutions exist, such as using licorice root extract or anise oil to flavor homemade gelatin-based gummies. While licorice root offers a natural, low-carb flavor, it should be used in moderation due to the potential health risks associated with excessive consumption of glycyrrhizin. By being mindful of ingredients and opting for homemade or carefully-vetted sugar-free alternatives, you can enjoy the distinctive taste of licorice while staying in ketosis. For more details on making your own keto-friendly treats, explore some of the recipes mentioned in the search results.

What to Eat Instead of Licorice on a Keto Diet

If you find yourself craving the flavor of licorice, but can't eat the real thing, there are a few alternatives. Some sugar-free licorice-flavored candies exist, but be sure to check the ingredients for any added sugar or non-keto-friendly ingredients. Anise extract can be used in your own homemade low-carb candies or baked goods. Additionally, some teas contain licorice root for a naturally sweet flavor.

Frequently Asked Questions

Traditional licorice candy is not allowed on a keto diet because it is extremely high in sugar and carbohydrates, which can quickly exceed your daily carb limit and knock your body out of ketosis.

Yes, you can use pure licorice root or anise extract to get the licorice flavor. The key is to avoid the high sugar content of candy and use a keto-approved method like brewing it in tea or adding extract to a homemade recipe.

Licorice candy is a processed confection primarily made of sugar and flour, while licorice root is a natural herb. The root itself can be used for flavoring without the added sugar and carbs found in commercial candy.

No, not all sugar-free licorice candies are keto-friendly. You must check the ingredients list for non-keto sweeteners like maltitol, which can have a higher glycemic impact than other sugar alcohols and cause digestive issues.

For homemade keto licorice, safe sweeteners include erythritol, allulose, and monk fruit extract. These options have minimal impact on blood sugar and are widely used in low-carb baking and treat-making.

To make homemade keto licorice, you can use a recipe that combines unflavored gelatin, a keto-friendly sweetener, and a flavoring like anise or licorice extract. The mixture is heated and then poured into molds to set.

No, licorice root should be consumed in moderation and not on a daily, long-term basis. Excessive intake of glycyrrhizin, a compound in the root, can lead to serious side effects like high blood pressure.