Vanilla extract is a popular baking ingredient used to add flavor to everything from cakes and cookies to ice cream and pudding. But is this liquid form of vanilla high in calories? Many people are surprised to learn that vanilla extract does contain a small amount of calories, even though it is a liquid. In this article, we’ll take an in-depth look at the calorie content of vanilla extract and whether or not it should be considered a high calorie ingredient.
What is Vanilla Extract?
Vanilla extract is made by soaking vanilla beans in a solution of ethanol (ethyl alcohol) and water for an extended period of time. This allows the flavor compounds from the vanilla bean to be extracted into the liquid. The resulting extract has a rich, concentrated vanilla flavor and aroma.
Pure vanilla extract contains a minimum of 35% alcohol and 100g/L of vanilla bean extractives according to U.S. FDA standards of identity. The alcohol helps draw out and preserve the flavor of the vanilla beans. The rest is made up of water, along with traces of sugars, acids, and other vanilla bean compounds.
Vanilla extract is commonly called for in recipes for baked goods like cookies, cakes, and pies. A little bit goes a long way in providing vanilla flavor. It’s also used to enhance the flavors of custards, puddings, ice creams, and more. A small amount adds big vanilla flavor without altering the consistency of recipes significantly.
Calorie Content of Vanilla Extract
So how many calories are actually in vanilla extract? Let’s take a look at the nutrition facts:
Nutrition Facts for 1 teaspoon (4g) of pure vanilla extract:
– Calories: 12
– Fat: 0g
– Carbohydrates: 3g
– Sugars: 3g
– Protein: 0g
As you can see, one teaspoon of vanilla extract contains 12 calories. The calories come entirely from the natural sugars inherent to the vanilla bean.
The sugar content is approximately 0.6g of sugars per 1g of vanilla extract. When the vanilla beans are soaked in alcohol, it pulls out the natural sugars along with the flavor compounds. So while vanilla extract is sugar-free in the sense that no sugar is added, it still contains the naturally occurring sugars from inside the vanilla bean.
The calorie count remains low because vanilla extract is used in very small quantities. But every teaspoon added to a recipe does contribute 12 calories.
Vanilla Extract Calories in Baked Goods
To determine if vanilla extract significantly increases the calorie content of baked goods, let’s take a look at some examples.
Vanilla Extract in Chocolate Chip Cookies
A typical chocolate chip cookie recipe calls for:
– 1 teaspoon of vanilla extract (12 calories)
– 2 1/4 cups all-purpose flour (972 calories)
– 1 cup butter (812 calories)
– 1 cup brown sugar (785 calories)
– 1/2 cup granulated sugar (400 calories)
– 2 large eggs (144 calories)
– 12 oz chocolate chips (1,872 calories)
Total calories = 4,997
The 1 teaspoon of vanilla extract contributes just 12 out of the nearly 5,000 calories in the full batch. So it increases the calorie count by just 0.24%.
Vanilla Extract in Vanilla Cake
A basic vanilla cake recipe calls for:
– 2 teaspoons vanilla extract (24 calories)
– 2 cups all-purpose flour (840 calories)
– 1 1/2 cups granulated sugar (1,200 calories)
– 1 cup butter (812 calories)
– 1 cup milk (103 calories)
– 3 large eggs (216 calories)
– 3 1/2 teaspoons baking powder (14 calories)
Total calories = 3,209
With 2 teaspoons of vanilla extract contributing 24 calories, it causes a 0.75% increase in the total calorie content of the vanilla cake.
Vanilla Extract in Vanilla Ice Cream
A homemade vanilla ice cream recipe contains:
– 2 tablespoons vanilla extract (120 calories)
– 2 cups heavy cream (1,488 calories)
– 1 cup whole milk (146 calories)
– 3/4 cup sugar (600 calories)
– Pinch of salt (0 calories)
Total calories = 2,354
With 2 tablespoons of vanilla extract adding 120 calories, it increases the calorie count by 5%. So out of all the examples, vanilla extract contributes the highest percentage of calories to homemade vanilla ice cream. But at just 5% of total calories, it is still a relatively minor calorie source.
Is Vanilla Extract High in Calories Compared to Other Extracts?
To determine if vanilla extract is high in calories, it helps to compare it to other types of extracts:
| Extract | Calories per teaspoon |
|---|---|
| Vanilla | 12 |
| Almond | 20 |
| Lemon | 12 |
| Orange | 13 |
| Mint | 14 |
| Coconut | 12 |
As you can see, the calorie content of vanilla extract is very comparable to other types of extracts. They all fall within the range of 12-20 calories per teaspoon.
So vanilla extract does not contain significantly more calories than other extract flavors. If anything, it’s on the lower end of the calorie spectrum.
Vanilla Extract vs. Vanilla Flavoring
Another question that often arises is how the calorie count of vanilla extract compares to artificial or “imitation” vanilla flavorings.
