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Are Macaroons Keto-Friendly?

Macaroons on a kitchen counter

When embarking on a ketogenic diet, understanding the nutritional profile of your favorite foods becomes indispensable.

A common query that often arises in this context is, 'Are Macaroons Keto-Friendly?' Well, diving straight into the answer, traditional macaroons may not sit well in the keto commandments due to their high carbohydrate content.

However, this does not necessarily mean you must bid a tearful farewell to this indulgent dessert.

There's a whole vista of exciting culinary adaptations that retain their spirit while aligning them with the keto doctrine.


  • Traditional Macaroons are not keto-friendly due to their high carbohydrate content.
  • Some potential drawbacks include jeopardizing the metabolic state of ketosis and offsetting the benefits associated with the keto diet.
  • But don't despair: innovative, keto-friendly alternatives exist, and you can learn how to make guilt-free versions of macaroons!

Are Macaroons Keto-Friendly?

Before delving into the nuanced world of macaroons and their keto compatibility, let's familiarize ourselves with the baseline rules for what makes a food item keto-friendly. In general, the ketogenic diet is characterized by a high fat, moderate protein, and very low carbohydrate intake. The key here is the low carbs. For a diet to be truly ketogenic, and for the body to enter the metabolic state of ketosis, carbohydrate intake needs to be restricted to around 20-50g per day.

Now, where do macaroons fall on the keto spectrum?

Traditionally, macaroons are prepared with ingredients such as sugar, egg whites, and ground almonds or coconut. While almonds and coconut may align with a keto diet, the standard preparation of macaroons includes a sizable quantity of sugar. This heavily contributes to their total carbohydrate content and thus, their overall incompatibility with a ketogenic diet.

A 100g serving of these delightful sweets contains an approximate 56.12g of net carbs. This figure is significantly higher than the daily carbohydrate allowance on a strict ketogenic diet, making macaroons a challenging inclusion for those aiming to stay in ketosis.

Can Macaroons be Incorporated into a Strict Keto Diet?

For those on a strict ketogenic diet, the notion of incorporating macaroons may seem enticing. After all, who doesn't love a little sweet treat now and then? Unfortunately, the reality is not so sweet, owing to the excessive carbohydrate content of these endearing confections.

As we previously highlighted, macaroons house about 56.12g of net carbs per 100g serving, a figure that grossly exceeds the daily carbohydrate limits of a typical ketogenic dietary regime. It would only take a couple of these sweet treats to approach, or even surpass, the daily carbohydrate allowance, threatening the maintenance of ketosis - the desired metabolic state for the ketogenic diet.

The concept of ketosis revolves around burning fats instead of carbohydrates for energy production. Incorporating high-carb foods, like macaroons, risks surpassing your daily carb limitations, throwing the body out of ketosis, and essentially undercutting the entire process. So, in a strict keto dietary plan, unfortunately, traditional macaroons don't find a suitable spot.

However, tracking your daily macronutrient intake can play a crucial role in successful maintenance of a ketogenic diet. Apps and food trackers can be incredibly beneficial tools. By logging your daily food intake, you get a clear picture of your carb, protein, and fat intake. This allows you to keenly monitor your carbohydrate consumption and ensure it stays within your desired range, thus keeping you on the right track of ketosis maintainance. Consequently, you can also be aware of the potential pitfalls that high-carb, and seemingly harmless, delights such as macaroons can present in your keto-journey.

Delving into the Carbohydrate Content of Macaroons

Before pointing out the specifics of carbohydrate content in macaroons, it's essential to grasp the concept of 'net carbs'. Net carbs, a term frequently used within the keto community, refers to the amount of carbohydrates that your body can digest and use for energy. They're calculated by subtracting the dietary fiber and sugar alcohol content from the total carbohydrates because these are typically not absorbed by your body.

As we continue our keto journey, we're delving into the carbohydrate content of macaroons to understand why they're not common on keto meal plans. At the risk of sounding like a broken record, it's crucial to emphasize that macaroons carry a significant carbohydrate punch. Specifically speaking, a standard 100g serving of macaroons (which might roughly equate to around 5-6 small macaroons depending on their size) contains approximately 56.12g of net carbs. That's a princely amount, especially taken in the context of a ketogenic diet with typically aims to limit daily carbohydrate intake to between 20-50g!

