What kind of honey is keto and what are the best alternatives?

November 2, 2025 •

5 min read

According to the USDA, a single tablespoon of honey contains approximately 17 grams of carbohydrates, making it fundamentally incompatible with the restrictive carb limits of a strict ketogenic diet. This leads many to ask: what kind of honey is keto, and what are the best substitutes for that familiar taste and texture?

Quick Summary

No traditional honey fits a ketogenic diet due to its high carb and sugar content. Excellent low-carb, zero-glycemic substitutes like allulose, monk fruit, and erythritol provide a sweet, honey-like experience without disrupting ketosis.

Key Points

Honey's High Carb Count: A single tablespoon of traditional honey contains about 17 grams of net carbs, making it unsuitable for a ketogenic diet.
Allulose is the Top Substitute: For its sugar-like taste, zero net carbs, and ability to brown like sugar, allulose is one of the best replacements for honey in keto cooking.
Other Zero-Carb Options: Monk fruit and stevia are excellent, zero-carb, plant-derived sweeteners, though they lack the syrupy consistency of honey on their own.
Be Mindful of Blends: Many products combine monk fruit or stevia with erythritol or allulose to improve texture and flavor. Always check the label for any added fillers that might contain carbs.
Semi-Keto Caution: Alternatives like yacon syrup and some sugar alcohols are not zero-carb and may contain some digestible sugars, making them less ideal for strict keto.
Manuka Isn't Special: Despite its health halo, Manuka honey contains the same high sugar content as regular honey and is not keto-friendly for those following a strict low-carb regimen.

The ketogenic diet is all about drastically reducing carbohydrate intake to force the body into a state of ketosis, where it burns fat for fuel instead of glucose. With this in mind, navigating the world of sweeteners can be challenging, as most natural options, including honey, are high in sugar and carbs. While no traditional honey is genuinely keto, several excellent alternatives offer the same sweet, syrupy experience without derailing your diet. This guide explores why real honey is off-limits and details the best low-carb substitutes available today.

Why Traditional Honey is Not Keto

Honey, regardless of whether it's raw, pasteurized, or even specialty Manuka honey, is primarily composed of natural sugars (fructose and glucose) and is therefore very high in carbohydrates. For most individuals on a standard keto diet, the daily carb limit is between 20 and 50 grams. A single tablespoon of honey contains roughly 17 grams of net carbs, which can easily consume a significant portion of a dieter's daily allowance and potentially knock them out of ketosis.

Even Manuka honey, prized for its unique antibacterial properties, contains the same high level of sugar and carbs as regular honey. While some sources suggest including Manuka in moderation on a less strict or cyclical keto diet, it is not suitable for those adhering to a very low-carb protocol. The potential small nutritional benefits of honey do not outweigh the carb load for someone prioritizing ketosis.

Top Keto-Friendly Honey Alternatives

Instead of trying to fit honey into a keto plan, the most effective strategy is to find a high-quality substitute. The best options are those with zero or minimal net carbs and a low glycemic index, ensuring they don't spike blood sugar.

Allulose: A rare sugar that the body does not metabolize, providing a sugar-like taste without the calories or blood sugar impact.
- Why it works: It has zero net carbs, tastes like sugar, and even browns and caramelizes like sugar, making it an excellent choice for baking and sauces.
- How to use: Available in liquid and granulated forms. Use liquid allulose syrup to replicate the consistency of honey in dressings or drizzle it over keto-friendly desserts.
Monk Fruit Sweetener: Derived from the monk fruit plant, this sweetener gets its intense sweetness from compounds called mogrosides.
- Why it works: It has zero calories and zero net carbs, making it a perfect keto honey substitute.
- How to use: Often sold in liquid drops or blended with erythritol. Liquid versions can be used to add sweetness to drinks, sauces, and glazes.
Stevia: This plant-based sweetener has been used for centuries and is widely available.
- Why it works: Pure stevia extract is calorie-free, carb-free, and has no impact on blood sugar levels.
- How to use: Best used in liquid drop form for beverages and drizzling, as it can have a licorice-like aftertaste if too much is used.

Semi-Keto and Alternatives to Approach with Caution

While some alternatives are marketed as low-carb, it's crucial to understand their properties before incorporating them into a strict keto plan. For example, yacon syrup contains fructooligosaccharides (FOS), a type of fiber that the body cannot digest, giving it a lower glycemic impact than sugar. However, it does contain some digestible sugars and is not zero-carb, making it less ideal for strict keto but a potential option for those with higher daily carb allowances or on a cyclical diet. Other options like maltitol and xylitol are sugar alcohols that can affect blood sugar and cause digestive issues in some individuals. Always read labels carefully and be mindful of your own tolerance.

