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Is Shirley Temple Soda Keto-Friendly?

Shirley Temple Soda on a kitchen counter

Navigating the world of beverages while on a ketogenic diet can be a tricky endeavor, especially when it comes to nostalgic, sweet drinks like Shirley Temple Soda.

Our exploration into the question, "Is Shirley Temple Soda Keto-Friendly?", has led us down a path of discovering its carbohydrate content, understanding its health implications within a keto diet, and exploring practical ways to avoid it in your meal plan.

Along this journey, we've also unearthed several keto-friendly alternatives that offer a refreshing break without disrupting your ketogenic state.

Join us as we delve into the details, providing you with comprehensive insights that aid you in maintaining your keto lifestyle without compromising on flavor.


  • Shirley Temple Soda is not keto-friendly due to its high carbohydrate content.
  • Despite its nostalgic charm, the sugar content in Shirley Temple Soda can disrupt a state of ketosis.
  • Discover various practical tips and keto-friendly alternatives to Shirley Temple Soda in the article.

Is Shirley Temple Soda Keto-Friendly?

Let's address the question that's been fizzing in your mind: Is Shirley Temple Soda keto-friendly? Unfortunately, the short and simple answer is, no.

Diving into the nutritional profile of Shirley Temple Soda, it's clear why this beverage doesn't make the cut in a keto diet plan. The primary reason is its carbohydrate content. You see, the golden rule of the ketogenic diet is to keep the carb consumption to a bare minimum. But Shirley Temple Soda, with its deliciously nostalgic sweetness, carries a hefty 14.07g of net carbs per 100g.

Now, that might not seem like much at first, but consider this: for those following a strict keto diet, the daily carb intake is typically capped at about 20 to 50 grams. That means just 100g of Shirley Temple Soda could account for anywhere from 28.14% to a whopping 70.35% of your daily carb allowance. You can see how sipping on this soda could quickly cause you to overshoot your carb limit.

Remember, the key to unlocking the benefits of a ketogenic diet lies in the body reaching a state of ketosis - a metabolic state where the body burns fat for fuel instead of carbohydrates. Consuming high-carb foods or beverages like the Shirley Temple Soda can potentially kick your body out of ketosis, hindering your progress.

Can Shirley Temple Soda be Incorporated into a Strict Keto Diet?

Navigating the world of ketogenic dieting requires us to be vigilant, especially when it comes to beverages like Shirley Temple Soda. Now, you might be wondering, "Can Shirley Temple Soda be incorporated into a strict keto diet?" Given its high net carb content, the answer remains a firm no.

The notable carb content of Shirley Temple Soda poses a challenge for those striving to maintain a state of ketosis. As we mentioned earlier, a strict keto diet typically restricts daily carb intake to between 20 and 50 grams. Sipping on 100g of Shirley Temple Soda could use up a considerable wedge of your carb allowance – from 28.14% to a staggering 70.35%. Therefore, even enjoying the occasional Shirley Temple Soda could knock your body out of ketosis, hampering your ketogenic journey.

So, how can we avoid this pitfall? The key lies in careful monitoring of your daily carb intake, which includes being mindful of the carbs present in your beverages. Consider using apps or tools that track macronutrients, which can help you stay on top of your carb consumption and make informed dietary choices.

Delving into the Carbohydrate Content of Shirley Temple Soda

As we continue our deep dive into the world of Shirley Temple Soda and its compatibility with a keto diet, it's essential to understand its carbohydrate content in greater detail.

Shirley Temple Soda contains 14.07g of net carbs per 100g. Now, you might be thinking, "What are net carbs?" Net carbs, in nutritional parlance, are the total carbohydrates in a food or drink minus the dietary fiber. This number is significant for individuals on a keto diet, as these are the carbs that are absorbed by the body and can affect your blood sugar levels and, subsequently, ketosis.

To put it into perspective, let's consider a real-world example. Let's say you're at a party, and you're offered a can of Shirley Temple Soda. A standard can of soda typically contains around 355ml. If you were to drink this entire can, you'd be consuming nearly 50g of net carbs, just from this one beverage! This could be more than double the daily carb allowance for some individuals following a strict keto diet.

Nutritional Snapshot of Shirley Temple Soda

Shirley Temple Soda presents an interesting mix of nutrients for a beverage. In a 100g sample, it contains a total of 14.07g of net carbohydrates, the primary energy source of the body, as well as 14.17g of carbohydrates by difference. This slight variation reflects the presence of dietary fiber, which at 0.1g per 100g, contributes minimally to the overall carbohydrate content but can support digestive health.

