Is Honey Keto-Friendly?

Is Honey Keto-Friendly?

If you want to achieve effective results on your keto diet, it’s important to stick to its restrictions of required sugar and carb intake.

However, it’s definitely hard to let go of sweet foods since a lot of people find them delicious.

This is why sweeteners abound and why many people opt to use sweeteners in what they eat. The thing is, you should be careful of the type of sweeteners you use because some aren’t recommended to be consumed when you’re on the keto diet.

Aside from avoiding food high in carbohydrates, pick low-carb sweeteners for your keto diet instead.

Honey is commonly known as a great sweetener but is it keto-friendly enough to be included in your diet? Read on to know the answer.

Is Honey Keto-Friendly?

Honey is a pure and natural sweetener that’s produced by bees. 

As compared to white sugar, honey is higher in calories.

One tablespoon of white sugar is equivalent to 46 calories, meanwhile, a similar amount of raw honey contains 64 calories, 17 grams of carbs, zero fats, and fiber. 

Basing on that, we can say that honey is a sweetener that’s high in carbs and therefore, isn’t really an option if you wish to maintain ketosis.

You have to remember that in the keto diet, you can only consume a maximum of 15 to 30 grams of carbs per day. 

When you exceed that, you’ll bounce out of ketosis unless you’re an athlete.

It’s because athletes have a record of eating up to a hundred grams of carbs per day while still maintaining ketosis. 

Honey with dipper.

So, if you can’t stop yourself from eating honey, make sure that you’re in a similar state. Otherwise, just simply avoid it. 

Indeed, it’s a healthy substitute for white sugar, however, it still wouldn’t be suitable for an effective keto diet. Try looking for alternatives, one that’s healthy, nutritious, and low in carbs. Would there be any? 

Of course, that would be a big resounding yes! Check out the following below.

Honey Alternatives

A jar of honey

Aside from honey, there are a lot of sweeteners that wouldn’t heighten your sugar and carb level.

Not only are they low in carb, but they could also be great substitutes for white sugar. 

Check out these two:


It’s also a natural sweetener that has no calories and is said to be 200 to 300 times sweeter than sugar.

As a result, it is only used in small portions to avoid excessive sweetness.

Monk Fruit Sweetener

This is also a natural sweetener derived from monk fruit which also contains little to zero amount of carbs and calories. Similar to stevia, it’s a lot sweeter than sugar as well so only small portions of it should be used every time. 

​The Bottom Line

Honey is a great substitute for most traditional sweeteners, but for the keto diet, it’s not something you can include in your diet due to its high carb and calorie content.

A pea-sized amount is alright but never go overboard with it.

Try using alternative sweeteners such as stevia and monk fruit instead and it could help you achieve better results with your keto diet. 

There's no such thing as an "essential carbohydrate."

Mark Hyman, MD

Still Prefer Honey? Cut Down on Your Portion Instead

If you still prefer to eat honey, you can always cut down on the portion you eat.

Instead of eating one big dollop or tablespoon, eat a pea-sized amount instead as previously mentioned. 

About the Author

Ryan is a personal trainer, athlete, health enthusiast, and entrepreneur. He is researching and expanding his knowledge about the ketogenic diet. He spends most of his time writing content about his new learnings of the ketogenic diet and shares it on Ketogenic Supplement Reviews. You can find me on: Facebook, Twitter and Pinterest.