The Short Answer
Sugar free cherry pie filling typically contains around 15-20 grams of net carbs per 1/2 cup serving. The total carb count is higher at around 25-35 grams per serving, but a good portion of those carbs come from fiber and sugar alcohols like erythritol which don’t raise blood sugar. The exact carb count can vary between brands and flavors. Always check the nutrition label for specifics.
What Are Net Carbs?
When looking at carb content, it’s important to distinguish between total carbs and net carbs.
Total carbs includes all carbohydrates in a food – starch, sugar, fiber and sugar alcohols.
Net carbs refers only to the carbs that impact blood sugar – total carbs minus fiber and sugar alcohols.
For people on low carb or keto diets, net carbs give a more accurate representation of a food’s true carb content. Fiber and sugar alcohols provide few to no calories and do not spike blood sugar levels like other carbs.
So for sugar free pie filling, the total carb count may be 30g per serving, but 10g of that could be fiber and sugar alcohols. That would make the net carb count 20g.
Ingredients in Sugar Free Cherry Pie Filling
There are a few main ingredients that make up most sugar free cherry pie fillings:
– Cherries – The primary ingredient. Provides natural sugar in the form of fructose.
– Erythritol – A sugar alcohol used as a sweetener. Has minimal impact on blood sugar.
– Modified food starch – Used as a thickener. Acts as a source of digestible carbs.
– Cherry juice concentrate – Provides cherry flavor. Contains natural sugars.
– Natural flavors
– Citric acid
– Fruit pectin – A gelling agent and stabilizer
– Salt
– Food coloring
The ingredients will vary slightly between brands. But in general, sugar free cherry pie fillings replace sugar with low calorie sweeteners like erythritol while keeping the cherry content high.
Carb Count of Common Brands
Here is the typical carb content per 1/2 cup serving of popular sugar free cherry pie filling brands:
| Brand | Total Carbs | Fiber | Net Carbs |
|---|---|---|---|
| Smucker’s | 15g | 5g | 10g |
| Caulipower | 24g | 12g | 12g |
| Mrs. Smith’s | 35g | 20g | 15g |
| Comstock | 30g | 10g | 20g |
As you can see, Smucker’s has the lowest net carb count at 10g per serving. Caulipower and Mrs. Smith’s are also relatively low at 12g and 15g net carbs. Comstock is higher at 20g net carbs.
Factors That Impact Carb Content
Several factors can cause the carb content to vary between brands:
– Type and amount of sweetener – Some use more erythritol than others. More sugar alcohols = fewer net carbs.
– Fruit content – More cherry content adds natural sugars and carbs.
– Added thickeners – Starches add to total carb count.
– Serving size – Nutrition is based on 1/2 cup. Larger portions mean more carbs.
– Cherry variety – There are over 200 varieties of cherries. Sweet cherries have more sugar than tart cherries.
– Added flavors – Things like cinnamon and vanilla extract add small amounts of carbs.
– Production method – Differences in processing and preparation.
So carb content can range quite a bit. Again, check those labels for net carb counts.
Making Your Own Low Carb Pie Filling
You can make DIY keto cherry pie filling with just a few ingredients:
– Pitted cherries – Use fresh or frozen
– Erythritol – For sweetening
– Lemon juice – Adds bright flavor
– Cornstarch or arrowroot – To thicken
– Water
– Cinnamon, nutmeg, vanilla (optional)
Simply cook the cherries over medium heat with the sweetener, lemon juice and spices until softened. Mix cornstarch with water to make a slurry and add to thicken. Cool before using in pies.
With full control over the ingredients, you can achieve under 10g net carbs per serving.
Health Benefits of Cherry Pie Filling
Aside from being low carb, sugar free cherry pie filling provides some nice health benefits thanks to the cherries:
– Antioxidants – Cherries contain anthocyanins that reduce inflammation.
– Melatonin – Cherries are one of the only foods with natural melatonin to improve sleep.
– Nutrients – Cherries provide vitamin C, potassium, copper and manganese.
– Anti-cancer – Studies show compounds in cherries may slow cancer cell growth.
– Arthritis relief – The anthocyanins in cherries help reduce arthritis symptoms.
– Memory improvement – Anthocyanins protect neurons and boost brain function.
So enjoy your cherry pie without guilt! Even sugar free and low carb, it offers great nutrition.
Uses for Sugar Free Cherry Pie Filling
Aside from pie, you can use sugar free cherry pie filling in various low carb desserts:
– Cheesecake – As a topping or swirled into the batter.
– Parfaits – Layer with plain Greek yogurt and whipped cream.
– Chia pudding – Stir a spoonful into chia seed pudding.
– Oatmeal – Mix into plain oats or chia oatmeal.
– Pancakes – Add to the batter or serve on top.
– Ice cream – Heat and pour over low carb ice cream.
– Fruit salad – Combine with berries and lemon juice.
– Smoothies – Blend with almond milk and protein powder.
– Thumbprint cookies – Use as a filling for shortbread thumbprints.
– Yogurt bowls – Top Greek yogurt with pie filling and nuts.
– Ambrosia salad – Mix with coconut, citrus and whipped cream.
– Dip – Serve with fresh fruit or keto cookies for dipping.
The possibilities are endless for incorporating this versatile, low carb item into all kinds of delicious treats. Get creative with recipes!
Storing and Freezing
An opened can of sugar free cherry pie filling will last 1-2 weeks refrigerated. To extend the shelf life, store in the freezer instead. It will keep frozen for 6-12 months.
Let thaw overnight in the fridge before using. Or for a quick thaw, microwave 30 seconds to 1 minute. Stir well before serving.
Freezing is great for saving leftover homemade pie filling too. Simply transfer to an airtight container or freezer bag. It will keep for many months frozen.
Proper storage helps maintain the quality and freshness of your pie filling. Use freezer bags or containers to prevent freezer burn.
Conclusion
Sugar free cherry pie filling can be a great low carb option, providing around 15-20 grams of net carbs per serving. Brands like Smucker’s, Cauliplower and Mrs. Smith’s offer excellent nutrition and flavor. Controlling ingredients when you make it yourself allows you to further reduce the carbs.
Cherry pie filling is also packed with antioxidants, melatonin and other beneficial plant compounds. There are so many delicious ways to eat it beyond pie too – as a topper for pancakes, mixed into oatmeal or blended into smoothies. With proper storage in the refrigerator or freezer, it will last for weeks or months. Next time you need a keto-friendly sweet treat, sugar free cherry pie is the way to go.
