What syrups are keto friendly?: Navigating Sweetness on a Low-Carb Diet

October 11, 2025 •

3 min read

According to the Centers for Disease Control and Prevention, the average American consumes an estimated 17 teaspoons of added sugar per day, often hiding in sweetened drinks and processed foods like syrups. For those on a ketogenic diet, finding out what syrups are keto friendly is crucial, as traditional sugar-based options must be completely avoided to maintain ketosis.

Quick Summary

A guide to keto-friendly syrups, detailing suitable sweeteners like allulose, monk fruit, stevia, and erythritol. Explore store-bought options, learn how to make your own, and understand ingredients to avoid.

Key Points

Check the Sweetener Base: Keto-friendly syrups are typically sweetened with allulose, monk fruit, erythritol, or stevia, which have minimal impact on blood sugar.
Avoid High-Carb Syrups: Always avoid traditional options like maple syrup, honey, and agave nectar, as their high sugar content will disrupt ketosis.
Vet Store-Bought Brands: Popular brands include ChocZero and Lakanto, but scrutinize labels for less desirable ingredients like maltitol or hidden sugars.
Understand Sugar Alcohols: While most are keto-friendly, they vary in their effect. Erythritol is generally well-tolerated, but large amounts of any sugar alcohol can cause digestive issues.
Make Your Own: For customization and cost savings, homemade syrups are an excellent option, easily thickened with xanthan gum and flavored to your liking.
Read Net Carbs: When counting macros, remember to check the net carbs of sugar alcohol-based syrups, as not all are completely zero-carb. Erythritol is a good option with near-zero net carbs.

The Challenge of Sweeteners on a Keto Diet

The ketogenic diet, or keto for short, is a low-carbohydrate, high-fat eating plan that aims to shift the body's metabolism into a state of ketosis, where it burns fat for energy instead of glucose. Since traditional syrups like maple syrup, honey, and agave nectar are packed with sugar and carbohydrates, they must be eliminated to achieve and maintain this metabolic state. This poses a significant challenge for those who enjoy adding a touch of sweetness to their pancakes, coffee, or desserts.

However, a number of sugar substitutes and their derived syrups can provide the sweet taste many people crave without the high carb count. These low-carb sweeteners are categorized as either natural or artificial and have varying impacts on blood sugar and insulin levels. Understanding the characteristics of each is key to finding the best keto-friendly syrup for your needs.

Popular Keto-Friendly Sweeteners for Syrups

Several low-carb sweeteners are suitable for keto-friendly syrups due to their minimal impact on blood sugar.

Allulose

Allulose is a rare sugar that tastes similar to table sugar but is not metabolized in the same way, resulting in almost no calories or impact on blood glucose and insulin. It is highly keto-friendly and can even caramelize.

Monk Fruit

Derived from the monk fruit, this natural sweetener is significantly sweeter than sugar with no calories or carbs and no effect on blood sugar. It has a mild, fruity taste and is often combined with other sweeteners. Look for pure extracts to avoid hidden sugars.

Erythritol

A sugar alcohol found naturally in some fruits, erythritol is about 70% as sweet as sugar with nearly zero calories and net carbs. It is generally well-tolerated digestively compared to other sugar alcohols, though some may notice a cooling sensation.

Stevia

This natural sweetener from the Stevia rebaudiana plant is much sweeter than sugar, with no carbs or calories and no impact on blood sugar. Available as a liquid or powder, it's often used in blends. Some find it has a slight bitter or licorice-like aftertaste, especially in higher amounts.

Store-Bought Keto-Friendly Syrup Brands

Many brands offer sugar-free syrups suitable for a keto lifestyle. Always check the ingredients to confirm the sweeteners used and avoid additives like maltodextrin or maltitol.

Popular Brands and their Sweeteners:

ChocZero: Uses monk fruit and resistant dextrin fiber.
Lakanto: Features a blend of monk fruit and erythritol.
Wholesome Yum: Offers syrup with a monk fruit and allulose blend.
Walden Farms & Jordan's Skinny Syrups: Utilize erythritol and sucralose for a wide variety of flavors.

Comparison of Keto-Friendly Sweeteners in Syrups


Feature	Allulose	Monk Fruit	Erythritol	Stevia
Taste Profile	Closest to sugar, no aftertaste	Clean, mild, fruity, often blended	Sweet, can have a cooling effect	Very sweet, potential licorice aftertaste
Net Carbs	Zero	Zero	Zero	Zero
Calories	Nearly Zero	Zero	Nearly Zero	Zero
Effect on Blood Sugar	Minimal to none	None	Minimal to none	None
Versatility	Excellent for syrups, cocktails, and baking (browns)	Good for many uses, usually in blends	Good for baking and drinks, doesn't caramelize	Best for beverages, less ideal for baking large quantities
Cost	Mid-to-High range	High, often blended to reduce cost	Affordable	Varies; pure liquid extract is more concentrated
Considerations	Read labels for purity	Check blends for other sweeteners	Can cause digestive upset in large amounts	Aftertaste can be a dealbreaker for some

How to Make Homemade Keto Syrups

Making your own keto simple syrup allows for customization and can be cost-effective. A basic recipe involves combining water with a keto sweetener and optionally thickening it.

Keto Simple Syrup Recipe:

A simple recipe uses 1 cup water, 1 cup granular allulose (or a blend), and 1/4 teaspoon xanthan gum (optional). Combine water and sweetener in a saucepan over medium heat, simmering until dissolved. Whisk in xanthan gum for 1-2 minutes if thickening is desired. Cool and store in an airtight jar in the refrigerator.

Flavor Variations:

Homemade syrups can be flavored by adding extracts like vanilla or maple, simmering with berries, or infusing with spices.

Conclusion

Identifying what syrups are keto friendly is crucial for those on a ketogenic diet. By understanding the properties of low-carb sweeteners such as allulose, monk fruit, stevia, and erythritol, individuals can choose suitable store-bought options or create their own homemade syrups. Always check nutrition labels and consider personal tolerance for sugar alcohols to enjoy sweet flavors while maintaining ketosis.

Authoritative Source

Diet Doctor: A visual guide to low-carb sweeteners, discussing the best and worst options for keto.

Frequently Asked Questions

No, natural maple syrup is very high in carbohydrates and sugar, and will disrupt ketosis. You should opt for sugar-free versions sweetened with keto-approved alternatives like allulose or monk fruit.

Allulose is often recommended for homemade syrups because it dissolves well and has a clean, sugar-like taste without a cooling effect. Blends of erythritol and monk fruit or stevia are also effective.

Some sugar alcohols, such as erythritol, are generally well-tolerated. However, if consumed in large quantities, they can cause digestive upset like gas and bloating in some people. It is best to consume them in moderation.

Sucralose, an artificial sweetener found in some sugar-free syrups, does not contain carbs and can fit into a keto diet. However, some prefer to use natural sweeteners like stevia or monk fruit, and some sucralose products contain carb-based fillers.

To thicken homemade keto syrup, you can add a small amount of xanthan gum. Sprinkle it into the simmering liquid and whisk briskly for 1-2 minutes until it reaches your desired consistency.

Yes, some brands like Wholesome Yum and Nature's Hollow offer keto-friendly honey substitutes, often sweetened with allulose or xylitol. You can also make your own with a keto sweetener and honey extract.

To choose the best pre-made keto syrup, read the ingredients list carefully. Look for syrups sweetened with allulose, monk fruit, or erythritol and check the net carb count. Avoid those containing high-glycemic sweeteners or unwanted additives.