Photo: Marko Klaric

Can you eat ice cream on a keto diet?

Since ice cream is generally high in carbs, most of which come from sugar, it typically doesn't fit into a keto diet. However, several brands of low carb ice cream are made using plant fibers and sugar alcohols versus added sugar, which makes for a lower carb frozen dessert.

healthline.com - 7 Best Keto Ice Creams in 2022 - Healthline

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Keto ice cream can also be made at home using a combination of fat and sugar substitutes. However, several brands of low carb ice cream are made using plant fibers and sugar alcohols versus added sugar, which makes for a lower carb frozen dessert. As such, they’re suitable for people following a keto diet who need to keep carb intake to a minimum. Since ice cream is generally high in carbs, most of which come from sugar, it typically doesn’t fit into a keto diet. The keto diet involves drastically reducing your carb intake while eating the majority of your calories from fat and a moderate amount of calories from protein. Some vendors offer ice cream for purchase online. This can be a convenient option as long as safe and timely delivery is guaranteed. Online ordering may not be available in all areas, so you may have to look for products locally.

Here are the top 7 store-bought and homemade keto ice creams.

We chose these keto ice creams based on the following criteria:

Both net carbs and total carbohydrates are listed for each variety of ice cream so that you can make the best decision for your diet. A lack of regulation on product labels may lead to consumer confusion based on how net carbohydrates are calculated and the potential differences between brands and labels ( 1 ). Net carbs is a term used by food manufacturers to describe the carbohydrates left after you subtract sugar alcohols and fiber from total carbohydrates. However, the term isn’t regulated by the Food and Drug Administration (FDA).

Best keto ice cream made with real cream

Rebel Butter Pecan Flavor

Price : $5.99 per pint

: $5.99 per pint Ingredients (Butter Pecan flavor): cream, water, roasted pecans (pecans, butter, coconut oil, salt), erythritol, vegetable glycerin, egg yolks, chicory root fiber, milk protein isolate, natural vanilla flavor, salt, Peruvian carob gum, guar gum, monk fruit (Butter Pecan flavor): cream, water, roasted pecans (pecans, butter, coconut oil, salt), erythritol, vegetable glycerin, egg yolks, chicory root fiber, milk protein isolate, natural vanilla flavor, salt, Peruvian carob gum, guar gum, monk fruit Other flavors (Rebel offers 23 flavor varieties, 10 are listed below ): Vanilla Chocolate Cookie Dough Peanut Butter Fudge Mint Chip Strawberry Coffee Chip Black Raspberry Cherry Chip Triple Chocolate

):

Rebel uses cream instead of skim milk in its ice cream. This shows in the nutrients, with many flavors topping 20 grams of total fat and over 200 calories per serving. When reviewing Rebel’s nutrition facts, you may also notice that the brand doesn’t follow conventional rounding rules for nutrients when calculating net carbs. Sugar alcohol content, carbohydrates, and fiber are listed with the decimal point versus rounded. As with all keto-friendly ice creams, the varieties are low in net carbs, but Rebel also emphasizes using low glycemic index ingredients to set itself apart from other keto-friendly ice creams on the market. Low glycemic index ingredients may be beneficial for blood sugar management in certain populations ( 2 ). Most people on a keto diet need to eat fewer than 50 grams of carbohydrates per day to achieve ketosis, but some people need to reduce carbs even more ( 3 ). With 2 grams of net carbs and 13 grams of total carbohydrates per serving, Rebel’s Butter Pecan is a tasty treat that can fit into the keto diet. However, it’s important to note that compared with regular ice cream, Rebel contains more calories per serving. This is to be expected with some keto-friendly ice creams due to their higher fat content. Nutrition facts Per 2/3 cup (89 grams) Butter Pecan flavor (4): Calories: 230

230 Fat: 24 grams

24 grams Carbs: 13 grams

13 grams Fiber: 3 grams

3 grams Sugar alcohol: 8 grams

8 grams Net carbs: 2 grams

2 grams Protein: 3 grams

Who should scoop it? Anyone looking to calculate daily carbohydrates down to the decimal point should choose this keto-friendly ice cream. Who should skip it? Those sensitive to high FODMAP fiber sources should skip this keto-friendly ice cream, as it contains chicory root fiber, a source of fructans.

