Is Swerve, natural sweetener (Erythritol and chicory inulin based) Keto?

Calories from carbs 100%, protein 0%, fat 0%

Nutritional data per oz (28.3 grams)

Net carbs1.4grams
Protein0grams
Fat0grams
Calories6kcal
Total carbs1.4gramsFiber0gramsSugars1.4gramsSaturated fat0gramsSodium0mg(0% RDA)Magnesium0mg(0% RDA)Potassium0mg(0% EMR)

Nutritional data per tsp (4 grams)

Net carbs0.2grams
Protein0grams
Fat0grams
Calories1kcal
Total carbs0.2gramsFiber0gramsSugars0.2gramsSaturated fat0gramsSodium0mg(0% RDA)Magnesium0mg(0% RDA)Potassium0mg(0% EMR)

Nutritional data per tbsp (10 grams)

Net carbs0.5grams
Protein0grams
Fat0grams
Calories2kcal
Total carbs0.5gramsFiber0gramsSugars0.5gramsSaturated fat0gramsSodium0mg(0% RDA)Magnesium0mg(0% RDA)Potassium0mg(0% EMR)

Nutritional data per cup, powdered (confectioners) (160 grams)

Net carbs8grams
Protein0grams
Fat0grams
Calories32kcal
Total carbs8gramsFiber0gramsSugars8gramsSaturated fat0gramsSodium0mg(0% RDA)Magnesium0mg(0% RDA)Potassium0mg(0% EMR)

Nutritional data per cup, granulated (200 grams)

Net carbs10grams
Protein0grams
Fat0grams
Calories40kcal
Total carbs10gramsFiber0gramsSugars10gramsSaturated fat0gramsSodium0mg(0% RDA)Magnesium0mg(0% RDA)Potassium0mg(0% EMR)

Nutritional data per ml (0.7 grams)

Net carbs0grams
Protein0grams
Fat0grams
Calories0kcal
Total carbs0gramsFiber0gramsSugars0gramsSaturated fat0gramsSodium0mg(0% RDA)Magnesium0mg(0% RDA)Potassium0mg(0% EMR)

Nutritional data per dl (67.6 grams)

Net carbs3.4grams
Protein0grams
Fat0grams
Calories14kcal
Total carbs3.4gramsFiber0gramsSugars3.4gramsSaturated fat0gramsSodium0mg(0% RDA)Magnesium0mg(0% RDA)Potassium0mg(0% EMR)

Nutritional data per cup (160 grams)

Net carbs8grams
Protein0grams
Fat0grams
Calories32kcal
Total carbs8gramsFiber0gramsSugars8gramsSaturated fat0gramsSodium0mg(0% RDA)Magnesium0mg(0% RDA)Potassium0mg(0% EMR)

Nutritional data per fl oz (20 grams)

Net carbs1grams
Protein0grams
Fat0grams
Calories4kcal
Total carbs1gramsFiber0gramsSugars1gramsSaturated fat0gramsSodium0mg(0% RDA)Magnesium0mg(0% RDA)Potassium0mg(0% EMR)

Nutritional data per 100 grams

Net carbs5grams
Protein0grams
Fat0grams
Calories20kcal
Total carbs5gramsFiber0gramsSugars5gramsSaturated fat0gramsSodium0mg(0% RDA)Magnesium0mg(0% RDA)Potassium0mg(0% EMR)

Source KetoDiet app

What Makes a Food or Ingredient Keto?

When you follow the ketogenic approach to food, you'll need to base your diet around low-carb foods. When unsure whether to include an ingredient in your ketogenic lifestyle, there are several factors you should consider:

1) Keep your carbohydrates low

Depending on your own carbohydrate limit which can vary between 20 and 50 grams of total carbs (or 15 to 30 grams of net carbs), you can include a variety of meats, dairy, eggs, vegetables, fruit, nuts and seeds.

If you are not sure whether to count total or net carbohydrates, read this post on total vs net carbs

2) Always consider the serving size

When counting carbs, follow at the amount of net carbohydrates "per serving" such as one cup of broccoli, two eggs, half an avocado, one pork chop, or a quarter cup of berries.

Some foods are seemingly high in carbohydrates (per 100 grams) but you will only need to use a small amount when used in recipes. For example, dried porcini mushrooms, garlic or spices are all ideal for the ketogenic diet because the amount of carbs per serving is low.

Want to learn more? Here's a detailed list of foods you should eat and avoid on a ketogenic diet

3) Quality over quantity

Food quality is just as important as the amount of carbohydrates in your diet. Base your diet around healthy whole foods and avoid or at least minimise the consumption of ultra processed foods, especially if they are high in sugar.

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The KetoDiet app helps you reduce your carb intake by adopting a whole-foods approach to nutrition. Learn how to keep your blood sugar levels stable and manage your appetite all while enjoying high-quality food sources. Browse recipes, adjust serving sizes, and review detailed, accurate nutrition facts to stay on track.
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