Is Cool Whip OK on low carb diet?

Quick Answers

Cool Whip can be part of a low carb diet in moderation. It has some carbs from added sugar, but less than other whipped toppings. A 2 tablespoon serving has around 1g net carbs. So as an occasional treat, Cool Whip is fine for low carb and keto diets if it fits your macros. Just be mindful of portions.

What is Cool Whip?

Cool Whip is a brand of whipped topping made by Kraft Foods. It is a light, frozen whipped cream that comes sweetened or sugar-free. The original version contains cream, skim milk, high fructose corn syrup, and hydrogenated vegetable oil. It mimics the texture of freshly whipped cream but contains less fat.

Cool Whip comes pre-whipped in tubs or in a pressurized can to create soft swirls. It does not require whipping. The advantage over real cream is convenience – it lasts much longer refrigerated and whips up instantly. It’s popular as an easy topping for desserts like pie, cakes, fruit salad and more.

Nutrition Facts for Cool Whip

Here are the basic nutrition facts for a 2 tablespoon serving of original Cool Whip:

Calories 25
Fat 2g
Carbs 2g
Fiber 0g
Sugar 2g
Protein 0g

As you can see, a serving is low in calories and fat but contains 2 grams of carbohydrate from sugar.

There is also a sugar-free/fat-free Cool Whip option with the following nutrition per 2 tablespoons:

Calories 15
Fat 0g
Carbs 2g
Fiber 0g
Sugar 0g
Protein 0g

The sugar-free version has slightly fewer calories and no sugar. But it still contains 2 grams of carbohydrate from other ingredients.

Is Cool Whip Keto-Friendly?

The keto diet aims to get 70-80% of calories from fat and limit carbs to 20-50 grams per day. This very low carb intake helps the body reach ketosis, a fat burning state.

On keto, most desserts and sweet treats are off limits due to the high carb content. But Cool Whip can fit into a keto diet in moderation.

A 2 tablespoon serving contains just 1 gram of net carbs (total carbs minus fiber). This fits easily into a keto macro plan. The sugar-free version contains no sugar alcohols or other ingredients that might impact ketosis.

Just keep portions of Cool Whip small, since the carbs can add up quickly. Use it sparingly to top baked goods or add a dollop to keto mousse or chia pudding. Be mindful of other ingredients it’s paired with too.

Is Cool Whip Allowed on Low Carb Diets?

Low carb diets like the Atkins diet, South Beach diet, and paleo diet also aim to reduce carbohydrate intake. But they are less strict than keto, allowing 50-150 grams of carbs per day.

With around 1 gram of net carbs per serving, Cool Whip can fit into a low carb eating plan in moderation. A few tablespoons provide sweet flavor and creamy texture, without a big carb load.

Here are some tips for enjoying Cool Whip on a low carb diet:

– Stick to small servings of 1-2 tablespoons. Measure carefully.
– Use sugar-free Cool Whip to avoid added sugar.
– Be mindful of total carbs in recipes using Cool Whip. Track your intake.
– Use Cool Whip to top low carb desserts made with allowed ingredients like cream cheese, nuts, and sugar substitutes.
– Avoid eating Cool Whip by itself from the tub or on high carb foods like cake.

As with keto, it comes down to watching your portions and overall carbohydrate limits. When enjoyed occasionally and in moderation, Cool Whip can be included.

Best Low Carb Desserts with Cool Whip

Here are some of the tastiest low carb dessert recipes that use Cool Whip:

Cheesecake Fluff

This no-bake dessert is a light and creamy cheesecake mousse made with cream cheese, sour cream, vanilla, and whipped topping. Easy to make with just 5 ingredients.

Chocolate Peanut Butter Icebox Cake

Layers of Cool Whip, peanut butter, and chocolate sauce create a fudgy, no-bake frozen cake. Just 4 net carbs per serving.

Lemon Cream Pie

A classic low carb lemon pie with sugar-free Cool Whip and a buttery almond crust. Tart and refreshing after dinner.

Pumpkin Cream Cheese Mousse

Pumpkin pie flavor in a smooth, pudding-like mousse topped with cinnamon Cool Whip.

Strawberry Shortcake

Bake up some keto-friendly biscuits and add juicy strawberries with pillowy whipped topping for a fresh strawberry shortcake.

Is Cool Whip Allowed on Paleo Diet?

The paleo diet avoids processed foods, sugar, and dairy. So standard Cool Whip is not paleo-approved.

However, there are modified paleo “Cool Whip” recipes using coconut milk or coconut cream. These whip up into an airy topping or dessert filling.

Some paleo whipped topping options include:

– Coconut whipped cream – Chilled cans of full-fat coconut milk can be whipped into plant-based whipped cream. Sweeten with maple syrup or honey if desired.

– Coconut butter whipped cream – Blend coconut butter with coconut milk or water until light and fluffy.

– Fruit whipped cream – Puree frozen bananas, pineapples, or mangoes into soft serve texture. Top desserts or add non-dairy milk for lighter whipped cream.

So with some adjustments using paleo-friendly ingredients, you can create a Cool Whip replacement to enjoy on the paleo diet.

Is Cool Whip Allowed on Keto Diet?

The keto diet is a very low carb, high fat diet. It limits carbs from all sources, including sugars and processed foods.

While regular Cool Whip contains added sugar, which is restricted on keto, it can be included in moderation. A 2 tbsp serving has 1g net carb, which fits into keto macros.

Sugar-free Cool Whip is preferable for keto, since it eliminates the added sugar. This allows more carbs to be allocated to other foods. The sugar substitutes like sucralose in the sweetened version do not affect ketosis.

