Candy On Keto: Good Or Bad?

The ketogenic diet is a low-carbohydrate method of eating that aims to put you in a state of ketosis, where your body burns fat for energy instead of carbohydrates. This means that most sugary sweets are off-limits. However, there are keto-friendly candy options available that can satisfy your sweet tooth without kicking you out of ketosis. These candies typically use sugar substitutes like erythritol, stevia, and monk fruit to provide sweetness without the carbs. It's important to read labels and watch your portion sizes, as even keto-friendly candies can have an impact on your blood sugar and weight loss goals if overconsumed.

Keto candy recommendations

If you're craving sweets on a keto diet, there are plenty of keto-friendly options to satisfy your sweet tooth. Here are some recommendations for keto candies, including gummy candies, hard candies, chocolates, and more:

Gummy Candies:

• Kiss My Keto Gummy Bears: These gummy bears have a similar taste and texture to regular gummy bears, but with only 2 net carbs per bag. They are made with MCT oil, which is great for the keto diet.
• Kiss My Keto Fish Friends: These are identical to Swedish fish but with only 2 net carbs per bag.
• Scrummy Gummy Bears: These gummy bears are made without artificial sweeteners, flavours, colours, or sugar alcohols, so they won't cause stomach aches. A whole bag has only 1 net carb!
• SmartSweets Gummy Bears: Sweetened with stevia and allulose, these gummy bears are a keto-friendly alternative to a childhood favourite. Each bag is relatively high in net carbs, but you can divide it into portions.
• Lily's Sour Gummy Worms: If you like sour candies, these sour gummy worms from Lily's are a great option. They have a tangy exterior that turns sweet, with Tart Apple-Peach and citrusy Lemon-Raspberry flavours.
• Project 7 Gummies: This variety pack includes sour gummy worms, sour apple rings, sour fruit gummies, and regular gummy bears. They are a little higher in carbs with 6 net carbs per bag, but you can eat half the bag to cut the carbs in half.

Hard Candies:

• Stevita Naturals Hard Candy: These keto-friendly hard candies are sugar-free, all-natural, and have zero net carbs. They come in strawberry, cherry, grape, and orange flavours.
• Koochikoo Lollipops: These sugar-free lollipops are made with natural fruit flavours and organic prebiotic fibre, with just 1 net carb per lollipop. Flavours include pineapple-orange, fuji apple, pomegranate-blueberry, and blueberry-lemon.
• Project 7 Organic Golly Lolli's: These keto lollipops are made with organic fruit concentrates and sweetened with monk fruit. Each lollipop has 2 net carbs, and there are four fruity flavours in each pack.
• Better4U Organic Fruit Drops: These no-sugar fruit drops come in four delicious flavours: tangy fuji apple, strawberry, sour lemon, and zesty peach. There are 3 net carbs for 5 pieces.
• Better4U Peppermint Drops: If you like starlight mints, these peppermint drops from Better4U are a great keto option. They have 3 net carbs for 5 pieces and are made with prebiotic fibre.

Chocolates and Other Treats:

• Quest Peanut Butter Cups: For peanut butter lovers, these peanut butter cups from Quest are a great keto option. They are made with dairy-based proteins and have only 1 gram of sugar per serving.
• ChocZero Milk Chocolate Squares: Rich, sweet, and ultra-chocolatey, these milk chocolate squares from ChocZero have just 1 net carb per piece.
• ChocZero White Chocolate Peanut Butter Cups: If you've been missing white chocolate on your keto diet, these peanut butter cups from ChocZero are a great choice. They are free of sugar alcohols, artificial sweeteners, soy, and palm oil, and have only 1 gram of net carbs per piece.
• Lily's Chocolate Bars: These chocolate bars from Lily's are sweetened with stevia, making them a low-carb treat. They offer a variety of flavours, including salted caramel, dark chocolate, milk chocolate, and salted almond. Each serving has 4 net carbs.
• Go Better Keto Dark Chocolate Hazelnut Butter Cups: These hazelnut butter cups are a great alternative to Nutella and other chocolate-hazelnut spreads, which are usually loaded with sugar. They have less than 1 gram of net carbs per serving and are vegan, dairy-free, soy-free, and preservative-free.
• N!CK's Keto Snack Bar: These keto-friendly candy bars are similar to Snickers bars, with a rich milk chocolate coating, crunchy peanuts, and a caramel filling. The entire bar has only 3 net carbs!
• Keto Farms Candied Nuts: These candied peanuts come in individual packs, making them perfect for portion control. Each pack has only 1 or 2 net carbs, and you can choose from butter toffee peanuts, maple candied pecans, or cocoa-dusted almonds.

