Do you count carbs in allulose?

January 6, 2026 •

4 min read

While allulose is technically a carbohydrate, most of it is not metabolized by the body and has a minimal impact on blood sugar, which is why the answer to "Do you count carbs in allulose?" is more complex than a simple yes or no. The Food and Drug Administration (FDA) has even recognized this unique property, allowing it to be excluded from the "Total Sugars" and "Added Sugars" declarations on nutrition labels.

Quick Summary

This guide explains why you don't count allulose carbs toward your net carb intake for keto or low-carb diets. It details how the body processes this rare sugar, differentiating between total and net carbs, and provides guidance for those with diabetes or watching their glycemic response.

Key Points

Not Metabolized: Your body does not metabolize allulose for energy, meaning it provides minimal calories and does not spike blood sugar levels.
Zero Net Carbs: For low-carb and ketogenic diets, allulose is considered a zero net carb sweetener and can be subtracted from the total carbohydrate count.
FDA Labeling Rules: While it must be included in the 'Total Carbohydrate' count on a nutrition label, the FDA permits allulose to be excluded from the 'Total Sugars' line.
Keto-Friendly: Allulose is a safe and keto-friendly sugar substitute because it does not affect blood glucose or insulin levels and won't disrupt ketosis.
Minimal Glycemic Impact: For individuals managing diabetes, allulose is a suitable sweetener as it doesn't impact blood sugar, though consultation with a doctor is advised.
Fewer Digestive Issues: Allulose is often better tolerated by the digestive system than many sugar alcohols, though excessive amounts can still cause GI upset.

Understanding Allulose and Carbohydrates

Allulose is a rare sugar, a monosaccharide found in small amounts in figs, raisins, and maple syrup, but it's typically produced commercially from corn or fructose. While chemically similar to other sugars like fructose and glucose, its molecular structure is slightly different, which fundamentally changes how our bodies process it.

Unlike traditional sugar, allulose is not metabolized for energy. Around 70-80% of consumed allulose is absorbed in the small intestine but is rapidly excreted unchanged in urine. The remainder passes to the large intestine and is also excreted. This unique metabolic pathway means that allulose provides only about 0.4 calories per gram—a fraction of the 4 calories per gram found in standard table sugar.

The FDA's Stance on Allulose Labeling

For years, allulose's classification as a carbohydrate created confusion for consumers, particularly those following low-carb or ketogenic diets. In 2019, the FDA issued guidance clarifying that allulose does not need to be listed in the "Total Sugars" or "Added Sugars" sections of U.S. nutrition labels due to its minimal impact on blood glucose and insulin levels. However, it is still required to be included in the "Total Carbohydrate" count, making the distinction between total and net carbs crucial for anyone managing their intake based on glycemic response.

Total Carbs vs. Net Carbs: The Critical Difference

For many following a keto or low-carb diet, understanding the difference between total and net carbs is fundamental. Total carbohydrates include all carbohydrates in a food. Net carbs represent the portion of carbohydrates that your body can actually absorb and use for energy, thus impacting blood glucose levels.

Net carbs are calculated by taking the total carbohydrates and subtracting fiber and certain sugar alcohols. Because allulose is not metabolized by the body in the same way as traditional sugars, it functions similarly to a sugar alcohol in this calculation. This is why it is subtracted to determine the effective carbohydrate count for your meal.

How to Calculate Net Carbs with Allulose

Calculating net carbs is a straightforward process once you know the numbers on the nutrition label. Here's a quick formula:

Total Carbs
- Fiber
- Allulose
= Net Carbs

How to Count Carbs in Allulose on a Diet

If you are on a keto or low-carb diet, you do not need to count the carbohydrates from allulose towards your daily carbohydrate limit. The focus of these diets is to control the body's glycemic response, and since allulose doesn't cause a spike in blood sugar, it won't kick you out of ketosis. This makes it an excellent tool for enjoying baked goods and sweetened beverages while staying on track with your dietary goals.

For those with diabetes, allulose is also considered a good option because of its minimal effect on blood sugar. However, individuals should consult with a healthcare provider or registered dietitian to understand how allulose fits into their specific dietary plan. While the scientific consensus is that allulose does not raise blood glucose, some people may still have individual sensitivities to certain sweeteners.

