Is it keto, is your one-stop resource for your favorite foods. Are your favorite foods keto-friendly and low-carb? If not, we may have a keto alternative for you.
If you are new, check out our keto diet beginners guide.
Check the list below to see if your favorite foods are keto. If you still have questions, comment, and we can add yours to the list.
Is Chayote Keto?
Chayote, pronounced as “chah-yoh-tee,” is a vegetable native to Mexico and Central America. As a versatile vegetable, it can be used in various savory and sweet dishes.
You can eat chayote grilled, sauteed, fried, or pickled, and it can be found in dishes like soup or even pie!
Want to try a chayote? Check out these recipes keto apple cobbler with a chayote filling or this spicy baked stuffed chayote for a savory meal.
Is Chayote Keto Friendly? Yes, it’s a veggie low in carbs; eating on a ketogenic diet is perfectly acceptable.
Chayote Nutrition Facts: 1 cup (132g)
- Calories: 25
- Fat: 0.2g
- Carbs: 6g
- Fiber: 2.2g
- Net Carbs: 3.8
- Protein: 1.1g
You can find Chayote in the produce section in most major grocery stores. If you have trouble finding it check your local specialty grocers that sell Latin American or Asian produce.
Is Crystal Light Keto
Crystal Light is a low-calorie, sugar-free water enhancer in liquid drops and powdered drink mix packets. This drink mix is easy to find in most US grocery stores and comes in a variety of flavors.
Is Crystal Light keto-friendly? Use caution; you can add this product to your water on the ketogenic diet because it is made with artificial sweeteners.
Like other products that claim to be sugar-free and have zero calories, these products contain maltodextrin and even dried corn syrup. Crystal light contains both calories and carbs.
Best Alternative: My favorite keto water enhancers are the True Lime and True Orange packets
I add Stevia) and Stur.
Crystal Light Nutrition Facts: Lemonade 1 packet
- Calories: 10
- Fat: 0g
- Carbs: 3g
- Fiber: 0g
- Protein: 0g
Crystal Light Ingredients: Lemonade 1 packet
Citric Acid, Potassium Citrate, Sodium Citrate, Aspartame, Magnesium Oxide, Maltodextrin, Contains Less Than 2% Of Natural Flavor, Acesulfame Potassium, Soy Lecithin, Yellow 5, Artificial Color, phenylketonurics: Contains Phenylalanine
Is Dextrose Keto?
Dextrose is a form of glucose (simple sugar) that is quickly absorbed into the bloodstream. Due to quick absorption, your blood sugar levels will quickly rise when you ingest dextrose.
You will find dextrose in many foods and beverages that you would expect to contain sugar but sometimes you will find it in products that surprise you, like Stevia in the Raw (listed as the first ingredient).
Is Dextrose keto? No, of course not. Sugar and it’s various forms are not approved for the ketogenic diet.
Best Alternatives: All-natural sugar substitutes like stevia, monk fruit, stevia or preferred sugar substitute , and xylitol (sugar alcohols).
Is Oat Keto?
Oats are cereal grains. Oats are a staple food in the US and can be found in various products throughout the grocery store. You will most commonly find oats in oatmeal, oat flour, bran, and oatcakes.
Is oat keto? No, oats are not keto-friendly food because they are high in carbohydrates.
Best Alternative: For baking, I use almond and coconut flour (any keto flour will work), and for granola or cereal-like recipes, I use nuts, flax seeds, and chia seeds to replace my favorite breakfast cereal.
Oatmeal Nutrition Facts: 1/2c dried oats
- Calories: 140
- Fat: 2.5g
- Carbs: 28g
- Fiber: 4g
- Protein: 5g
Oats are a good source of nutrients, including vitamins, minerals, and antioxidants. They are also a good source of dietary fiber, which can help lower cholesterol and promote healthy digestion. I am not an oat hater, they just don’t fit the keto diet.
Is Powerade Zero Keto?
Powerade Zero is a zero-calorie, sugar-free version of the original Powerade sports drink and is sweetened with sucralose and acesulfame k (artificial sweeteners).
Is Powerade Zero Keto? Unlike the original Powerade, with over 30g of sugar, this version of the drink is keto-friendly! The nice thing about a drink like Powerade is that it contains electrolytes which are helpful when you are on the keto diet.
