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Is honey suitable for keto diet

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If you’re on the keto diet, you may be wondering if honey is a good fit for your eating plan. The answer isn’t necessarily clear-cut, as honey does contain carbohydrates. However, it also has some impressive health benefits that may make it worth incorporating into your keto diet routine. In this article, we’ll take a look at if honey is a good choice for the keto diet and how to work it into your meal plan.

What is a Keto diet?

Keto diet is a very low-carb, high-fat diet. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. Keto diet has many potential health benefits, including weight loss, improved mental clarity and decreased inflammation. However, it’s important to choose the right foods when following this diet, as some foods can quickly kick you out of ketosis.

Does honey count as carbs?


Yes, Carbohydrates are a type of macronutrient found in many foods, including honey. Honey contains approximately 17 grams of carbohydrates per tablespoon. Carbohydrates are essential for the body to function properly, as they are broken down into glucose, which is used for energy.


Sugar is a type of carbohydrate that is found in many foods, including honey. Sugar provides the body with energy and helps to sweeten foods. Honey contains approximately 12 grams of sugar per tablespoon.


Calories are a unit of measurement that measures the amount of energy in food. Honey contains approximately 64 calories per tablespoon.

Is honey suitable for keto diet?

When people think of a keto diet, they often imagine a diet that is high in fat and protein, and low in carbs. However, there are a few different variations of the keto diet, and not all of them are equally restrictive when it comes to carbs. For example, some people on a keto diet may consume up to 50 grams of carbs per day, while others may only consume 20 grams. Regardless of the variation, all keto diets require that the majority of calories come from fat, with a smaller percentage coming from protein, and an even smaller percentage coming from carbs.

Given these dietary restrictions, honey is not an ideal food for people following a keto diet. Honey is primarily composed of sugar, which is a type of carb. In fact, one tablespoon of honey contains 17 grams of sugar and 64 calories, all of which come from carbs. For comparison, one ounce of cheddar cheese contains 7 grams of fat and 11 grams of protein, with no carbs. As you can see, honey is very high in carbs compared to other keto-friendly foods. Therefore, it is best to avoid honey if you are following a strict keto diet.

How much honey can you have on a keto diet?

While honey is a natural sweetener that contains vitamins and minerals, it’s not necessarily keto-friendly. That’s because it also contains sugar, which can raise blood sugar levels. The amount of honey you can have on a keto diet depends on your overall carb intake for the day.

If you’re eating a very low-carb diet, you may need to limit yourself to just a teaspoon or two of honey per day. However, if you’re eating a moderate-carb diet, you may be able to include up to one or two tablespoons of honey in your daily menu.

Ultimately, the best way to figure out how much honey you can have on a keto diet is to monitor by looking at the nutritional information of the honey and counting the amount you can take.

What can I substitute for honey on keto?

Honey subsitutes for keto diet

1. Maple Syrup

One of the best substitutes for honey is maple syrup. Maple syrup is a natural sweetener that is made from the sap of maple trees. It has a similar sweetness to honey and can be used in a variety of recipes. Additionally, maple syrup contains fewer calories and carbs than honey, making it a better choice for those on a keto diet.

2. Coconut Sugar

Coconut sugar is another good substitute for honey. Coconut sugar is made from the sap of coconut palms and has a similar taste and texture to honey. However, it contains fewer calories and carbs than honey, making it a better choice for those on a keto diet. Additionally, coconut sugar contains vitamins and minerals that honey does not, making it a more nutritious option.

3. Stevia

Stevia is a natural sweetener that comes from the Stevia rebaudiana plant. It is hundreds of times sweeter than sugar but has no calories or carbs, making it an ideal choice for those on a keto diet. Additionally, stevia has been shown to have some health benefits, such as lower blood sugar levels and improved dental health.


A keto diet is a low-carbohydrate, high-fat diet that can help you lose weight. While honey does contain some carbohydrates, it can still be consumed on a keto diet in very low quantities. There are many substitutes for honey for your keto diet, that have lower carbs than honey but their nutritional value might not be comparable to raw honey itself. Have you tried a keto diet before? What was your experience like?


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