Remember, while these candies are keto-friendly, it's important to practise moderation and ensure they fit within your daily carb allowance. Enjoy these treats as an occasional indulgence!

How to tell if candy is keto-friendly

To determine whether a candy is keto-friendly, you need to consider the following factors:

Total Carbohydrates

The total number of carbohydrates per serving will be clearly labelled on the packaging. For candy to be considered keto-approved, the number of carbs per serving should be below 30 grams.

Net Carbohydrates

Net carbs refer to the number of carbohydrates your body will actually digest. To calculate this, subtract the total amount of fibre (which includes some sugar substitutes) from the total number of carbs. For keto-friendly candy, you want to aim for fewer than 10 grams of net carbs per serving.

Sweeteners

Look for candy with zero grams of added sugar. However, note that your body processes different sugar substitutes in various ways, so some are more keto-friendly than others. Sugar alcohols, for example, will provide some calories as your body will digest about half the sugar.

Ingredients

Check the ingredients list for any harmful components, such as erythritol, IMO, or gluten. Ideally, you want a candy that is gluten-free and does not contain any artificial sweeteners, colours, or flavours.

Flavours and Textures

When it comes to keto candy, caramel is a popular flavour, as are peanut butter and chocolate fillings. Almonds and dark chocolate are often used to add a crunchy texture.

Number of Pieces

Consider how many pieces of candy are in each pack. If you want to use keto candy to suppress hunger pangs in the morning, opt for a pack with six to eight servings. If you want to replace all treats with keto candy, choose a pack with more than ten pieces.

Best keto candy for white chocolate lovers

A keto diet is a low-carbohydrate method of eating that restricts your daily carb intake to 20-50 grams to put your body in ketosis, a metabolic state in which it burns fat for energy instead of carbs. This means that most sugary sweets are off-limits. However, there are plenty of keto-friendly candy options available, including some specifically for white chocolate lovers.

ChocZero White Chocolate Peanut Butter Cups

These peanut butter cups are made with high-quality South American cocoa butter and are free of sugar alcohols, artificial sweeteners, soy, and palm oil. With only 1 gram of net carbs per 14-gram piece, they are a perfect treat for those on a very low-carb diet. They are sweetened with monk fruit, giving them a creamy, rich, and buttery taste.

ChocZero White Chocolate Keto Baking Chips

For those who enjoy baking, ChocZero offers white chocolate baking chips that are keto-friendly and perfect for adding to your favourite recipes.

ChocZero White Chocolate Keto Peanut Butter Cups

Another great option for peanut butter lovers, these white chocolate treats are sure to satisfy any sweet tooth while keeping you in ketosis.

ChocZero White Chocolate Coconut Royal Truffles

A delicious combination of white chocolate and coconut, these truffles are part of ChocZero's keto-friendly range.

ChocZero White Chocolate Almond Keto Bark

If you're a fan of nuts, this white chocolate almond bark from ChocZero is a great keto-friendly option.

ChocZero White Chocolate Hazelnut Spread

Spread on some keto-friendly toast or enjoy straight from the jar—this sugar-free hazelnut spread from ChocZero is a delicious way to get your white chocolate fix while sticking to your keto diet.

In addition to these white chocolate options, there are also a variety of other keto-friendly candies available, including gummy bears, hard candies, chocolate-covered caramels, and more. So, if you're craving something sweet while on a keto diet, there are plenty of options to choose from that won't kick you out of ketosis.