How to Choose the Right Keto Honey Substitute

Selecting the best honey alternative depends on your specific needs, including flavor preference, desired texture, and how you plan to use it. When shopping, prioritize options that have minimal or zero net carbs and a low glycemic index.

For Sauces and Glazes: Liquid allulose or a blend of monk fruit and erythritol can replicate the thick, syrupy texture of honey perfectly.
For Beverages: Liquid stevia or monk fruit drops are excellent for adding a touch of sweetness without altering the carb count.
For Baking: Allulose is a top choice because it mimics sugar's browning and caramelizing properties, leading to superior results in keto-friendly baked goods.

The Sweetener Showdown: Honey vs. Keto Alternatives


Feature	Traditional Honey	Allulose	Monk Fruit	Stevia
Net Carbs	~17g per tbsp	0g per serving	0g per serving	0g per serving
Glycemic Impact	High	None	None	None
Calories	High	Very low	None	None
Consistency	Thick, syrupy	Syrupy (liquid), crystalline (granulated)	Liquid or blended	Liquid or powdered
Taste Profile	Distinct floral/caramel	Clean, sugar-like	Clean, intensely sweet	Intensely sweet, possible aftertaste
Best For	Not recommended for keto	Baking, sauces, dressings	Beverages, dressings	Beverages, small uses

Conclusion

In the final analysis, no natural honey is suitable for a strict ketogenic diet due to its high carbohydrate content. However, the modern keto diet is made significantly more manageable with the availability of zero-carb, low-glycemic sweeteners. For those seeking the syrupy sweetness of honey, zero-carb options like allulose, monk fruit, and stevia are the superior choice, offering the taste you crave without interrupting ketosis. By understanding these alternatives and choosing the right one for your culinary needs, you can enjoy sweet treats while remaining true to your low-carb goals. Explore different brands and blends to find the perfect keto-friendly substitute for your pantry. For additional information on keto-friendly options, visit Perfect Keto.

Practical Tips for Using Keto Honey Alternatives

Start small with liquid sweeteners. Stevia and monk fruit extracts are very potent, so begin with just a few drops and adjust to taste to avoid an overpowering flavor.
Embrace blends for baking. For best results in baking and creating thick syrups, use a monk fruit and allulose blend. Allulose performs exceptionally well in replicating the functions of sugar, including browning.
Check labels for hidden carbs. Always scrutinize the ingredient list of store-bought products. Some blends may contain fillers like maltodextrin that can spike blood sugar.
Test your personal tolerance. While zero-net-carb sweeteners are generally safe, some individuals might experience different effects. Pay attention to how your body responds and adjust accordingly.
Replicate honey's texture. If you need a thicker, stickier substitute for drizzles or sauces, liquid allulose syrup is your best bet for replicating that classic honey viscosity.

Frequently Asked Questions

No, no real honey is truly keto-friendly. All types of honey, including raw and specialty ones like Manuka, are primarily composed of natural sugars and are high in carbohydrates, which can easily exceed a ketogenic diet's strict carb limits.

Allulose is widely considered the best zero-carb honey alternative for baking. It has a clean, sugar-like taste and, unlike some other keto sweeteners, it browns and caramelizes beautifully, replicating the properties of real sugar in baked goods.

Yes, you can use monk fruit extract as a honey substitute to add sweetness without carbs. However, pure monk fruit extract is very potent and does not have the same thick, syrupy consistency as honey. It works best in liquid or powdered form for beverages and dressings.

Manuka honey is not a good choice for a standard keto diet. Despite its purported health benefits, a single tablespoon contains approximately 17 grams of carbohydrates, making it unsuitable for those adhering to strict carb restrictions.

'Keto honey' is a term used for commercial honey substitutes made with zero-carb sweeteners like allulose or monk fruit. These products are formulated to mimic the taste and texture of real honey without the high sugar content.

Yacon syrup is not ideal for strict keto because it is not zero-carb. While its sugar is primarily undigestible fiber, it does contain some regular sugar that counts toward your daily carb intake and can cause digestive issues if consumed in large amounts.

To replicate the thick, syrupy texture of honey in keto recipes, use liquid allulose syrup or a blend of zero-carb sweeteners. You can find pre-made 'keto honey' products that are specifically formulated for this purpose.