Portion control is key, since the carbs in Cool Whip add up quickly. Use it sparingly to top keto desserts made with fats like cream cheese and nuts. Avoid eating large amounts by the spoonful.

Overall, Cool Whip can fit into a well-formulated keto diet when used properly. Enjoy it occasionally in small amounts to satisfy sweet cravings. Just account for the carbs in your daily tally.

Cool Whip Ingredients and Carbs

Here is a look at the ingredient list and carb count for Cool Whip:

Regular Cool Whip
Water, Hydrogenated Vegetable Oil (Coconut and Palm Kernel Oils), High Fructose Corn Syrup, Less than 2% of: Sodium Caseinate (a Milk Derivative), Natural and Artificial Flavor, Xanthan and Guar Gums, Polysorbate 60, Sorbitan Monostearate, Beta and Alpha Tocopherols (Vitamins E).

Each 2 tbsp serving has 2g total carbohydrates, 0g fiber.

Sugar Free Cool Whip
Water, Hydrogenated Soybean Oil, Maltodextrin, High Fructose Corn Syrup, Contains Less Than 2% of: Sodium Caseinate (a Milk Derivative)**, Natural and Artificial Flavors, Xanthan and Guar Gums, Sucralose, Polysorbate 60, Sorbitan Monostearate, Beta Carotene (Color).

2 tbsp provides 2g total carbs, 0g fiber.

As you can see, both versions contain small amounts of carbohydrates. Regular Cool Whip gets its 2g carbs from high fructose corn syrup. The sugar free version uses sucralose and has a small amount of high fructose corn syrup but no sugar alcohols.

Cool Whip Glycemic Index

The glycemic index (GI) measures how quickly foods raise blood sugar. Low GI foods (55 or less) cause a gradual rise, while high GI foods (70 or more) spike blood sugar rapidly.

Cool Whip itself does not have a GI value, since it is mostly fat and water. However, it contains corn syrup as the main sweetener. High fructose corn syrup has a moderately high GI around 73.

Table sugar (sucrose) has a GI of 65 and most sugar substitutes are low GI. So sugar-free Cool Whip likely has a lower effect on blood sugar due to the sucralose. But specific testing is not available.

In general, Cool Whip is unlikely to cause a major blood sugar spike due to the small carb content per serving. But the high fructose corn syrup will provide a quicker boost than pure table sugar.

Cool Whip Carbs vs Whipped Cream

How does Cool Whip compare to real dairy whipped cream? Let’s look at the carb counts:

Cool Whip (2 tbsp)
Total carbs: 2g

Net carbs: 2g

Heavy Whipping Cream (2 tbsp)

Total carbs: 0.4g
Net carbs: 0.4g

Whipped heavy cream has minimal traces of lactose sugar. So it contains far fewer carbs than Cool Whip’s added corn syrup.

If following a very low carb or ketogenic diet, heavy whipping cream is the better choice. But both can be worked into low carb moderation in small portions.

Cool Whip offers convenience while real whipped cream provides more natural nutrition. Consider your priorities and carb limit to decide which is best for your needs.

Does Cool Whip Kick You Out of Ketosis?

On a ketogenic diet, the goal is to stay in ketosis – a state where the body and brain run on ketones rather than glucose from carbs. This requires keeping daily net carbs under 50g generally.

Will eating Cool Whip bump you out of ketosis? In small servings, Cool Whip is unlikely to disrupt ketosis due to the low carb impact. But overdoing it on Cool Whip could potentially knock you out of ketosis.

Here are some tips for staying in ketosis with Cool Whip:

– Stick to 1-2 tablespoon servings and avoid going overboard.
– Count the carbs from Cool Whip toward your daily limit.
– Opt for sugar-free Cool Whip to avoid added sugar.
– Enjoy Cool Whip alongside low carb foods or desserts made with keto ingredients.
– Test ketones after eating Cool Whip if concerned.

As part of a keto-friendly eating plan, Cool Whip in moderation can be included without compromising ketosis for most people. Just be mindful of portions.

Cool Whip FAQ

Is Cool Whip considered processed food?

Yes, Cool Whip is highly processed. It consists mostly of water, vegetable oil, corn syrup, milk proteins, thickeners, emulsifiers, and artificial flavors. So it lacks the simple, whole food ingredients of an unprocessed product like freshly whipped cream.

Is Cool Whip dairy free?

No, Cool Whip is not dairy free. Both the regular and sugar free versions contain sodium caseinate – a milk-derived protein. So those with milk allergies need to avoid Cool Whip.

Is Cool Whip gluten free?

Yes, Cool Whip is gluten free. It does not contain any wheat, barley, or rye ingredients. Both regular and sugar free Cool Whip are safe for gluten free diets when used as ingredients in gluten free recipes. Always check labels to confirm gluten free status.

Is Cool Whip vegetarian?

Yes, regular Cool Whip is vegetarian but not vegan. It contains milk-derived ingredients like sodium caseinate. The sugar-free version is also vegetarian but not vegan. Strict vegans should avoid Cool Whip.

Is Cool Whip egg free?

Yes, Cool Whip is egg free. It does not contain any egg ingredients. So Cool Whip is suitable for egg free diets.


Cool Whip can be part of a low carb lifestyle when consumed in moderation. While not as natural as freshly whipped cream, it offers convenience and sweet flavor. Stick to small servings to keep carb counts low. Enjoy Cool Whip occasionally as a topper or ingredient rather than eating large amounts directly. With proper portions, Cool Whip can be a tasty option for keto, low carb, and some paleo dieters. Just account for those sneaky carbs from corn syrup or maltodextrin.

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