Best keto candy for Nutella lovers

If you're a Nutella lover, you're probably craving something sweet and nutty. Luckily, there are some great keto-friendly options that can satisfy your sweet tooth without kicking you out of ketosis. Here are some of the best keto candies for Nutella lovers:

Go Better Keto Dark Chocolate Hazelnut Butter Cups

These hazelnut butter cups are the perfect indulgent alternative to Nutella. They are made with hazelnut butter and topped with Himalayan sea salt, offering a delicious blend of sweet and salty flavours. With less than 1 gram of net carbs per serving, they are a great option for those watching their carb intake. They are also vegan, dairy-free, soy-free, and preservative-free, making them a good choice for those with dietary restrictions or allergies.

ChocZero White Chocolate Peanut Butter Cups

If you're looking for a white chocolate treat, these peanut butter cups from ChocZero are a great option. Sweetened with monk fruit, they are free of sugar alcohols, artificial sweeteners, soy, and palm oil. With only 1 gram of net carbs per piece, they are a tasty and indulgent option for those on a very low-carb diet.

Lily's Dark Chocolate Covered Caramels

For fans of chocolate-covered caramels, Lily's offers a delicious keto-friendly option. Their bite-sized caramels are covered in 55% dark chocolate and sweetened with stevia and erythritol, a sugar alcohol that may be easier on the digestive system than other artificial sweeteners. With 6 grams of net carbs per serving, they are a tasty treat that won't derail your keto diet.

BHU Keto Truffle Fat Bombs

If you're looking for an organic option, BHU Keto Truffle Fat Bombs are a great choice. They come in four delicious flavours: Double Dark Chocolate, Hazelnut, Mint, and Peanut Butter. With only 1 gram of net carbs per piece (for the peanut butter flavour), they are a decadent treat that fits perfectly into your daily carb count.

Sweetwell Keto Chocolate Bites

These keto-friendly bites from Sweetwell combine chocolate and nuts for a tasty treat. They are sweetened with a blend of stevia and erythritol and are free of artificial colours and sweeteners. With 1 gram of net carbs per serving, they are a good option for those who love the taste of nuts and chocolate but want to stick to their keto diet.

Bulletproof Original Milk Style Chocolate Bar

If you're craving milk chocolate, the Bulletproof Original Milk Style Chocolate Bar is a great keto-friendly option. Despite tasting like it's packed with sugar, this bar only has 2 net carbs per serving. It is sweetened with stevia and erythritol, which don't impact blood sugar levels, making it a perfect treat for those following a keto diet.

Best keto hard candy

The keto diet is a low-carbohydrate method of eating that restricts your daily carb intake to 20–50 grams to put you in ketosis, a metabolic state in which your body burns fat instead of carbs for energy. This means that most sugary sweets are off-limits. However, there are plenty of keto-friendly candy options that can be enjoyed.

Stevita Naturals Hard Candy

Stevita Naturals Hard Candy is a keto-friendly, sugar-free, all-natural hard candy with zero net carbs. They are naturally sweetened with stevia and isomalt, a sugar alcohol derived from sugarcane. These candies come in four classic flavours: cherry, grape, orange, and strawberry.

Dr. John’s Healthy Sweets Peppermint Hard Candy

Dr. John’s Healthy Sweets Peppermint Hard Candy is a refreshing, keto-friendly, mint-flavoured candy. They are sweetened with erythritol and xylitol, and naturally flavoured and coloured with fruit and vegetable juice. A serving of four pieces (18 grams) contains 2 grams of net carbs.

Werther's Sugar-Free Hard Candies

Werther's makes decent hard candies without maltitol, which can raise your blood sugar and kick you out of ketosis.

Better4U Organic Fruit Drops

These no-sugar fruit drops are made with prebiotic fibre and have just 3 net carbs for 5 pieces. Flavours include tangy Fuji apple, strawberry, sour lemon, and zesty peach.

Better4U Peppermint Drops

If you like starlight mints, these peppermint drops from Better4U will be a good alternative. Like the fruit drops, they are made with prebiotic fibre and have 3 net carbs for 5 pieces.

Frequently asked questions