Is Sugar Free Jello Keto Friendly? Carbs & More

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If you’re on a low carb or keto diet, you may be wondering is sugar free Jello keto friendly? Below, we’ll outline the nutritional info, as well as, if the dessert can kick you out of ketosis.

strawberry jello with the text overlay Is Sugar Free Jello Keto Friendly??

Since you’ll be watching your carbs while you’re doing the keto diet, enjoying sweet treats might seem like a bad idea. But there are still ways you can satisfy your sweet tooth without giving up your diet completely.

With the help of low carb desserts and snacks, you can still enjoy sweets while on keto – you just have to know which treats are off limits.

Here’s everything you need to know about eating packaged sweet snacks while on keto.

Is Sugar Free Jello Keto Friendly?

Sugar free Jello is keto-friendly, contains zero carbs, and only 10 calories. With that said, Jello contains artificial sugars which could effect your ketosis.

sugar free jell-o jigglers in the shape of hearts - red and orange

Strict Keto vs Lazy/Dirty Keto

If you’re following the clean keto diet, you might be putting a focus on picking whole foods that are nutrient dense and low in carbs.

On the other hand, following a dirty keto diet gives you more options when it comes to picking pre-made treats to satisfy your sweet tooth.

Either way, there are a few factors to think about before you can decide whether or not to include sugar free Jello on your daily menu.

The first thing to consider when wondering whether you should be eating sugar free Jello while on a low-carb diet is the net carbs.

Learn more about the Clean Keto vs Lazy Keto

A cup of strawberry sugar free Jello has:

  • 0g Total Fat
  • 0mg Cholesterol
  • 45mg Sodium
  • 0mg Potassium
  • 0g Total Carboyhdrate
  • 0g Dietary Fiber
  • 0g Total Sugars
  • 1 grams of Protein

That means that one snack cup has 0 grams of net carbs. So, if you’re strictly watching your carb intake while on keto, sugar-free jello snack packs might be a quick and easy way to enjoy a sweet treat without the sugar.

Adding a little heavy cream on top of your sugar-free Jell-O is a great way to add in a little fat, too! (Skip the Cool Whip because of the added carbs!)

jello with cream on top with the text overlay is sugar free jello keto-friendly?

Could Sugar Free Jello Kick You Out of Ketosis?

Another thing to think about is the ingredients in your sugar free Jello. While this sweet treat is technically sugar free, it is made with some ingredients that could mimic sugar when it enters your body.

That means in some people, eating a serving of sugar-free jello could cause your blood sugar to spike and increase your insulin response. If those reactions happen within your body, it could kick you out of ketosis.

Sugar Free Jello Ingredients

Since sugar free Jello is low in carbs and made without sugar, it technically fits within the keto diet. But if you’re hoping to enjoy a healthy treat to satisfy your sweet tooth, Jello might not be the best option.

That’s because that little fruit-flavored cup is made with a variety of chemicals, preservatives, and other not so healthy ingredients.

sugar free jell-o cups with blueberries and basil on top

Here’s what’s in a cup of sugar free Jello:

  • Gelatin
  • Adipic acid
  • Maltodextrin
  • Disodium phosphate
  • Fumaric acid
  • Aspartame
  • Artificial flavor
  • Acesulfame potassium
  • Artificial colors
  • Salt

The two most important ingredients to look at on this list is aspartame and maltodextrin. Both of these ingredients are artificial sweeteners aimed at making sugar free Jello taste as close to regular Jello as possible without the need for different sweeteners.

And while neither of these artificial sugars add to the carb count of the Jello, they could trigger a rise in blood sugar right after eating them in some people. That means if you have that reaction, you could go out of ketosis after eating just one cup of sugar-free Jello.

So, if you’re following a clean keto diet, enjoying a cup of sugar free Jello probably isn’t the best idea.

But lazy or dirty keto dieters are free to enjoy sugar free Jello since this diet variation is a little bit less stringent in regards to the use of processed ingredients in their foods.  

blue, green, and red jello shots

Sugar Free Jello Flavors

There are 9 sugar free flavors to choose from. The low-calorie snack flavors include: Black Cherry, Cherry, Lemon, Lime, Orange, Peach, Raspberry, Strawberry, and Strawberry-Banana.

Can You Have Jello Sugar Free Pudding on Keto?

Unlike sugar free Jello, which has zero grams of net carbs, sugar free Jello pudding is not carb-free. That means it might not be the best option while you’re on the keto diet.

sugar free chocolate vanilla swirl Jello pudding Nutritional Information:

  • 1.5g Total Fat
  • 1g Saturated Fat
  • 0mg Cholesterol
  • 170mg Sodium
  • 10g Total Carbohydrate
  • 0g Dietary Fiber
  • 0g Total Sugars
  • 4g Sugar Alcohol
  • 1g Protein

That means one cup of chocolate vanilla swirl pudding has around 9g net carbs. That could be almost half your daily allowance of carbs depending on how many carbs you allow yourself each day!

Another thing to consider when looking at sugar free pudding as a keto treat is the ingredient list. Like sugar free Jello, sugar free pudding is made with an artificial sweetener called maltitol. This sweetener is similar to aspartame and may cause blood sugar spikes in some people, which could kick you out of ketosis.

Too Long; Didn’t Read

The good news is sugar free Jello pudding is low carb and only 10 calories a serving.

With that said, sugar free Jello is not keto-friendly in a strict sense because it has artificial sugars. These could kick you out of ketosis.  The artificial ingredients also do not fit into a clean keto diet, but it could fit into a dirty or lazy keto plan.

If you’re on a dirty ketogenic diet, we love sugar-free jello with heavy whipping cream or whipped cream. You could also use a small bit of fresh fruit (we love few fresh strawberries) for a large dessert!

You can also purchase sugar-free gelatin and sugar-free jello flavors in a box. You just need it and some hot water to make your own jello mixture! This can be a bit cheaper than a snack pack sugar-free Jello.

Also, due to its high net carb count and the inclusion of unhealthy artificial sweeteners, sugar free Jello pudding is not ket-friendly.

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