To put this into perspective, consuming just three to four of these small-sized macaroons could potentially use up your entire carbohydrate allowance for the day, under a ketogenic dietary plan. These figures underline the challenges that the incorporation of traditional macaroons into a ketogenic diet would present.

Nutritional Snapshot of Macaroons

In a 100g sample of macaroons, you'll discover a multitude of nutrients. Macaroons are carbohydrate-rich, with net carbs accounting for 56.12g and a total carbohydrate content of 61.22g. A small portion of this comes from dietary fiber which stands at 5.1g, beneficial for digestion. From a fats perspective, macaroons contain a total of 22.55g fats primarily made up of saturated fatty acids (20.1g), an important fuel source for our bodies.

Macaroons carry 3.02g of protein, along with an array of trace elements and minerals like Sodium, Potassium, and Magnesium, important for various body functions, present at 241.0mg, 123.0mg, and 29.0mg respectively. Low in its mineral score, but still essential, Calcium makes its appearance at 5.0mg, fostering bone health.

The presence of various vitamins also contributes to its distinctive nutritional signature. For instance, Vitamin B-6 which aids in cognitive development and immune function, is present at 0.1mg. Vitamins E and K1 offer antioxidants properties and blood-clotting benefits at 0.19mg and 1.1ug. In addition, vitamins like Riboflavin, Niacin and Folate, at 0.06mg, 0.22mg, and 3.0ug respectively, play roles in metabolic processes.

Nutrient NameAmount and Unit per 100g
Net Carbs 56.12g
Carbohydrate, by difference 61.22g
Fiber, total dietary 5.1g
Total fats 22.55g
Protein 3.02g
Sodium, Na 241.0mg
Potassium, K 123.0mg
Magnesium, Mg 29.0mg
Calcium, Ca 5.0mg
Vitamin B-6 0.1mg
Vitamin E (alpha-tocopherol) 0.19mg
Vitamin K1 1.1ug
Copper, Cu 0.27mg
Iron, Fe 0.82mg
Phosphorus, P 68.0mg
Selenium, Se 6.8ug
Zinc, Zn 0.73mg
Thiamin 0.02mg
Riboflavin 0.06mg
Niacin 0.22mg
Folate, total 3.0ug
Choline, total 9.1mg
Calories 460.0kcal
Water 11.5g
Fatty acids, total saturated 20.1g
Fatty acids, total monounsaturated 1.61g
Fatty acids, total polyunsaturated 0.81g
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 Macaroons on a Keto Diet

The key objective behind a ketogenic diet is to maintain the metabolic state of ketosis, where the body is fuelled primarily by fats and not carbohydrates. Therefore, sufficiently high carbohydrate intake from foods, even beloved ones like macaroons, presents a challenge to achieving and maintaining this state.

As previously mentioned, a 100g serving of macaroons contains around 56.12g of net carbs. This high carbohydrate content tips the scales in a direction contrary to the underlying principle of the ketogenic diet. The consumption of a small serving of macaroons, in a sense, jeopardizes the metabolic state of ketosis and, in turn, the benefits associated with the keto diet.

However, this does not mean that macaroons are devoid of any positive nutritional values. Made predominantly with coconut or almonds, macaroons offer moderate amounts of fiber and essential minerals, given these ingredients. For instance, almonds provide a good source of vitamin E, healthy fats, and a noticeable amount of protein. Coconut, on the other hand, is high in manganese, which is essential for bone health, metabolism, and the regulation of blood sugar levels.

But these positive aspects are often offset by the high sugar and carbohydrate content. For those on a ketogenic diet, these are the critical factors to consider. The fundamental concern lies not in the macaroons themselves, but in their compatibility with a restrictive diet designed to limit carbohydrate intake and foster a state of ketosis.

Avoiding Macaroons in Your Keto Meal Plan

Now that we understand the challenges posed by macaroons in the context of a ketogenic diet, let's explore some practical strategies for avoiding them in your meal plan. Although macaroons are enticing, remember that maintaining a low-carb diet is paramount to achieving and preserving the state of ketosis.

Macaroons are popular desserts and oftentimes celebratory treats. They can show up in assortments of pastries at parties, as a sweet companion to your afternoon coffee or even on a dessert menu at a restaurant. The first step to avoiding macaroons in your diet is being aware of the environments and situations where temptation might arise.

