Home / friendly / processed / baking / Is Baking Powder Keto-Friendly?

Is Baking Powder Keto-Friendly?

Baking Powder on a kitchen counter

If you're following a ketogenic diet and wondering whether the baking powder is keto-friendly, then you're in luck.

This common household ingredient is indeed keto-friendly, fitting comfortably within the low-carb parameters of the diet.

In this article, we'll provide you with a comprehensive breakdown of baking powder's carb content, offer advice on incorporating it into your keto diet, and explore its overall benefits and nutritional value.

We'll also delve into some keto-compatible alternatives to baking powder.

So, whether you're a seasoned keto dieter or a curious beginner, read on to learn how baking powder can fit into your ketogenic lifestyle.


  • Yes, Baking Powder is keto-friendly, comfortably fitting within the low-carb parameters of a ketogenic diet.
  • Baking powder provides essential minerals such as calcium, iron, and potassium while also adding a light and fluffy texture to your keto recipes. aaa
  • Interested in exploring other options? We also cover keto-compatible alternatives to baking powder.

Is Baking Powder Keto-Friendly?

Baking powder is indeed considered keto-friendly. It contains a minimal amount of net carbs, specifically 2.23 grams per 1 teaspoon (5g), which fits within the parameters of the ketogenic diet that typically limits net carb intake to between 20 and 50 grams per day.

One of the reasons baking powder is considered keto-friendly is its low net carb content. Net carbs are total carbohydrates minus fiber and sugar alcohols. They are the carbs that your body can absorb and use for energy. With only 2.23 grams of net carbs per teaspoon, you can incorporate baking powder into your keto meal plan without significantly impacting your daily carb limit.

Can You Have Baking Powder on a Strict Keto Diet?

Yes, baking powder can fit into even a strict ketogenic diet. A strict keto diet involves consuming less than 20 grams of carbs per day. Considering baking powder only contains 2.23 grams of net carbs per teaspoon, it can be included without exceeding your daily carb limit.

Even for individuals adhering to less strict versions of the ketogenic diet, often referred to as low carb diets where carb intake is limited to between 30 and 50 grams of net carbs per day, baking powder can still comfortably fit within these parameters.

Carbs In Baking Powder

Baking powder contains 2.23 grams of net carbs per 1 teaspoon (5g) serving. In terms of the glycemic index, which is a measure of how much a food item raises blood sugar levels, baking powder has a low glycemic index of 0 [source]. This indicates that consuming baking powder will not significantly affect your blood sugar levels. Foods with a lower GI digest slowly, leading to a steady rise in blood sugar levels, whereas foods with a high GI are quickly digested, causing a rapid spike.

Baking Powder Nutrition Facts

Baking Powder, a common ingredient found in most kitchens, holds a variety of nutritional elements. For every 1 teaspoon (5g) serve, it contains 2.23g net carbs and a very minimal 0.02g of total lipid (fat). The protein content is nearly negligible with 0.005g.
Baking powder, while not a significant source of energy with only 20.3kJ, does contain an array of micronutrients. The mineral content includes 216.6mg of Calcium (Ca) and an impressive 343.45mg of Phosphorus (P). Other essential minerals present are Iron (Fe) with 0.4085mg, Magnesium (Mg) at 1.45mg, and Potassium (K) with 505.0mg. The sodium content is relatively low, with only 4.5mg of Sodium (Na).
There's also a small presence of trace minerals - Zinc (Zn) at 0.036mg, Copper (Cu) at 0.0009mg, Manganese (Mn) at 0.021mg, and Selenium (Se) measured at 0.01µg.
In terms of fatty acids, baking powder contains 0.0037g of total saturated fatty acids, 0.0003g of total monounsaturated fatty acids, and 0.006g of total polyunsaturated fatty acids.
The total dietary fiber stands at 0.11g, while the water content is 0.31g, and the ash content is 2.32g. By difference, the total carbohydrates are 2.345g.

