Home / friendly / processed / sweeteners / Is Allulose Keto-Friendly?

Is Allulose Keto-Friendly?

Allulose on a kitchen counter

Is Allulose Keto-Friendly? The short answer is yes.

As you navigate through the colorful culinary world of a ketogenic diet, you'll find Allulose to be a trustworthy companion.

This versatile sweetener, acclaimed for its low-carb and low-glycemic properties, fits snugly into the stringent carb limits of a keto lifestyle without compromising on that sweet craving.


  • Yes, Allulose is keto-friendly due to its low-carb and low-glycemic properties.
  • Allulose's versatility allows it to be a sweet addition to numerous keto-friendly recipes.

Is Allulose Keto-Friendly?

Indeed, Allulose is considered keto-friendly. This assertion is based on its nutritional composition, more specifically, its carbohydrate content which stands at 0.0g per 100g.

Delving deeper into why Allulose is categorized as a keto-friendly item, it's important to consider its net carb content. Net carbs, ideally as low as possible, are a critical factor in a product's keto-compatibility. Allulose contains 0g net carbs per every 8g, which is its typical serving size. Given this low net carb count, it's easy to see why Allulose is a popular choice among those adhering to a ketogenic lifestyle. It's notable that in the context of a keto diet, the lower the net carbs, the better. Hence, Allulose, with its zero net carbs, fits the bill perfectly.

When it comes to consumption patterns, individuals usually incorporate Allulose into their diet in its typical serving size of 8.0g. This allows them to enjoy the sweetening benefits of Allulose without disrupting their ketogenic diet, making it a convenient and fitting choice.

Can You Have Allulose on a Strict Keto Diet?

Allulose is not only keto-friendly, but it can also be incorporated into a strict keto diet. A strict keto regimen is characterized by a daily intake of less than 20g of carbs. Given that Allulose packs 0g net carbs per typical 8g serving, it fits quite comfortably within this stringent carb constraint.

Moreover, the low carb content of Allulose also accommodates those on a less rigorous keto or low carb diet, where daily net carb intake ranges between 30-50g. This flexibility with carb limits makes Allulose a versatile option for individuals at various stages or forms of a ketogenic lifestyle.

To make the most of Allulose while maintaining ketosis, carb tracking can be an effective strategy. Whether through a dedicated app or a food journal, tracking carb intake can help ensure that Allulose, along with other dietary components, fit within the chosen carb limit. This allows individuals to enjoy the sweetening perks of Allulose while securing their ketogenic path.

Carbs In Allulose

Allulose contains 0g net carbs per 8.0g serving, which makes it an excellent choice for those following a low-carb or ketogenic diet. Furthermore, Allulose is recognized to have a low glycemic index.

Allulose Nutrition Facts

Allulose, per 100g serving, boasts a unique nutritional profile. Notable for its macro components, it contains 0.2g of protein, 0.1g of total lipids, and 99.6g of carbohydrates, predominantly in the form of sugars.

In terms of micronutrients, Allulose is essentially devoid of vitamins and minerals. However, it makes up for this with its distinct low-caloric value, only 240 kcal per 100g, which is significantly less than regular sugars.

The unique attribute of Allulose is its sugar content. Despite being a sugar itself, it offers the sweetness without the associated calories, making it unique among sweeteners.

Nutrient NameAmount and Unit per 100g
Net Carbs0.0
Total Carbs100.0
Sugar Alcohols100.0
Source reference:here

Health Implications of Allulose on a Keto Diet

Observing the nutritional table, it's clear that Allulose doesn't boast a wide array of vitamins or minerals. However, its primary nutritional benefit stems from its low carbohydrate content, which makes it an attractive choice for those following a keto diet, aiming to keep their carb intake minimal.

Incorporating Allulose into Your Keto Meal Plan

  1. Allulose can be used as a sugar substitute in a variety of keto-friendly recipes. Its sweet taste and texture make it an excellent addition to keto desserts, such as cookies, brownies, and cakes. Adding it to morning coffee or tea can also provide a sweet start to the day without compromising the carb limit.
  2. Experimentation is key when it comes to incorporating Allulose into a keto meal plan. Try it in various recipes that call for a sweetener. For instance, use it in a keto-friendly cheesecake, or to sweeten a tangy vinaigrette for a leafy, green salad. It can even be used in savory barbecue sauces, lending a touch of sweetness.
  3. Portion control remains vital despite the low carb content. While Allulose is a welcome addition to a keto diet, it's essential to account for it in the daily carbohydrate intake. Using a food journal or carb tracking app can be helpful in this regard.

Keto-Compatible Alternatives for Allulose

  1. Stevia: A natural sweetener derived from the Stevia rebaudiana plant. It's extremely potent, with a sweetness that goes a long way. Ideal for sweetening beverages like tea and coffee, it can also be used in baking. Like Allulose, it boasts a low carb profile, making it a suitable substitute.
  2. Erythritol: This sugar alcohol has a similar sweetness profile to sugar, but with almost negligible calories and carbs. It's a versatile sweetener that can be used in a range of keto recipes, from desserts to sauces. Erythritol and Allulose share a common advantage in that they don't contribute to tooth decay.
  3. Monk Fruit Sweetener: Made from the extract of monk fruit, it's intensely sweet and a little goes a long way. It's excellent for adding sweetness to a protein shake or a bowl of keto-friendly oatmeal. Monk fruit sweetener has zero calories and carbs, like Allulose, making it a suitable alternative.

Concluding Thoughts on Allulose and Keto

Allulose emerges as a solid ally in the journey of a ketogenic diet. Its low-carb, low-glycemic properties make it a suitable sweetener choice for those looking to maintain a ketogenic lifestyle. Plus, its versatility allows it to be incorporated into a range of keto-friendly recipes, from sweet treats to savory sauces.

Despite its lack of vitamins and minerals, its main nutritional perk lies in its low carbohydrate content, supporting those aiming to keep their carb intake within strict keto bounds. While it's an excellent addition for those seeking a sweet touch without breaking their carb bank, it's important to remember that it's not a nutritional substitute for whole, nutrient-dense foods.

Explore our Is It Keto Knowledge Hub.

Is Monk Fruit Keto-Friendly
Is Inulin Keto-Friendly
Is Cane Sugar Keto-Friendly
Is Palm Sugar Keto-Friendly
Are Sweeteners 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

No, Allulose is a low-carb sweetener that doesn't spike blood sugar or insulin levels, making it unlikely to kick you out of ketosis when consumed in moderation.

Yes, Allulose and D-Allulose refer to the same thing. D-Allulose is just a specific name for the natural form of Allulose.