As for the caloric content, Shirley Temple Soda contains about 56 kilocalories per 100g. While this is not insignificant, it is important to remember that beverages are not typically consumed in 100g servings, so the actual caloric intake may vary.

The beverage also contains a range of minerals, albeit in small quantities. It contains 9.0mg of Sodium, 4.0mg each of Potassium and Calcium, and 0.06mg of Zinc. These minerals, despite being present in minute amounts, play vital roles in maintaining body function; for instance, Potassium and Sodium help regulate fluid balance, nerve signals, and muscle contractions.

Furthermore, Shirley Temple Soda contains 85.75g of water per 100g, which is key for hydration and maintaining bodily functions. Also worth noting is the presence of trace micronutrients like Copper, Iron, and Selenium, which are essential for various biological processes, including immunity and red blood cell production.

Interestingly, the drink also contains 1.0µg of Lutein + zeaxanthin, two carotenoids known for their antioxidant properties and potential benefits to eye health.

The absence of any fatty acids, either saturated, monounsaturated, or polyunsaturated, means that Shirley Temple Soda does not contribute to fat intake, which can be a positive aspect for those monitoring their dietary fat intake.

Nutrient NameAmount and Unit per 100g
Net Carbs 14.07g
Carbohydrate, by difference 14.17g
Fiber, total dietary 0.1g
Sodium, Na 9.0mg
Potassium, K 4.0mg
Magnesium, Mg 1.0mg
Calcium, Ca 4.0mg
Copper, Cu 0.02mg
Iron, Fe 0.17mg
Selenium, Se 0.1ug
Zinc, Zn 0.06mg
Lutein + zeaxanthin 1.0ug
Riboflavin 0.0mg
Choline, total 0.1mg
Calories 56.0kcal
Water 85.75g
Fatty acids, total saturated 0.0g
Fatty acids, total monounsaturated 0.0g
Fatty acids, total polyunsaturated 0.0g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Shirley Temple Soda' was not found in FoodData Central, so nutritional data for 'Shirley Temple ' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Shirley Temple Soda on a Keto Diet

The health implications of Shirley Temple Soda extend beyond its high net carbohydrate content, especially when it comes to a keto diet. Achieving and maintaining ketosis, the metabolic state that's the cornerstone of the ketogenic diet, becomes a real challenge when Shirley Temple Soda is a part of your dietary intake.

Drinking Shirley Temple Soda, with its hefty carb content, can easily tip the daily carb allowance of those following a keto diet, potentially disrupting the state of ketosis. In ketosis, the body uses fat as its primary source of energy rather than carbohydrates. If the body is flooded with extra carbs from a beverage like Shirley Temple Soda, it may revert to using those carbs for energy, taking you out of ketosis.

As you may already know, the chief allure of Shirley Temple Soda lies in its nostalgic charm, a throwback to the classic non-alcoholic cocktail that bears the same name. It's this very charm that is largely attributed to its sugar content, which primarily contributes to its carb load.

While Shirley Temple Soda doesn't offer specific health benefits associated with the ingredients found in some other beverages, like antioxidants in tea or electrolytes in sports drinks, it does provide hydration. However, the high carb content overshadows this benefit, especially in the context of a ketogenic diet.

Avoiding Shirley Temple Soda in Your Keto Meal Plan

When it comes to maintaining a keto-friendly meal plan, avoiding Shirley Temple Soda can be a wise move. It's not just because of its high carb content, but also the potential that it could disrupt the balance of your ketogenic state.

Sticking to a low-carb diet is crucial on a keto journey, and beverages can sometimes be a sneaky source of extra carbs. Shirley Temple Soda, despite its nostalgic appeal, is one such source. Whether you're at a party, out for dinner, or even just craving a sweet drink, it's important to remember your keto goals and avoid beverages that could cause a hiccup in your progress.

