Quick Answer
Sugar free Jell-O pudding can be keto friendly in moderation. It’s low in carbs and calories, but contains artificial sweeteners which some prefer to avoid on keto. Enjoy it occasionally as a treat if it fits your macros.
What is Jell-O Sugar Free Pudding?
Jell-O Sugar Free Pudding is a ready-to-eat pudding made by the Jell-O brand. It comes in chocolate, vanilla, pistachio, and other flavors.
Unlike regular Jell-O pudding, the sugar free version contains no sugar. Instead, it’s sweetened with artificial sweeteners like sucralose and acesulfame potassium.
The main ingredients in Jell-O Sugar Free Pudding are:
- Water
- Modified food starch
- Natural and artificial flavors
- Artificial sweeteners (sucralose, acesulfame potassium)
- Salt
- Color added
It’s available in ready-to-eat cups, as well as cook and serve boxes that require milk and chilling to set up.
Nutrition Facts of Jell-O Sugar Free Pudding
Here are the nutrition facts for a 1/2 cup (113g) serving of Jell-O Sugar Free Chocolate Pudding:
| Calories | 60 |
|---|---|
| Total Fat | 2g |
| Sodium | 270mg |
| Total Carbs | 8g |
| Fiber | 0g |
| Sugar | 0g |
| Protein | 1g |
As you can see, Sugar Free Jell-O Pudding is low in calories, fat, carbs, and sugar compared to regular pudding.
However, the main drawback is that it contains no fiber and relies on artificial sweeteners for flavor.
Is Sugar Free Jell-O Pudding Keto?
The ketogenic or “keto” diet is a very low carb, high fat diet. It puts your body into a metabolic state called ketosis.
To get into ketosis, keto dieters aim to restrict net carbs (total carbs – fiber) to 20-50g per day.
With 8g total carbs and 0g fiber per serving, Jell-O Sugar Free Pudding fits into 20-50g net carbs, so it can be part of a keto diet.
However, there are a few things to keep in mind:
- Portion size matters – Stick to 1/2 cup servings.
- Count it towards your total net carbs – Don’t overdo pudding if it’s replacing higher fiber foods.
- Watch artificial sweeteners – Some keto dieters avoid them, but small amounts are generally fine.
- Don’t make it a daily habit – Enjoy pudding occasionally as a treat.
So in moderation, Jell-O Sugar Free Pudding can fit into a keto lifestyle. It shouldn’t be eaten in large amounts on a regular basis.
Benefits of Jell-O Sugar Free Pudding on Keto
Here are some benefits of enjoying Jell-O Sugar Free Pudding in moderation on a keto diet:
- Low in carbs – With just 8g net carbs per serving, it’s keto friendly for occasional sweet treats.
- Convenience – The ready-to-eat cups are portable and require no prep.
- Variety – It’s nice to switch up desserts beyond fatty keto treats like cheesecake.
- Curb sweet tooth – The sweet taste provides satisfaction for sugar cravings.
- Kid-friendly – It can be a good dessert option for keto kids alongside low carb fruits.
Of course, taste and enjoyment are also big benefits that make it a nice occasional indulgence on keto.
Downsides of Jell-O Sugar Free Pudding on Keto
However, there are some downsides to keep in mind:
- Artificial sweeteners – Most keto authorities recommend limiting intake of sucralose and ace-K.
- Lack of nutrients – Compared to berries with cream, it doesn’t offer much nutrition.
- Can trigger cravings – The sweet taste may increase desire for other sweets and carbs.
- Not very filling – Due to low protein, fiber, and fat.
- Processed food – Some keto eaters prefer to avoid processed snacks like pudding.
So it’s not the most nutritious choice and overdoing it could stall progress. Enjoy it in moderation along with nutrient-dense keto foods.
Healthier Keto Pudding Alternatives
If you want a keto friendly pudding with more nutrition, try these alternatives:
Chia Pudding
Chia pudding is a keto-friendly, fiber-rich pudding made by mixing chia seeds with milk or non-dairy milk. After chilling, the chia seeds form a gel-like pudding texture.
Add a keto sweetener like stevia or monk fruit and top with fresh berries for a nutritious dessert.
Avocado Pudding
Blending avocado with cocoa powder and keto sweetener makes a creamy, chocolatey pudding. Avocados offer heart-healthy fats and fiber.
Keto Mousse
Whipping heavy cream into whipped cream or mascarpone cheese makes an easy, decadent mousse. Add sugar-free chocolate chips or other keto ingredients.
Custard
Making custard with egg yolks, cream, and a 0-carb sweetener gives a rich pudding-like treat higher in protein and nutrients.
Low Carb Yogurt
Plain whole milk Greek yogurt or Skyr is moderately low carb. Top with nuts and berries for a satisfying pudding.
Tips for Enjoying Jell-O Sugar Free Pudding on Keto
Here are some tips if you’d like to enjoy the occasional serving of Jell-O Sugar Free Pudding on a keto diet:
- Stick to a 1/2 cup serving and avoid going back for seconds.
- Read labels and ingredients carefully to verify carb counts.
- Pair it with a fiber-rich side like raspberries to help slow sugar absorption.
- Be mindful of your total net carb intake for the day.
- Try making your own keto-friendly chocolate pudding with heavy cream, cocoa powder, and sweetener.
- Consider healthier keto puddings like chia, mousse, or avocado as alternatives.
Moderation and mindfulness are key if enjoying store-bought keto treats like Jell-O Sugar Free Pudding.
Simple Keto Chocolate Pudding Recipe
Here is an easy recipe for chocolate pudding that’s keto-friendly:
Ingredients:
- 1 cup heavy whipping cream
- 1/4 cup unsweetened cocoa powder
- 1/4 cup powdered erythritol or monk fruit sweetener
- 1/2 tsp vanilla extract
Instructions:
- Combine heavy cream, cocoa powder, and sweetener in a high-powered blender. Blend until smooth and no clumps remain.
- Add vanilla and blend again to incorporate.
- Pour pudding into 4 ramekins or small bowls. Cover and refrigerate 3+ hours until set.
- Keep refrigerated until ready to eat. Garnish with whipped cream before serving if desired.
This easy keto chocolate pudding has only 2g net carbs per serving. It’s much lower carb than Jell-O pudding yet still satisfies a chocolate craving.
Common Questions about Jell-O Pudding on Keto
Here are answers to some frequently asked questions:
Is sugar free Jell-O keto approved?
Sugar free Jell-O can fit into a keto diet in small portions, but it provides little nutrition and contains artificial sweeteners, so alternatives are recommended.
Are sugar free Jell-O pudding pops keto friendly?
Yes, the ice pop versions of Sugar Free Jell-O pudding have similar nutrition info and can also fit into keto diets in moderation. Stick to 1 pop.
What can I add to sugar free pudding to make it keto?
Mix in heavy cream or mascarpone to increase the fat content. Top with whipped cream and low carb berries to make it feel more like a dessert.
Does pudding spike insulin?
Pudding is high in carbs from sugar in regular varieties which can spike blood sugar and insulin. Sugar free pudding has minimal impact on insulin.
The Bottom Line
Sugar Free Jell-O Pudding can be incorporated into a keto diet in small amounts as an occasional treat. However, it shouldn’t become a daily habit due to minimal nutrition and artificial sweeteners.
If enjoyed in moderation along with nutrient-dense keto foods, an occasional serving can add variety and satisfaction. But there are also healthier keto-friendly pudding alternatives to consider making at home.
