Sugar free Jell-O cheesecake is a popular low carb dessert option for people following keto, diabetic, or other low carb diets. But exactly how many net carbs are in a serving of sugar free Jell-O cheesecake? Let’s take a detailed look at the carb counts.
The Main Ingredients in Sugar Free Cheesecake Jell-O
There are three main ingredients that go into making sugar free cheesecake Jell-O:
- Sugar free Jell-O mix – Most brands like Jell-O contain 0g net carbs per serving
- Cream cheese – Full fat cream cheese contains approximately 1g net carbs per ounce
- Sweetener – Options like erythritol or stevia add minimal or no net carbs
By choosing sugar free and low carb ingredients, we can minimize the carb content per serving in the final cheesecake recipe.
Net Carbs in Jell-O Brand Sugar Free Cheesecake Mix
One of the simplest ways to make sugar free cheesecake Jell-O is to use a pre-made mix like Jell-O. Here are the nutrition facts for Jell-O Sugar Free Cheesecake Instant Pudding & Pie Filling Mix:
Each 2/3 cup dry mix contains:
- Total carbs: 8g
- Fiber: 0g
- Sugar alcohols: 8g
- Net carbs: 0g
The main sweeteners used in this mix are sucralose and acesulfame potassium (Ace-K). Because these are artificial sweeteners, they contribute 0g net carbs.
The Jell-O cheesecake mix contains milk protein and modified food starch which contribute to the 8g total carbs. But the sugar alcohols present completely offset this, making the net carbs 0g.
So if you prepare sugar free cheesecake Jell-O using solely this mix, each serving would have 0g net carbs.
Net Carbs When Adding Cream Cheese
To make the cheesecake rich and creamy, most Jell-O cheesecake recipes call for adding cream cheese. How does this impact the net carb counts?
Let’s say a recipe uses one 8oz package of full fat cream cheese in addition to the 2/3 cup dry mix. Here are the net carbs for each ingredient:
- Jell-O mix: 0g net carbs
- 8oz cream cheese: Approximately 8g net carbs (based on 1g net carbs per ounce)
So with the cream cheese addition, the total net carbs per cheesecake increases to 8g.
If you slice the cheesecake into 8 servings, that would come out to 1g net carbs per slice. A pretty low carb dessert option!
Lowering Carbs Further with Low Carb Cream Cheese
You can reduce the carb count even more by using an ultra low carb cream cheese option, like:
- Philadelphia 1/3 Less Fat Cream Cheese – 0.5g net carbs per ounce
- Kite Hill Almond Milk Cream Cheese – 0g net carbs per ounce
Using one of these lower carb cream cheese alternatives would bring the net carbs down to around 0.5g-4g per cheesecake, or less than 0.5g net carbs per slice.
Net Carbs with Added Sweeteners
Some Jell-O cheesecake recipes call for added sweeteners like erythritol or stevia to make the cheesecake extra sweet. How do these impact carb content?
1/4 cup of erythritol contains:
- Total carbs: 0g
- Net carbs: 0g
Stevia also contains 0g net carbs per serving. So adding either of these sweeteners won’t alter the net carb totals for the recipe.
Net Carbs for A Baked Jell-O Cheesecake
Instead of just mixing Jell-O pudding with cream cheese, some recipes call for baking the cheesecake in the oven. This results in a firmer, more cake-like texture.
Baked cheesecakes require eggs as a binding ingredient. Eggs add minimal net carbs – around 0.4g per large egg.
So a baked Jell-O cheesecake would have approximately the same carb count as a no-bake version when using the same quantities of the other ingredients.
Comparing Sugar Free Jell-O Cheesecake to Regular Cheesecake
To compare, let’s look at the net carb counts for regular cheesecake made without sugar free Jell-O:
| Serving | Net Carbs |
|---|---|
| 1 slice regular cheesecake | Around 15-25g |
| 1 slice sugar free Jell-O cheesecake | Around 0-1g |
As you can see, sugar free Jell-O cheesecake is significantly lower in net carbs than a traditional cheesecake.
Tips for Keeping Carbs Low
Here are some tips for minimizing carbs when making sugar free Jell-O cheesecake:
- Use Jell-O sugar free pudding mix as the base
- Choose full fat cream cheese or low carb cream cheese
- Avoid graham cracker crusts which can add 15-20g net carbs per slice
- Sweeten with erythritol, stevia, or other zero carb sweeteners as needed
- Stick to no-bake recipes instead of baked cheesecake
- Count net carbs instead of total carbs
The Best Low Carb Sugar Free Cheesecake Recipe
Based on the nutrition info above, the lowest carb sugar free cheesecake recipe involves:
- 1 box (2/3 cup) Jell-O sugar free cheesecake instant pudding mix
- 8oz cream cheese (preferably low carb variety)
- 1/2 cup erythritol or alternative sweetener
This no-bake cheesecake comes out to less than 1g net carbs per slice! It’s hard to find a lower carb cheesecake recipe without sacrificing taste or texture.
Should You Eat Sugar Free Cheesecake on Keto?
Sugar free Jell-O cheesecake can definitely fit into a keto diet. Some things to keep in mind:
- Pay attention to serving sizes. Even though it’s low carb, cheesecake is high in calories.
- Make sure to account for the carbs and calories as part of your daily totals.
- Use low carb ingredients like sugar free Jell-O and low carb cream cheese.
- Avoid eating cheesecake every day – make it an occasional treat.
Enjoyed in moderation, sugar free cheesecake is a smart keto-friendly choice to satisfy sweet cravings.
Is Sugar Free Jell-O Cheesecake Keto-Friendly?
Sugar free Jell-O cheesecake can definitely be part of a keto diet:
- It’s low in net carbs (less than 1g per slice)
- Uses keto-approved ingredients like cream cheese and sugar free sweeteners
- Lets you satisfy sweet cravings without kicking you out of ketosis
When making sugar free cheesecake, be sure to avoid higher carb ingredients like graham cracker crusts. Stick to the basic ingredients for best results when doing keto.
Can Diabetics Eat Sugar Free Jell-O Cheesecake?
In moderation, sugar free Jell-O cheesecake may be suitable for some diabetics. Here are some tips for diabetics wanting to enjoy cheesecake:
- Check with your doctor to see if cheesecake fits into your meal plan
- Look for sugar free Jell-O mixes sweetened with sucralose or stevia
- Use low carb ingredients and minimize carbs per slice
- Watch your portion sizes and don’t overindulge
- Measure your blood sugar levels before and after eating to see the impact
Overall the minimal carbs and sugar make sugar free cheesecake a better dessert choice for diabetics than traditional higher carb options.
Is Sugar Free Jell-O Cheesecake Healthy?
Sugar free cheesecake made with Jell-O has some good things going for it:
- Low in carbs and sugar compared to regular cheesecake
- Contains protein from the cream cheese and instant pudding
- Uses artificial sweeteners instead of sugar
However, it’s still a fairly high calorie dessert. And some people may be concerned about eating artificial sweeteners.
As an occasional treat, sugar free Jell-O cheesecake can be part of an overall healthy diet. But it shouldn’t be eaten daily or in large amounts. Moderation is key.
Conclusion
Sugar free Jell-O cheesecake prepared with low carb ingredients contains minimal net carbs per slice, ranging from 0-1g depending on the specific recipe. This makes it a great low carb dessert option for people following keto, diabetic, or low carb diets.
When limiting carbs, be sure to use sugar free Jell-O, full fat cream cheese, and zero carb sweeteners. Avoid graham cracker crusts and other higher carb add-ins. And enjoy your slice of cheesecake occasionally as part of an overall healthy diet.