Nutrient NameAmount and Unit per 1 teaspoon (5g)
Net Carbs2.23g
Total lipid (fat)0.02g
Carbohydrate, by difference2.345g
Fiber, total dietary0.11g
Calcium, Ca216.6mg
Iron, Fe0.4085mg
Magnesium, Mg1.45mg
Phosphorus, P343.45mg
Potassium, K505.0mg
Sodium, Na4.5mg
Zinc, Zn0.036mg
Copper, Cu0.0009mg
Manganese, Mn0.021mg
Selenium, Se0.01µg
Fatty acids, total saturated0.0037g
SFA 10:00.0001g
SFA 12:00.0004g
SFA 14:00.0001g
SFA 16:00.0023g
SFA 18:00.0004g
Fatty acids, total monounsaturated0.0003g
MUFA 16:10.0001g
MUFA 18:10.0001g
Fatty acids, total polyunsaturated0.006g
PUFA 18:20.0045g
PUFA 18:30.0015g
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Baking Powder on a Keto Diet

Baking powder is a source of several essential minerals, including calcium, iron, phosphorus, potassium, and sodium, which play crucial roles in various bodily functions such as bone health, oxygen transport, and electrolyte balance. It also contains a small amount of dietary fiber. On the downside, baking powder can be high in sodium, which might be a concern for individuals who need to monitor their sodium intake.

Incorporating Baking Powder into Your Keto Meal Plan

  1. Use in Baking Recipes: Baking powder is an essential ingredient in many baked goods, and that includes keto-friendly recipes. It can be used in keto bread, muffins, or biscuits to help them rise and achieve a light and fluffy texture.
  2. Keto-Friendly Pancakes or Waffles: Another great way to incorporate baking powder into your keto meal plan is by using it in low-carb pancake or waffle recipes. Baking powder will give these breakfast favorites their classic fluffy texture.
  3. Portion Control and Carb Tracking: While baking powder is low in carbs, it's still vital to practice portion control. Keep track of how much you're using in recipes to ensure you don't exceed your daily carb limit.

Keto-Compatible Alternatives for Baking Powder

  1. Cream of Tartar: This fine white powder is an acid that can help to activate baking soda, making it a useful substitute for baking powder in recipes. It's also keto-friendly, containing no carbs or sugars.
  2. Baking Soda and Vinegar: This combination can work as an effective replacement for baking powder in baking recipes. Just mix two parts cream of tartar to one part baking soda, and add an equivalent part of vinegar to activate the mixture.
  3. Baking Soda and Lemon Juice: Similar to the baking soda and vinegar combination, you can use lemon juice as the activating acid. This substitute is also low in carbs and can fit seamlessly into a keto diet.

Concluding Thoughts on Baking Powder and Keto

Baking powder is a keto-friendly ingredient. With a minimal amount of net carbs per teaspoon, it can be comfortably incorporated into a strict ketogenic diet, which typically allows for less than 20g of carbs per day. Not only is baking powder low in carbs, but it also offers some nutritional benefits, providing essential minerals such as calcium, iron, and potassium.

While it's important to note that baking powder can be high in sodium, its low glycemic index of 0 means it won't significantly affect blood sugar levels. We've also discussed how baking powder can be used in a variety of keto-friendly recipes, from baked goods to pancakes and waffles, adding a light and fluffy texture that's hard to achieve with other ingredients.

Finally, even if baking powder is perfectly suitable for a keto diet, don't be afraid to experiment with some keto-compatible alternatives like cream of tartar or a combination of baking soda and vinegar or lemon juice. Just remember, whether you're using baking powder or any of its alternatives, keep track of the quantities to ensure your daily carb intake stays within your target limit.

Explore our Is It Keto Knowledge Hub.

Is Oat Flour Keto-Friendly
Is Arrowroot Powder Keto-Friendly
Are Baking Keto-Friendly

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.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Yes, baking powder is keto-friendly, containing a minimal amount of net carbs per serving.

Baking powder does offer some nutritional benefits. It provides essential minerals such as calcium, iron, and potassium.

Yes, there are keto-compatible alternatives to baking powder, such as cream of tartar or a combination of baking soda and vinegar or lemon juice.

Most brands of baking powder should be keto-friendly as they contain similar ingredients. However, it's always a good idea to check the label for any additional ingredients that might increase the carb count.