Allulose vs. Other Low-Carb Sweeteners: A Comparison


Feature	Allulose	Erythritol	Stevia	Sugar (Sucrose)
Carb Count	Technically a carbohydrate, but has zero net carbs as it is not metabolized.	Technically a carbohydrate, but has zero net carbs as it is a sugar alcohol.	Non-caloric sweetener; zero carbs.	4g of net carbs per teaspoon.
Effect on Blood Sugar	Does not raise blood glucose or insulin levels.	Has no impact on blood glucose or insulin levels.	Does not raise blood glucose or insulin levels.	Causes a rapid spike in blood glucose and insulin levels.
Taste Profile	Tastes very similar to sugar, with no bitter aftertaste.	Can have a noticeable cooling sensation in the mouth.	Can have a bitter or licorice-like aftertaste.	Standard sweet taste.
Digestion	Mostly excreted by the body; some may experience GI discomfort in large doses.	Poorly absorbed, can cause gastrointestinal issues for some people.	Generally well-tolerated, minimal digestive issues.	Easily digested and metabolized by the body.
Use in Baking	Browns and caramelizes like sugar; can produce softer baked goods.	Does not brown like sugar; can be used in baking.	Often requires bulking agents for baking applications; can be difficult to use.	Standard for all baking applications.

The Verdict: Don't Count Carbs in Allulose

When it comes to dieting and managing health conditions, knowledge is power. Allulose offers a solution for those seeking the sweetness of sugar without the metabolic impact of carbohydrates. Because the body absorbs but does not metabolize allulose, it provides virtually no calories and, most importantly, does not raise blood sugar or insulin levels. This means you do not need to count its carbs as part of your daily net carb intake, making it a valuable ally for those on keto, low-carb, or diabetic diets. However, moderation is always key, as excessive consumption could potentially lead to gastrointestinal discomfort, and individual responses may vary.

For more in-depth information, you can explore the FDA's Guidance for Industry on Allulose Labeling.

Conclusion: A Game-Changer for Low-Carb Lifestyles

The unique metabolic properties of allulose make it a significant asset for anyone focused on controlling carbohydrate intake. Unlike most other carbohydrates that contribute to blood sugar spikes, allulose is a non-impacting ingredient that delivers a true-sugar taste and function. For keto enthusiasts, it is a game-changer that expands culinary options without compromising ketosis. For individuals with diabetes, it offers a sweet alternative that aligns with blood glucose management goals. While it is essential to read food labels and distinguish between total and net carbs, the answer to "Do you count carbs in allulose?" for all practical purposes is no, liberating countless dieters to enjoy the sweetness they crave. As with any dietary addition, individual tolerance and overall nutritional balance are paramount, and consulting a healthcare professional is always recommended.

Frequently Asked Questions

Chemically, allulose is a monosaccharide and is categorized as a carbohydrate. However, the human body does not metabolize most of it for energy, so it has a minimal caloric and glycemic impact.

When calculating net carbs, subtract the grams of allulose from the total carbohydrate count listed on the nutrition label. This is because allulose is not absorbed and used for energy in the same way as other carbohydrates.

Yes, allulose is considered a safe and appropriate sugar alternative for individuals with diabetes because it does not cause blood sugar spikes. It is always best to consult with a healthcare professional before making significant changes to your diet.

No, allulose does not knock you out of ketosis. It has no impact on blood glucose or insulin levels, which is the primary concern for those on a ketogenic diet aiming to maintain a state of ketosis.

Both allulose and erythritol are low-calorie, zero net carb sweeteners. Allulose has a taste and texture very similar to sugar without the cooling sensation sometimes associated with erythritol. However, large doses of either can cause digestive issues.

Yes, under FDA labeling rules, allulose must be included in the 'Total Carbohydrate' count. However, the FDA exercises enforcement discretion to allow it to be excluded from the 'Total Sugars' and 'Added Sugars' declarations.

Yes, allulose can be used for baking and behaves much like sugar, including browning and caramelizing. Some find that it produces softer baked goods and is 70% as sweet as sugar, so recipes may require slight adjustment.