Can I eat sugar free popsicles on keto?

Quick Answer

Yes, you can eat sugar free popsicles on a keto diet. Sugar free popsicles that are sweetened with low carb sweeteners like erythritol or stevia are keto friendly and can fit into your daily carb limit. Just be sure to count the carbs from sugar alcohols and avoid options with high carb sweeteners like maltitol.

What Are Sugar Free Popsicles?

Sugar free popsicles are frozen treats that contain no added sugar. Instead, they are typically sweetened with sugar alcohols (like erythritol or xylitol), artificial sweeteners (like aspartame or sucralose), or natural sweeteners (like stevia).

Popular brands of sugar free popsicles include:

  • Popsicle Zero Sugar
  • Outshine Fruit Bars
  • Halo Top Pops
  • Enlightened Popsicles

Check the nutrition labels to see which sweeteners are used. Opt for popsicles sweetened with erythritol, stevia, sucralose, or aspartame. Avoid options with high glycemic sweeteners like maltitol or corn syrup.

Are Sugar Free Popsicles Keto Friendly?

Most sugar free popsicles can fit into a keto diet when consumed in moderation. The main things to look out for are:

  • Carb count: Check the nutrition label for total carb and sugar alcohol content.Aim for less than 5g net carbs per serving.
  • Sugar alcohols: Some affect blood sugar more than others. Erythritol and xylitol are the best options.
  • Sweeteners: Avoid maltitol, corn syrup, etc. Stevia, monk fruit, and sucralose are ideal.
  • Ingredients: Beware of added starch, dextrose, HFCS, and other starchy thickeners.

As long as you account for carbs from sugar alcohols, most sugar free popsicles can fit into even 20-50g net carb keto diets when consumed in moderation.

Do Sugar Alcohols Count Towards Carbs on Keto?

Sugar alcohols are low carb sweeteners that are frequently used in sugar free popsicles. They provide sweetness with fewer carbs and calories than regular sugar.

However, sugar alcohols can still affect blood sugar levels and insulin response, so they’re not entirely “free” foods. The effect varies between different types of sugar alcohols:

Sugar Alcohol Glycemic Index Net Carb Count
Erythritol 0 0.2g per 1g
Xylitol 13 0.5g per 1g
Maltitol 36 0.7g per 1g
Sorbitol 9 0.5g per 1g

To be safe, count half the sugar alcohols towards your daily carb limit. So if a popsicle contains 10g sugar alcohols, count 5g net carbs. Avoid maltitol, which has a high glycemic impact.

What About Artificial Sweeteners in Popsicles?

Most sugar free popsicles are sweetened with a blend of sugar alcohols and non-nutritive artificial sweeteners like sucralose or aspartame.

Artificial sweeteners provide sweetness without carbs, calories, or glycemic impact. Brands like Splenda, Equal, and Sweet’N Low contain sucralose and aspartame.

Research shows artificial sweeteners do not spike blood sugar or insulin in diabetics or keto dieters. They’re considered “free” and can be subtracted from total carbs.

That being said, some people prefer to avoid artificial sweeteners for other reasons. Luckily, many natural stevia-sweetened popsicle options are also available.

Best Low Carb & Keto Friendly Popsicle Brands

Here are some of the top low carb popsicle brands to enjoy on a ketogenic diet:

Enlightened Keto Collection

  • 1g net carbs per pop
  • Sweetened with erythritol and monk fruit
  • Keto certified
  • Flavors like Chocolate Glazed Donut and Cold Brew Latte

Yasso Greek Yogurt Bars

  • 5g net carbs per bar
  • No added sugar
  • High in protein – 5g per bar
  • Flavors like Mint Chocolate Chip and Coffee Brownie

Halo Top Pops

  • 2-5g net carbs per pop
  • Sweetened with stevia and erythritol
  • Creamsicle, Orange Creamsicle, and Chocolate flavors

Outshine Fruit Bars

  • Around 15g carbs per bar
  • Naturally sweetened
  • No added sugar
  • Real fruit juice and purees used

There are lots of store brand sugar free popsicles that can work too. Just read labels and aim for less than 5g net carbs per serving.

Tips for Low Carb Popsicle Treats

Here are some tips for keeping your popsicle treats keto-friendly:

  • Look for less than 5g net carbs per serving
  • Avoid maltitol and high carb thickeners like cornstarch
  • Count half the sugar alcohols towards carbs
  • Stevia and erythritol are best for blood sugar
  • Limit yourself to one serving as treats
  • Make your own popsicles with keto ingredients

Enjoy popsicles occasionally as a refreshing sweet treat within your daily carb limit. Track carbs and sugar alcohols and choose low glycemic options whenever possible.

How Many Sugar Free Popsicles Can You Eat on Keto?

It depends on the carb content of the popsicles. As a general guide:

  • 20g net carbs/day: 1-2 popsicles max
  • 50g net carbs/day: Around 3 popsicles

The amount that fits your macros also depends on what else you’re eating that day. It’s best to budget no more than 5g net carbs per popsicle into your daily limit.

Avoid going overboard and having popsicles for snacks multiple times a day. Too much sugar alcohol at once may cause digestive issues.

Treat low carb popsicles as an occasional indulgence, not a daily habit. Have just 1-2 servings max at a time.

Can You Make Homemade Keto Popsicles?

Yes, you can easily make keto popsicles at home.

Some easy low carb recipes include:

  • Heavy cream pops: Blend heavy cream, erythritol, vanilla, and berries.
  • Yogurt pops: Mix Greek yogurt with lemon juice and stevia.
  • Coconut milk pops: Blend coconut milk with cocoa powder and your choice of low carb sweeteners.
  • Chocolate avocado pops: Purée avocado, cacao powder, collagen, and monk fruit sweetener.

Pour your keto popsicle mixture into molds and freeze overnight. Insert popsicle sticks when partially frozen.

Homemade allows you to control the ingredients. Avoid fruit purees or juices to keep carbs low.

Potential Downsides of Keto Popsicles

Some potential downsides of low carb popsicles to keep in mind include:

  • Sugar alcohols may cause digestive issues if over-consumed
  • Artificial sweeteners are controversial, though generally considered safe
  • Eating cold or frozen treats may trigger cravings or overeating
  • Fruit-flavored options still contain minimal traces of sugar and carbs
  • Variety of flavors is limited compared to regular popsicles

While keto popsicles can be worked into the diet, they shouldn’t become a daily habit. Use moderation and consider making your own to limit additives.


Enjoying the occasional sugar free popsicle can be part of a healthy keto lifestyle. Look for low carb options sweetened with erythritol, stevia, monk fruit, or sucralose. Count half the sugar alcohols towards your daily net carbs and limit yourself to 1-2 servings at a time. Making your own keto popsicles at home also allows you to control the ingredients. Overall, sugar free popsicles can be a refreshing way to satisfy sweet cravings as long as they fit into your daily carb limit.

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