Vanilla extract is a popular flavoring that many people use in baking, cooking, and even beverages. Some may wonder if vanilla extract is calorie free since it is primarily composed of alcohol and water. The quick answer is no, vanilla extract does contain calories, albeit a small amount.
Calories in Vanilla Extract
Pure vanilla extract contains approximately 35 calories per tablespoon (15 ml). This calorie count comes from the sugar content in pure vanilla extract, which is usually around 2 grams of sugar per tablespoon.
Imitation vanilla extract has slightly fewer calories, with around 20 calories per tablespoon. This is because imitation vanilla contains less sugar and more water than pure extract.
Ingredients in Vanilla Extract
To understand where the calories come from in vanilla extract, it helps to look at the typical ingredients:
- Water
- Alcohol (usually 35-40% alcohol)
- Vanilla bean extractives
- Sugar
The water and alcohol content do not contribute any calories. However, the sugar and vanilla bean extractives provide a small amount of calories, primarily from the sugar.
Comparison to Other Flavorings
Compared to other flavoring options, vanilla extract is relatively low in calories:
| Flavoring | Calories per tbsp |
|---|---|
| Vanilla extract | 35 |
| Almond extract | 45 |
| Molasses | 55 |
| Honey | 60 |
| Maple syrup | 50 |
As you can see, while vanilla extract is not completely calorie-free, it contains significantly fewer calories per tablespoon compared to many other common flavoring agents.
Using Vanilla Extract in Low-Calorie Recipes
The small amount of calories in vanilla extract makes it ideal for use in low-calorie recipes. A teaspoon or two of vanilla extract will only add 5-10 calories to a recipe, but can provide plenty of flavor.
For example, you could make a 20-calorie protein shake with almond milk, protein powder, ice, and a teaspoon of vanilla extract. The vanilla will give it plenty of flavor for barely any calories.
Some other great uses for vanilla extract in low-calorie recipes include:
- Oatmeal
- Cottage cheese
- Fruit salads
- Smoothies
- Yogurt
- Overnight oats
A little bit goes a long way since it is so concentrated. Just a teaspoon is enough to give a sweet vanilla flavor and aroma without any significant calorie impact.
Substituting Vanilla Extract in Recipes
Because of the minimal calories in vanilla extract, it can make a good substitute for higher calorie flavorings in recipes. Some examples of substitutions include:
- Replace 1 tsp of maple syrup with 1/2 tsp vanilla extract
- Replace 1 tbsp honey with 2 tsp vanilla extract
- Replace 1 tbsp sugar with 2 tsp vanilla extract
The vanilla extract substitution will save about 15-40 calories per tablespoon of the higher calorie sweetener.
Keep in mind that the flavor profile will change, becoming more prominently vanilla. Also, you may need to slightly increase other liquids in the recipe to account for the decreased volume. But overall, vanilla extract can be an easy way to remove extra calories without sacrificing flavor.
Is Alcohol Removed from Vanilla Extract?
Some people wonder whether the alcohol is removed from vanilla extract, which would further concentrate the flavor and calories. However, alcohol is retained in virtually all commercially sold vanilla extracts. The standard is a minimum alcohol content of 35% by volume.
The alcohol serves an important purpose in vanilla extract. First, it absorbs and carries the flavor compounds from the vanilla bean, helping to extract the complex vanilla flavor.
Second, the alcohol content preserves the extract by preventing microbial growth. This allows commercially sold vanilla extract to have a shelf life of 2-3 years unrefrigerated.
Finally, the alcohol helps disperse the flavor when added to recipes. Water-based extracts tend to pool on the surface rather than incorporate evenly.
So in summary, removing the alcohol from vanilla extract would remove the bulk of the volume. But it would also negatively impact the flavor, preservation, and function in recipes. Commercially sold vanilla extract always contains alcohol.
Does Cooking Remove the Alcohol?
A follow-up question is whether the alcohol remains after cooking recipes containing vanilla extract. The answer is maybe.
Some, but likely not all, of the alcohol will burn off during cooking and baking. Higher temperatures and prolonged cooking times will remove more alcohol.
However, a small amount of alcohol will likely still remain, even after cooking. One study found detectable alcohol remained in 27% of baked goods containing vanilla extract (1).
So while the majority of the alcohol does burn off, recipes containing vanilla extract should not be considered completely alcohol-free after cooking.
Alcohol Retained in Common Foods
Here are some estimates for the amount of alcohol retained after cooking with vanilla extract (1):
| Food Item | Percent Alcohol Retained |
|---|---|
| Cookie | 4-7% |
| Cake | 5% |
| Pie | 10% |
As you can see, while most of the alcohol burns off, a small percent remains even after lengthy cooking times. The retained alcohol is likely highest in foods that do not get heated thoroughly, such as pies.
Is There an Alcohol-Free Substitute?
For those wanting to completely avoid alcohol, there are a couple alternatives to vanilla extract:
Alcohol-Free Vanilla Extract
There are some specialty brands that offer vanilla extract without alcohol. The flavor is extracted using glycerol instead of alcohol.
Be aware that alcohol-free vanilla extract will not have the same shelf life as regular extract. It needs to be stored in the refrigerator after opening.
Vanilla Bean Paste
Vanilla bean paste is made by infusing vanilla bean seeds into a sugar syrup base. The flavor comes directly from the vanilla beans rather than alcohol extraction.
Vanilla bean paste has a thicker consistency and stronger flavor than extract. Use about 3/4 tsp of paste to replace 1 tsp of extract.
Vanilla Beans
Using whole vanilla beans is the most natural option. You can infuse beans directly into liquids or scrape out the seeds.
Vanilla beans offer the truest flavor but are more expensive and require more work. For recipes like baked goods, extract is much easier.
Does Vanilla Extract Break a Fast?
For those practicing intermittent fasting, a common question is whether vanilla extract is allowed during the fasting period. This depends on your specific fasting rules and goals.
Pure vanilla extract only contains about 2 grams of sugar per teaspoon, which is a very small amount. Many people consider this negligible and allow vanilla extract in coffee or tea while fasting.
However, some strict fasters avoid it since any calories technically break the fasted state. If you are fasting for religious or health reasons, it may be best to avoid it.
The alcohol content is not an issue since alcohol does not spike blood sugar or insulin. Avoiding carbonation is generally more important when fasting.
Overall, a small amount of vanilla extract in black coffee is fine for most intermittent fasting protocols. But check your specific plan’s guidelines if you want to be sure.
Conclusion
While not completely calorie-free, vanilla extract contains minimal calories relative to other flavoring options. Substituting small amounts of vanilla extract for sugar, honey, or syrups can be an effective way to reduce calories in recipes.
Just keep in mind that the alcohol content, while small, remains present even after cooking. Be sure to use alcohol-free vanilla extract if avoiding alcohol completely.
Otherwise, vanilla extract is a versatile low-calorie option to add flavor without significantly impacting your daily calorie count.