So, how can you resist the charm of Shirley Temple Soda? Here are a few tips:

  1. Substitute with Keto-Friendly Beverages: Instead of reaching for a Shirley Temple Soda, try opting for drinks that align with your keto lifestyle. Water, of course, is a superb choice, as are unsweetened tea and coffee. You could even experiment with flavored sparkling water, which can help satisfy your longing for a fizzy drink without the added carbs.
  2. Become a Label Detective: When shopping, get into the habit of checking the nutrition facts on the labels of your beverages. This can be an effective way to spot hidden carbs and make informed decisions about what drinks align with your keto meal plan.
  3. Mindful Eating: Being mindful about your food and drink choices can help you stay on track with your ketogenic diet. This includes being aware of the high-carb content in drinks like Shirley Temple Soda and opting for lower-carb alternatives.
  4. Use the 'One in, One Out' Rule: If you find yourself in a situation where you can't resist a Shirley Temple Soda, try to balance it out by reducing the number of carbs you consume in other meals that day. Just remember, this should be the exception and not the norm.

Keto-Compatible Alternatives for Shirley Temple Soda

While Shirley Temple Soda may not align with a ketogenic diet due to its high carb content, that doesn't mean you're out of refreshing beverage options. Let's explore a few keto-friendly alternatives that can satisfy your thirst without disrupting your keto lifestyle:

  1. Sparkling Water: An excellent substitute for any soda, sparkling water provides the same fizzy satisfaction without any of the sugar or carbs. To mimic the fruity flavor of Shirley Temple Soda, try adding a few slices of fresh lime or strawberries to your glass of sparkling water.
  2. Unsweetened Iced Tea: If you're after something a little more flavorful, unsweetened iced tea can be a great choice. You can make your own at home with your favorite tea leaves, and for a touch of sweetness, add a keto-friendly sweetener like stevia or erythritol.
  3. Diet Soda: While not ideal for everyday consumption due to artificial sweeteners, diet sodas can be a handy alternative for those times when you're really missing the sweetness of Shirley Temple Soda. They typically contain zero carbs, making them a more compatible choice for a keto diet.
  4. Infused Water: An easy and refreshing beverage that you can customize to your liking. Simply add fruits, herbs, or even cucumber to your water and let it infuse for a couple of hours. A combination of raspberries and mint can create a delightful, subtly sweet drink reminiscent of Shirley Temple Soda.
  5. Homemade Shirley Temple Mocktail: Make your own keto-friendly version of a Shirley Temple. Mix together a diet ginger ale, a splash of sugar-free grenadine, and a squeeze of fresh lime. You'll get a beverage very close in taste to the original, but with a fraction of the carbs.

Comparatively, these alternatives have a significant nutritional advantage over Shirley Temple Soda. For instance, a cup of unsweetened iced tea or sparkling water has virtually zero carbs, compared to the hefty 14.07g of carbs found in the same amount of Shirley Temple Soda.

Concluding Thoughts on Shirley Temple Soda and Keto

In our journey through the keto-compatible world of beverages, we've seen that Shirley Temple Soda, while nostalgically delightful, presents a significant obstacle for those following a ketogenic diet. Its high net carb content can disrupt the delicate balance of ketosis, and while it offers hydration, its other nutritional benefits are overshadowed by this factor.

We've explored the concept of net carbs and how they impact your ketogenic journey, using real-world examples to illustrate the potential carb load of a can of Shirley Temple Soda. We've also addressed the challenges that come with trying to incorporate Shirley Temple Soda into a keto diet, providing practical advice and methods for avoiding it in your meal plans.

The good news is, being on a keto diet doesn't mean you have to give up on flavorful beverages. We've uncovered several healthy, hydrating, and keto-friendly alternatives that can help you resist the carb-laden allure of Shirley Temple Soda. From sparkling water to homemade keto-friendly mocktails, there's a whole world of refreshing drinks waiting for you to try.

Finally, let's introduce a fresh idea: the power of creating new rituals. Our habits and preferences often tie in with our routines or rituals, which can sometimes make change feel more difficult. So why not create a new ritual around your keto-friendly beverages? Whether it's brewing your own iced tea in the morning or enjoying a glass of infused water after your workout, these rituals can add fun and variety to your diet, making your keto journey an exciting adventure rather than a daunting challenge.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


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Frequently Asked Questions

No, Shirley Temple Soda is not keto-friendly due to its high carb content.

It's best to avoid Shirley Temple Soda while on a keto diet as it can disrupt your state of ketosis due to its high sugar content.

Yes, there are numerous keto-friendly beverages that can serve as substitutes. These include sparkling water, unsweetened iced tea, diet sodas, infused water, and homemade keto-friendly mocktails.