Best keto ice cream without sugar alcohols

Arctic Zero Cake Batter Flavor

Price : $5.29 per pint

: $5.29 per pint Ingredients (Cake Batter flavor): purified water, organic cane sugar, allulose, sugarcane fiber, and/or vegetable fiber, faba bean protein concentrate, gum blend (acacia, tara, guar), natural flavors, sea salt, turmeric, monk fruit concentrate (Cake Batter flavor): purified water, organic cane sugar, allulose, sugarcane fiber, and/or vegetable fiber, faba bean protein concentrate, gum blend (acacia, tara, guar), natural flavors, sea salt, turmeric, monk fruit concentrate Other flavors: Classic Vanilla Pistachio Cookie Shake Purely Chocolate Salted Caramel Chocolate Peanut Butter Hint of Mint This keto-friendly, dairy-free ice cream is made with a combination of plant fibers and faba bean protein. The Arctic Zero company touts the benefits of faba bean protein as being both allergy- and environmentally-friendly (5). Arctic Zero stands out in the keto-friendly ice cream market because of its lack of sugar alcohols. This may make the brand a better choice for those with a digestive condition that makes them sensitive to sugar alcohol intake ( 6 ). In addition to the lack of sugar alcohol, Arctic Zero ice cream is lower in calories than other keto-friendly ice creams. However, it’s also fat-free, which may not be the right choice for keeping fat intake high when following a strict keto diet. Arctic Zero pints can be purchased online, as well as at several grocery stores.

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Nutrition facts Per 2/3 cup (83 grams) Arctic Zero Cake Batter flavor (7): Calories: 50

50 Fat : 0 grams

: 0 grams Carbs: 11 grams

11 grams Fiber: 3 grams

3 grams Sugar alcohol: 0 grams

0 grams Net carbs : 8 grams

: 8 grams Protein: 2 gram

Who should scoop it? Anyone looking to avoid sugar alcohols and/or those with multiple food allergies. Who should skip it? People following a strict ketogenic diet may want to skip this ice cream if they’re struggling to meet their daily fat intake as it’s fat-free.

Best keto ice cream variety pack

Enlightened Chocolate Peanut Butter

Price : $9 per pint

: $9 per pint Ingredients (Chocolate Peanut Butter flavor): cream, water, peanuts, egg yolks, non-GMO soluble corn fiber, erythritol, allulose, dutched cocoa, peanut oil, milk protein concentrate, vegetable glycerin, tara gum, guar gum, monk fruit extract, salt (Chocolate Peanut Butter flavor): cream, water, peanuts, egg yolks, non-GMO soluble corn fiber, erythritol, allulose, dutched cocoa, peanut oil, milk protein concentrate, vegetable glycerin, tara gum, guar gum, monk fruit extract, salt Other flavors: P.B. Cookie & Brownie Dough Caramel Chocolate Double Dough Butter Pecan Chocolate Peanut Butter Red Velvet Chocolate Glazed Donut Peanut Butter Fudge Mint Chocolate Chunk Coffee Chocolate Chunk Enlightened Keto offers a variety pack of keto-friendly ice creams that comes with eight pints. The brand also offers other types of ice creams, including dairy-free and light varieties in addition to the keto-friendly line.

The product line also includes cheesecakes, cookies, and various other desserts.

One serving of Enlightened Keto Chocolate Peanut Butter contains 21 grams fat, 14 grams carbohydrate, and 7 grams net carbs making it a good option when following the keto diet. However, like other ice creams on this list, it’s made predominately with cream, which contributes a significant source of saturated fat. Low carbohydrate diets high in saturated fat have been associated with negative health outcomes (8). Nutrition facts Per 2/3 cup (88 grams) Enlightened Keto Chocolate Peanut Butter flavor (9): Calories: 230

230 Fat: 21 grams

21 grams Carbs: 14 grams

14 grams Fiber: 4 grams

4 grams Sugar alcohol: 3 grams

3 grams Net carbs: 7 grams

7 grams Protein: 5 grams

Who should scoop it? Enlightened Keto ice cream is a good choice if you need a sweet treat that will help you meet your daily fat goals. Who should skip it? If you have a nut allergy, this brand may not be the best for you as only a few flavor varieties are nut-free.