Best Alternative: My favorite is Biosteel. It’s flavored with stevia and contains minimal ingredients. I drink it every day. The only flavors I don’t like are peach and white freeze.
If you don’t like the taste of stevia, you could always make your own with the sweetener of your choice. You need water, lime juice, cucumber slices, lite salt, Himalayan salt, and the keto sugar you prefer.
Powerade Zero offers a variety of fruity flavors, including:
- Citrus Punch
- Fruit Punch
- Grape
- Mixed Berry
- Orange
- Watermelon Berry
- White Cherry
Zero Nutrition Facts: Watermelon Berry (12oz)
- Calories: 0
- Fat: 0g
- Sodium 150mg
- Total Carbs: 0g
- Protein: 0g
Powerade Zero Ingredients: Watermelon Berry
Water, Less Than 1% Of Citric Acid, Electrolytes (Salt, Mono-potassium Phosphate, Magnesium, And Calcium Chlorides), Ascorbic Acid (To Protect Taste), Natural Flavors, Sucralose, Acesulfame K, Vitamins B3, B6, B12 (Niacinamide, Pyridoxine Hydrochloride, Cyanocobalamin), Red 40, Calcium Disodium Edta (To Protect Color).
Ion4® Advanced Electrolyte System Helps Replenish 4 Electrolytes Lost In Sweat Nasodium K Potassium Ca Calcium Mg Magnesium With Vitamins B3, B6 & B12ion4® Advanced Electrolyte System
Is Seitan Keto?
Seitan, known and sold as wheat gluten, is a protein-rich food made from wheat. It is made by washing wheat flour dough to remove the starch, leaving the gluten behind.
The gluten is then shaped, cooked, and used as a meat substitute.
It is often used in vegetarian and vegan cuisine as a meat substitute because of its chewy texture and meat-like appearance.
Is Seitan Keto Friendly? No. Because this meat substitute is made of wheat by-product, it is not used on the keto diet.
Best Alternative: The best alternatives if you do not eat meat are nuts and seeds, tofu, tempeh, and plant-based meat alternatives. If you eat meat, your alternatives are meat, eggs, and dairy.
Seitan Nutrition Facts: 2oz Franklin Farms
- Calories: 75
- Fat: 1g
- Sodium 380mg
- Total Carbs: 4g
- Protein: 13g
Franklin Farms Beefless Seitan Ingredients:
Water, Textured Wheat Protein (Wheat Gluten, Wheat Flour, Phosphate, Natural Mixed Tocopherols), Autolyzed Yeast Extract, Salt, Maltodextrin, Molasses, Natural Flavors, Soy Sauce (Soybeans, Wheat, Salt), Caramel Color, Sugar, Spices, Citric Acid. Contains: Wheat, Soy
Is Sparkling Ice Keto?
Sparkling Ice is a flavored carbonated water sometimes marketed as a zero sugar low-calorie alternative to sugary soft drinks.
At the time of this post, most of their flavors contain a small amount of sugar (from fruit juice) and artificial sweeteners, so the net carb content may vary depending on the specific flavor. However, based on my research, they all share similar nutrition facts and calorie counts.
Is Sparking Ice Keto Friendly? Use caution; this drink would fit within the guidelines of most ketogenic diet versions unless you remove processed foods and drinks altogether. You must keep an eye on how many carbs and calories you consume, especially the ones you drink.
Best Alternative: Plain carbonated water, a keto-friendly alternative to regular soda. This will ensure you’re consuming zero carbs and fewer ingredients.
Sparkling Ice offers a variety of fruity flavors, including:
- Apple Cider (seasonal)
- Berry Lemonade
- Black Cherry
- Black Raspberry
- Cherry Limeade
- Classic Lemonade
- Coconut Pineapple
- Cranberry Frost (seasonal)
- Fruit Punch
- Ginger Lime (seasonal)
- Grape Raspberry
- Kiwi Strawberry
- Lemon Lime
- Orange Mango
- Peach Nectarine
- Pink Grapefruit
- Pomegranate Blueberry
- Strawberry Lemonade
- Strawberry Watermelon
This list is not exhaustive and might also be region-specific; please note that the availability of specific flavors might also vary by region.
It’s best to check the Sparkling Ice website or the physical stores near you for a list of available flavors in your area.
