How many carbs in a sugar free ice cream cone?

Quick Answer

The number of carbs in a sugar free ice cream cone can vary depending on the brand and size of the cone. However, on average, a sugar free ice cream cone contains around 15-25 grams of net carbs. The cone itself contributes about 5-15 grams of carbs, while the sugar free ice cream contains around 10-15 grams of carbs per serving. So for a medium-sized sugar free ice cream cone, you can expect a total carb count of 15-25 grams.

What Are Net Carbs?

Net carbs refer to the number of digestible carbohydrates that affect blood sugar levels. To calculate net carbs, you take the total carbs and subtract fiber and sugar alcohols. Since fiber and sugar alcohols are not fully digested, they do not raise blood sugar in the same way as other carbs.

Here is the formula:

Total Carbs – Fiber – Sugar Alcohols = Net Carbs

So if a food contains 15g total carbs, 5g fiber, and 5g sugar alcohols, the net carbs would be:

15g – 5g – 5g = 5g net carbs

Focusing on net carbs provides a more accurate view of a food’s real-world effects on blood sugar and insulin compared to looking just at total carbs. This makes net carbs the preferred carb metric, especially for people on low-carb or keto diets.

Carbs in Sugar Free Ice Cream

Sugar free ice cream is made without added sugars, but it still contains other carbs and starches for texture, taste, and sweetness. Some sources of carbs in sugar free ice cream include:

– Milk sugars like lactose – Milk naturally contains around 12g carbs per cup, so sugar free ice creams made with milk will have some lactose-derived carbs.

– Thickeners like maltodextrin, cornstarch, or tapioca starch – These add small amounts of digestible carbs.

– Sugar alcohols like erythritol, sorbitol, or xylitol – Sugar alcohols provide sweetness with fewer carbs than sugar. They count as half their grams toward net carbs.

– Chicory root fiber – This added fiber offsets some carbs.

– Natural sugars in nuts, cocoa, etc. – Ingredients like nuts and chocolate have their own carbs even without added sugar.

So while sugar free ice cream skips the 15-20g of added sugar in regular ice cream, it still has around 5-15g net carbs per serving thanks to the other necessary ingredients. Check the nutrition label and do the net carb math when comparing brands. Keto-friendly options tend to have under 10g net carbs.

Carbs in Ice Cream Cones

An ice cream cone adds further carbs on top of the ice cream itself. Here are the carb counts for popular cone types:

– Cake cone: 9-13g carbs – Cake cones are made from refined flour so they contain significant digestible carbs.

– Waffle cone: 7-10g carbs – Waffle cone batter has less flour than cake cones. Still has moderate carbs from the wheat-based batter.

– Sugar cone: 9-12g carbs – These are crispy cones made with flour, sugar, and egg whites. The sugar adds more carbs.

– Chocolate-dipped cone: add 3-5g carbs – The chocolate coating adds extra carbs and sugar.

– Nilla wafer cone: 13-16g carbs – These cone alternatives are made from higher carb vanilla wafers.

Cone Type Net Carbs
Cake Cone 9-13g
Waffle Cone 7-10g
Sugar Cone 9-12g
Chocolate Dipped Cone 12-17g
Nilla Wafer Cone 13-16g

As you can see, the cone itself adds a significant amount of carbs to the final treat. So opting for a lower carb cone alternative can help minimize the carb impact. Some keto-friendly low carb cone options include:

– Almond flour cone – Around 3g net carbs
– Low carb tortilla cone – Around 5g net carbs
– Lettuce wrap – Under 1g net carb

Net Carbs in a Sugar Free Ice Cream Cone

Putting together the carb counts of both components, here are some examples of the total net carbs in a sugar free ice cream cone:

– Small cake cone (10g) with 1/2 cup sugar free ice cream (10g) = 20g net carbs

– Medium waffle cone (8g) with 1/2 cup sugar free ice cream (10g) = 18g net carbs

– Large waffle cone (10g) with 1 cup sugar free ice cream (15g) = 25g net carbs

As you increase the size of the cone and the amount of ice cream, the net carbs add up. Sticking to a small cone with a kid-sized scoop of ice cream will keep the total carbs lowest at around 15-20g.