Best keto ice cream under 200 calories

Halo top

Price : $5.99 per pint

: $5.99 per pint Ingredients (Macadamia Nut Cookie flavor): ultrafiltered skim milk, cream, erythritol, eggs, vegetable glycerine, soluble corn fiber, inulin, macadamia nuts, sugar, skim milk, contains 1% or less of natural flavors, coconut oil, corn starch, salt, stevia leaf extract (Reb M), sunflower lecithin, stevia leaf extract (Reb A), citric acid, cellulose gel, cellulose gum (Macadamia Nut Cookie flavor): ultrafiltered skim milk, cream, erythritol, eggs, vegetable glycerine, soluble corn fiber, inulin, macadamia nuts, sugar, skim milk, contains 1% or less of natural flavors, coconut oil, corn starch, salt, stevia leaf extract (Reb M), sunflower lecithin, stevia leaf extract (Reb A), citric acid, cellulose gel, cellulose gum Other flavors: Mint Chocolate Cookie Turtle Cheesecake Banana Cream Pie Brownie a la mode Caramel Butter Pecan Chocolate Caramel Lava Cake Chocolate Cheesecake Peanut Butter Chocolate Vanilla Bean Halo Top is a low carb option that’s higher in protein than most other keto-friendly ice creams. The brand offers 10 flavors of keto-friendly ice creams with a range of 5 to 10 grams of net carbs per pint and 200 calories or less per serving. Macadamia Nut Cookie flavor is a top-rated variety and contains skim milk, eggs, and prebiotic fiber. It’s primarily sweetened with erythritol, a zero-calorie sugar alcohol (10, 11 ). You can purchase Halo Top ice creams online and at most major grocery stores. Halo Top also offers varieties that are made without dairy and eggs. Nutrition facts Per 2/3 cup (85 grams) Macadamia Nut Cookie flavor (12): Calories: 150

150 Fat: 11 grams

11 grams Carbs: 15 grams

15 grams Fiber: 3 grams

3 grams Sugar alcohol: 9 grams

9 grams Net carbs: 3 grams

3 grams Protein: 6 grams

Who should scoop it? Choose this keto-friendly ice cream if you’re looking for a sweet treat that’s 200 calories or less per serving. Who should skip it? Skip this variety if you’re sensitive to inulin, a prebiotic fiber.

Best dairy-free keto ice cream

So Delicious

Price : $5.99

: $5.99 Ingredients (Vanilla Bean flavor): organic coconutmilk (filtered water, organic coconut), chicory root extract, acacia gum, erythritol, vegetable glycerin, pea protein, guar gum, sea salt, locust bean gum, monk fruit extract, natural flavor, vanilla bean specks (Vanilla Bean flavor): organic coconutmilk (filtered water, organic coconut), chicory root extract, acacia gum, erythritol, vegetable glycerin, pea protein, guar gum, sea salt, locust bean gum, monk fruit extract, natural flavor, vanilla bean specks Other flavors: Mint Chip Chocolate Butter Pecan Cookies N’ Cream So Delicious offers a full dairy-free product line that includes cheese and yogurt alternatives, plant-based beverages, and plant-based frozen desserts. The dairy-free no sugar added ice creams are a keto-friendly alternative to dairy-based varieties. One serving of the vanilla flavor provides 130 calories and 9 grams of total fat. It’s slightly higher in carbohydrates than other keto-friendly ice creams with 24 grams of total carbohydrates and 10 grams of net carbs.

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Nutrition facts Per 2/3 cup (113 grams) Vanilla Bean flavor (13): Calories: 130

130 Fat : 9 grams

: 9 grams Carbs: 24 grams

24 grams Fiber: 10 grams

10 grams Sugar alcohol: 4 grams

4 grams Net carbs : 10 grams

: 10 grams Protein: 2 gram

Who should scoop it? Choose this if you’re looking for a plant-based keto-friendly ice cream with no added sugar and 10 grams of net carbs. Who should skip it? Skip this ice cream if you have a tree nut allergy, as it contains coconut.