Sparkling Ice Nutrition Facts: Grape Raspberry
- 5 Calories Per Serving (not zero calories)
- It contains 1% Juice
- Caffeine Free
- Antioxidants (per serving):
- 135mcg RAE Vitamin A
Not a significant source of saturated fat, trans fat, cholesterol, dietary fiber, total sugars, added sugars, calcium, iron, and potassium.
*% Daily Values are based on a 2,000 calorie diet.
Sparkling Ice Products Ingredients: Grape Raspberry
Carbonated Water, Natural Flavors, Malic Acid, Apple Juice Concentrate, Potassium Benzoate (To Ensure Freshness), Fruit And Vegetable Juice (For Color), Citric Acid, Tartaric Acid, Sucralose, Raspberry Juice Concentrate, Green Tea Extract, Gum Arabic, Retinol (Vitamin A), Niacinamide (Vitamin B3), Ester Gum, Calcium Pantothenate (Vitamin B5), Cholecalciferol (Vitamin D3), Biotin, Cyanocobalamin (Vitamin B12), Pyridoxine Hydrochloride (Vitamin B6).
Sparkling Ice + Caffeine offers a variety of flavors, including:
- Black Raspberry
- Blue Raspberry
- Cherry Vanilla
- Citrus Twist
- Orange Passion Fruit
- Strawberry Citrus
- Tropical Punch
- Watermelon Lemonade
Sparkling Ice + Caffeine Nutrition Facts: Blue Raspberry
Serving Size: 1 Can
- 5 Calories Per Serving
- 70 mg of Caffeine
- It contains 0% Juice
- Antioxidants (per can):
- 135mcg RAE Vitamin A
- Vitamin A 15%
- Vitamin D 3 mcg 15%
- Niacin 15%
- Vitamin B6 15%
- Vitamin B12 15%
- Biotin 15%
- Pantothenic Acid 15%
Not a significant source of saturated fat, trans fat, cholesterol, dietary fiber, total sugars, added sugars, calcium, iron, and potassium.
*% Daily Values are based on a 2,000-calorie diet. % of Daily Value
Sparkling Ice + Caffeine Ingredients: Blue Raspberry
Carbonated Water, Natural Flavors, Citric Acid, Malic Acid, Potassium Benzoate (To Ensure Freshness), Fruit Juice (For Color), Sucralose, Caffeine From Natural Sources, Gum Arabic, Green Tea Extract, Calcium Disodium Edta (To Protect Flavor), Ester Gum, Retinol (Vitamin A), Niacinamide (Vitamin B3), Calcium Pantothenate (Vitamin B5), Cholecalciferol (Vitamin D3), Biotin, Cyanocobalamin (Vitamin B12), Pyridoxine Hydrochloride (Vitamin B6).
Is Sweet N Low Keto?
Sweet’N Low is an artificial zero-calorie (inaccurate, see below) sweetener that gained popularity in the US in the 60’s and 70s. It is made from saccharin, a synthetic sweetener that is said to be 300-500 times sweeter than sugar.
Most commonly available in granulated form and pink packaging, it’s commonly used in coffee, tea, and other beverages. While it can be used in baking, I’m unsure how popular that is.
Is Sweet N Low Keto Friendly? The technical answer would be yes, but I would add “use with caution.” The only truly carbohydrate-free version of this product is the liquid form.
While studies have been done on synthetic sweeteners, I don’t feel the evidence has ever been strong enough for or against using this artificial sugar. It may or may not affect your blood sugar and appetite, so you must decide.
I’ll be honest; I am not a huge fan of Sweet ‘N Low as a sugar substitute because it has triggered migraines in the past, but I suffer from chronic migraines, so this may not happen to everyone. I like to stick to natural sugar substitutes for this reason.
Best Alternatives: All-natural sugar substitutes like stevia, monk fruit, stevia or preferred sugar substitute , and xylitol (sugar alcohols).
Sweet N Low Packet vs. Liquid Nutrition Facts: 10 packets (contains dextrose)
- Calories: 36 | 0
- Carbs: 8.9g | 0
- Protein: 0.1g | 0
Sweet N Low Ingredients:
Packets: Dextrose (sugar), Saccharin, Cream of Tartar, Calcium Silicate (an Anti-Caking Agent).
Liquid: Water-soluble saccharin, benzoic acid (0.054%), and methylparaben (0.046%) as preservatives.