Opting for an almond flour or low carb tortilla cone alternative in a small size can bring the total carb count down to 10g or less for the cone and ice cream together.

Low Carb Ice Cream Cone Options

If you’re limiting carbs, here are some of the best low carb cone and sugar free ice cream choices:


– Almond flour cone – 3g net carbs
– Lettuce leaf – 1g net carb
– Low carb tortilla – 5g net carbs
– Cone made with coconut flour or nut flour – 5g net carbs

Sugar Free Ice Cream:

– Halo Top – 5-10g net carbs per serving
– Breyer’s CarbSmart – 3-5g net carbs per serving
– Enlightened – 5-8g net carbs per serving
– Rebel – 2-5g net carbs per serving
– Chilly Cow – 8-12g net carbs per serving

Tips to Reduce Carbs:

– Choose a small kiddie-sized cone.
– Opt for a sugar free ice cream with under 5g net carbs per serving.
– Eat just half the cone and save the rest for later.
– Scrape out the inside of high carb cake cones before adding ice cream.

Should You Have Sugar Free Ice Cream on a Low Carb or Keto Diet?

Sugar free ice cream can fit into a low carb or keto diet when consumed in moderation, but there are a few factors to be aware of:

– The carbs can add up quickly, especially with large servings. Stick to a keto-friendly brand with <10g net carbs per serving. - Many sugar free ice creams use sugar alcohols, which may cause digestive issues in some people when eaten in excess. - Sugar free ice cream is highly processed and doesn't offer the same nutritional benefits as whole foods. Use it as an occasional treat. - The sweet taste may cause cravings for other sweets and carbs. Be careful not to overindulge. - Check labels for sneaky added ingredients like corn syrup solids or dextrose. As an occasional dessert, a small sugar free ice cream cone can be a nice treat for 20-30g daily net carbs. But don't make it a daily habit as the carbs, sugar alcohols, and processed ingredients aren't ideal nutritionally. Always read labels and account for the carbs into your daily totals.

Keto-Friendly Dessert Alternatives to Ice Cream Cones

If you want to keep carbs to a minimum, here are some delicious keto-friendly desserts that can satisfy an ice cream craving:

– Keto “Nice” Cream – Blend frozen avocado, coconut cream, almond milk, vanilla, and your favorite low carb sweetener. Scoop into a lettuce leaf “cone”.

– Chia Pudding – Made with chia seeds, coconut milk, cocoa powder, and sweetener. Refrigerate until thick.

– Frozen Greek Yogurt Bark – Mix Greek yogurt, lemon juice, vanilla, sweetener, and freeze in a sheet pan. Break into pieces.

– Raw Fudge – Blend cacao powder, coconut butter, coconut oil, vanilla extract, and sweetener. Pour into silicone molds or freeze in a pan.

– Fat Bombs – Mix melted coconut oil, cocoa powder, nut butter, and sweetener. Freeze in silicone molds for an icy, fudgy treat.

– Berries with Whipped Cream – Top fresh raspberries, blackberries, or strawberries with unsweetened whipped heavy cream.

By choosing low carb ingredients and natural sweeteners, you can make delicious frozen desserts at home to satisfy an ice cream craving without all the added sugar and carbs. Get creative with keto ingredients like avocado, chia seeds, nuts, nut butters, unsweetened cocoa powder, full-fat dairy, and berries.


A sugar free ice cream cone can contain anywhere from 15-30+ grams of net carbs depending on the size and ingredients used. The cone itself contributes around 5-15g carbs, while the sugar free ice cream has roughly 10-15g carbs per serving but can be higher or lower depending on the brand.

To keep carbs low, opt for a small cone size, try an almond flour or low carb tortilla cone alternative, choose a keto-friendly ice cream with minimal carbs, or make your own custom creation at home using low carb ingredients. While sugar free ice cream can be included moderately in some low carb diet plans, focusing on whole foods, healthy fats, and fiber is recommended for better health and nutrition.

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