Best all-keto product line

Keto Peanut Butter Fudge Swirl

Price : $9.99

: $9.99 Ingredients (Peanut Butter Fudge Swirl): cream, water, peanut butter cup (unsweetened chocolate, erythritol, cocoa butter, steviol glycosides, sunflower lecithin, peanut butter (peanuts, salt), coconut oil, peanut oil, whole milk powder, soy lecithin), egg yolk, erythritol, peanut oil, chicory root fiber, milk protein concentrate, tapioca fiber, cocoa processed with alkali, cocoa, whey, sea salt, vegetable glycerin, vanilla extract, sunflower lecithin, guar gum, steviol glycosides, monk fruit extract, gum acacia (Peanut Butter Fudge Swirl): cream, water, peanut butter cup (unsweetened chocolate, erythritol, cocoa butter, steviol glycosides, sunflower lecithin, peanut butter (peanuts, salt), coconut oil, peanut oil, whole milk powder, soy lecithin), egg yolk, erythritol, peanut oil, chicory root fiber, milk protein concentrate, tapioca fiber, cocoa processed with alkali, cocoa, whey, sea salt, vegetable glycerin, vanilla extract, sunflower lecithin, guar gum, steviol glycosides, monk fruit extract, gum acacia Other flavors: Cake Batter Triple Chocolate Brownie Black Raspberry Butter Pecan Cherry Chip Cookie Dough Strawberry Peanut Butter Cup Mint Chip Sea Salt Caramel KETO Foods, founded in 2018, has a line of products including ice cream pints, ice cream bars, and chocolate all made with the keto diet in mind. Using a combination of cream, egg yolks, and erythritol as primary ingredients makes this keto-friendly ice cream high in fat, but relatively low in total carbohydrates. The peanut butter fudge swirl ice cream is one of the more popular flavors. One serving contains 250 calories, 22 grams of carbohydrates, and 3 grams of net carbs. Total calories per serving vary depending on the flavor, ranging from 180 to 250 calories per 2/3 cup. You can order KETO Foods from the company’s website or by using their store locator to find the product near you. Nutrition facts Per 2/3 cup (100 grams) Peanut Butter Fudge Swirl (14): Calories: 250

250 Fat : 23 grams

: 23 grams Carbs: 22 grams

22 grams Fiber: 7 grams

7 grams Sugar alcohol: 12 grams

12 grams Net carbs : 3 grams

: 3 grams Protein: 5 grams

Who should skip it? If you have an egg or dairy allergy, skip this brand, as all flavors are made with a cream and egg yolk base.

Best budget buy

Price : $4.99 per pint

: $4.99 per pint Ingredients (Coffee Cookie Crunch) : skim milk, cream, maltitol syrup, water, polydextrose, coconut oil, glycerin, coffee extract, whey, less than 2% of: sugar, dutched cocoa (process with alkali), soluble corn fiber, enriched wheat flour (wheat flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), mono and diglycerides, vegetable oil (soybean, palm), guar gum, carob bean gum, dried cane syrup, natural flavor, cocoa, soy lecithin, corn starch, sodium bicarbonate, milk, salt, acesulfame potassium, sucralose : skim milk, cream, maltitol syrup, water, polydextrose, coconut oil, glycerin, coffee extract, whey, less than 2% of: sugar, dutched cocoa (process with alkali), soluble corn fiber, enriched wheat flour (wheat flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), mono and diglycerides, vegetable oil (soybean, palm), guar gum, carob bean gum, dried cane syrup, natural flavor, cocoa, soy lecithin, corn starch, sodium bicarbonate, milk, salt, acesulfame potassium, sucralose Other flavors : Brownie a la Mode Mint Fudge Cookie Chocolate Chocolate Chip Mint Chip Vanilla Chocolate

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The ketogenic diet consists of majority fat, moderate protein, and low carbohydrate intake. While the Breyer’s Carb Smart ice cream is lower in fat than many other keto-friendly ice creams, it can still fit into a keto diet due to its total carbohydrate content. The total carbohydrates per serving of this ice cream are amongst the lowest when compared with other brands listed. However, it doesn’t have as much fat per serving, which may make it challenging to kit into a strict ketogenic diet. You can order Breyer’s Carb Smart from their website or by using their store locator to find the product near you. Nutrition facts Per 2/3 cup (77 grams) Coffee Cookie Crunch flavor (15): Calories: 120

120 Fat : 6 grams

: 6 grams Carbs: 17 grams

17 grams Fiber: 4 grams

4 grams Sugar alcohol: 8 grams

8 grams Net carbs : 5 grams

: 5 grams Protein: 2 gram

Who should scoop it? If you need a budget-friendly low carb ice cream, consider choosing Breyer’s Carb Smart.

healthline.com - 7 Best Keto Ice Creams in 2022 - Healthline

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