A fantastic tool in your toolbox can be mindful eating, involving paying complete focus on the experience of eating and enjoying every mouthful, rather than thoughtlessly munching away. This not only enhances your eating experience but also helps in recognizing and satiating hunger and fullness cues, making it easier to avoid unnecessary indulgences.

Another practical approach to overcome cravings is substitution. When the craving for a macaroon kicks in, opt for alternative keto-friendly sweet treats. There are ample delicious and satisfying options available that fit neatly within the ketogenic paradigm. Preparing your own desserts allows you to control exactly what goes into them, and can be a fun, creative culinary adventure of its own!

Positive reinforcement can also be beneficial. Making a note of, and celebrating, the tangible benefits of your ketogenic diet can help bolster your commitment to it. Whether that’s increased energy levels, improved cognitive function, or simply enjoying exploring new culinary horizons – each are worthy achievements gained from adhering to your keto lifestyle sans macaroons.

Keto-Compatible Alternatives for Macaroons

Starting with our mission to find keto-friendly alternatives to macaroons, let's first remember the main culprits in the non-keto scenario: the high sugar and carbohydrate content. Armed with this knowledge, we can explore ways to make substitutions that align with the keto guidelines.

Perhaps the most delightful revelation is that you can indeed make keto-friendly macaroon versions! The trick lies in swapping high-carb ingredients with alternatives that are low in carbs but still great in flavor. For instance, replacing the sugar with sweeteners such as erythritol or stevia can significantly reduce the carb count.

Keto-friendly flours such as almond flour or coconut flour can also be used as a healthy and fitting substitute to provide structure to the macaroons. For instance, almond flour is low in carbs, high in fats, and moderate in protein. It can be a worthy replacement in dishes that call for a hint of sweetness minus the load of carbs. Contrarily, a 100g of almond flour contains only 20g of net carbs, in stark contrast to traditional macaroons with a whopping 56.12g—showing the immense potential in this substitution.

Unsweetened, shredded coconut remains a principal ingredient that needs no substitute. It aligns perfectly with keto guidelines, being high in fiber and healthy fats.

For the fans of chocolate-dipped macaroons, consider using dark chocolate with high cocoa content. A square of 70-85% dark chocolate contains only about 6.25g of net carbs. By choosing chocolate with even higher cocoa content, you can enjoy your dipped delicacy while keeping your carb intake in check.

With these simple ingredient tweaks, the macaroons transform into a treat that can be accommodated within a ketogenic dietary strategy. Enjoy creating your own keto-friendly macaroons at home, and embrace the joy of a guilt-free delicacy that doesn't push you out of ketosis!

Concluding Thoughts on Macaroons and Keto

Navigating dietary restrictions can be challenging, especially when it comes to resisting tempting treats such as macaroons while following a ketogenic diet. However, as we've discussed, the high net carb content of traditional macaroons is not conducive to maintaining a state of ketosis. This metabolic state is vital for the effectiveness of a ketogenic diet, and high carb foods could easily disrupt it.

Macaroons, despite their enchanting flavors and inviting aroma, contain around 56.12g net carbs per 100g serving, making them a rather not-so-friendly option for keto followers. Their appetizing allure is often offset by their high sugar and carbohydrate profile. But they are not entirely devoid of any nutritional benefits, thanks to aspects like fiber from coconut or almonds' vitamin E content and healthy fats.

Keto-adherence doesn't necessarily mean you have to forever say goodbye to your favorite indulgences. The key lies in sensible substitutions and mindful eating. From using alternative sweeteners like erythritol or stevia to swapping regular flour with coconut or almond flour, imbuing your treats with keto compatibility can be creative and rewarding, if not an intriguing culinary challenge in itself.

As a unique final note, engaging in a DIY culinary journey of creating your very own customized, keto-compatible macaroons presents an opportunity for an intimate understanding of your food. Not only does this ensure compliance with your diet, but it also adds a delightful sense of experimentation and innovation, bringing the 'fun' back into your dietary routine!

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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

Traditional macaroons contain high amounts of sugar and carbohydrates, which are at odds with the low-carb, high-fat requirements of a ketogenic diet.