Imitation vanilla is made from vanillin, the main flavor molecule found in real vanilla beans. But it does not actually contain any vanilla bean extract.
The calorie differences are as follows:
– Real vanilla extract: 12 calories per teaspoon
– Imitation vanilla flavoring: 0 calories per teaspoon
So imitation vanilla contains no calories whatsoever. This makes it appealing for those really watching their calorie intake.
However, real vanilla extract still contains a more complex flavor profile. The combination of vanillin plus the other 250+ flavor compounds in vanilla beans creates a more well-rounded, nuanced flavor.
Does Alcohol Contribute to the Calories?
Since vanilla extract contains at least 35% alcohol, some of the calories come from the alcohol content.
Pure alcohol contains about 7 calories per gram. Given that 1 teaspoon (4g) of vanilla extract provides 12 calories, only about 3 of those calories could be coming from the alcohol.
The majority of the calories – about 9 per teaspoon – are coming from the inherent sugars in the vanilla beans.
When it comes to alcohol content, pure vanilla extract generally contains between 35-50% alcohol. Vodka, on the other hand, typically ranges from 40-50% alcohol.
So vodka contains a higher alcohol percentage, along with more calories per teaspoon compared to vanilla extract.
| Ingredient | Calories per teaspoon |
|---|---|
| Vanilla Extract | 12 |
| Vodka (40% alcohol) | 15 |
This shows that the calories in vanilla extract are not primarily coming from the alcohol itself, since vodka with a higher alcohol content still has slightly more calories per teaspoon.
Should You Use Less Vanilla Extract to Reduce Calories?
Since vanilla extract is low but not completely calorie-free, you may wonder if you should use less of it. However, when baking it’s important not to reduce the amount below what’s called for in a recipe.
Vanilla extract has powerful flavoring abilities, and even small amounts make a big impact. Using less than a recipe recommends can result in batter or dough that lacks enough vanilla flavor.
The tiny amount of calories contributed by vanilla extract is nowhere near enough to justify compromising the intended taste of baked goods. It’s best to use the specified amount for optimal flavor.
If you’re trying to significantly reduce the calories in a recipe, you’ll need to make substitutions for higher calorie ingredients like sugar, butter, and oil. Decreasing the vanilla extract would have minimal effects on overall calorie count.
Does Quality and Type Change the Calories?
Higher quality vanilla extracts tend to have a higher vanilla bean content. This means they may be slightly higher in calories compared to cheaper extracts with more alcohol and fillers. However, the difference remains minimal.
For example, a high quality vanilla extract with a higher vanilla bean content may provide 15 calories per teaspoon instead of 12.
Double-fold vanilla extracts, which have twice the concentration of vanilla bean compounds, may also be about 15 calories per teaspoon. Again, this is only a few calories more than standard single-fold extracts.
Imitation vanilla made without any vanilla bean extract will always be the lowest calorie option at 0 calories per teaspoon. But keep in mind it does not deliver as robust and nuanced vanilla flavor.
Does Vanilla Extract Fit Into a Low Calorie Diet?
For most low calorie or weight loss diets, there is room to keep vanilla extract in moderation.
A few tips:
– Be mindful of portion sizes when using in recipes. Stick to the recommended amount.
– Measure with a teaspoon instead of pouring from the bottle. It’s easy to over-pour, adding excess calories.
– Skip adding it to drinks like coffee or tea, and instead reserve it for baking.
– If you’re counting calories closely, account for the small amounts contributed in recipes. But don’t reduce it – this compromises flavor.
Overall, the calories from vanilla extract will not make or break weight loss efforts. But being mindful of portions allows you to account for every calorie.
Those with medical conditions like diabetes should be aware of the natural sugars in vanilla extract, and count those toward their daily carb limit.
What About Homemade Vanilla Extract?
Homemade vanilla extract is easy to DIY by soaking vanilla beans in a high proof, clear liquor like vodka. This allows you to control the quality and customize the flavors.
However, homemade vanilla extract has a similar calorie profile to commercial products. The vanilla beans infuse the vodka with their inherent sugars no matter what.
So while homemade can provide great flavor, it does not reduce the calorie content compared to store-bought. Homemade extract will have comparable calories depending on the amount of vanilla beans used.
Conclusion
Vanilla extract contains a small amount of calories, primarily from natural vanilla bean sugars. But the total calorie contribution to baked goods and other recipes is minimal.
Compared to other extracts, vanilla is on the lower end for calorie content. And it provides far fewer calories than the other full-fat ingredients in baked goods like sugar, butter, and oil.
While not completely calorie-free, vanilla extract can absolutely fit into a low calorie or weight loss diet. Just be mindful of portion sizes and account for it in your calorie counting.
Enjoy the delicious flavor and aroma vanilla extract adds without guilt. In moderation, it remains a smart enhancement for low calorie sweets and treats.
