How Many Carbs In Splenda Sweetener (Is It Keto)

Are you trying to figure out if there are carbs in Splenda? Many of the low carb sugar substitutes out there claim to contain zero carbs. But the amount of carbs it actually contains can be different than what is on the label.

According to U.S. labeling laws,  if it contains less than 5 calories per serving the product can be labeled as containing zero or no calories? It’s true.

So if you decide to use something other than sugar in your baking or cooking it’s best to check on how many carbs it REALLY contains.

One small packet in a cup of coffee might not be something to worry over. But, a cupful of the stuff might actually contain more carbs/calories than you thought.

If you follow a low carb or keto diet and use Splenda then these unknown carbs might be enough to kick you out of ketosis. Knowing how many carbs are in the product you are using is important.

One of my favorite sweeteners is Splenda granular.

  • It’s easy to find
  • It doesn’t require ordering from a specialty store if I need more.
  • It can easily replace sugar cup for cup in most recipes.
  • And the most important things I love about Splenda……no weird taste!

I find that several of the other low carb sugar substitutes have a bitter taste (Stevia) or a strange cooling sensation (erythritol based sweeteners such as Swerve and Monk fruit) which I find can affect the flavor of the final product. I do use them when testing recipes as more people prefer them to Splenda. But, to me, Splenda has no after taste and actually tastes sweeter than sugar so I tend to cut the amount called for in a recipe by 1/4 to 1/2.

Is Splenda OK to use on a Keto or Low Carb diet?

Yes it can be used on a keto or low carb diet. However keep in mind which form you are using and how much.

I have seen many arguments that it should be avoided and that there are “better” keto and low carb sweeteners available.

While there are other sweeteners available I find that I can’t use them in the amounts called for in baking. Stevia tastes bitter and the cooling effect in erythritol prevents me from enjoying the desserts I bake. Personally, until I find a suitable replacement I am glad to have Splenda as a baking option.

Adding a packet to your cup of coffee in the morning will probably not affect you. However if you are using it to make recipes which are eaten through out the day or,  perhaps you use multiple packets in coffee or other drinks, the additional carbs can add up.

Keep in mind that if you were a snacker before the keto diet then attempting to continue with that habit while on the keto diet (and replacing these snack items with “keto” snack items) will not be beneficial in the long run. See this post on Mindless Eating to see how easy it is for these snacking calories/carbs to add up in a way that can stall your weight loss or even contribute to weight regain.

Splenda is suppose to have zero calories per packet but, when your using a larger amount, it does contain carbs. If you’ve always wondered exactly how many carbs or calories was in Splenda here’s the answer.

SPLENDA (R) Granular contains sucralose and maltodextrin. Sucralose has no calories but the maltodextrin (a form of sugar) does have some calories/carbs.

Maltodextrin is included in the blend to give it enough bulk that it can be measured cup for cup as a sugar replacement. This means 1 cup of granulated sugar in your recipe can be replaced by 1 cup of Splenda Granulated. But, as I noted above, you may find it sweeter than sugar and can reduce how much you use in a recipe.

How Many Carbs Are In Splenda?

Carbs in Splenda Granulated:

  • 1 teaspoon = 0.5 gm carbs = 2 calories
  • one half cup = 12 gm carbs = 48 calories
  • 1 cup = 24 gm carbs = 96 calories

Carbs in Splenda Packets:

Splenda in the little yellow packets also contains some carbs/calories. Packet of SPLENDA (R) contain sucralose, maltodextrin and dextrose so they also have some carbs/calories in each packet.

Keep in mind that 1 packet has the sweetness of 2 teaspoons of sugar.

  • 1 packet = 0.9 gm of carb = 4 calories

Splenda liquid has no maltodextrin or dextrose so it does not have any carbs in it. For those looking to sweetener your coffee or drinks this is probably the best option. I find it takes several drops to sweeten my coffee rather then the one squeeze that is suggested on the package.

Start with drops rather than a squeeze to determine your level of sweetness needed.

Carbs In White/Granulated Sugar

White/Granulated Sugar:

  • 1 teaspoon = 4 gm of carbs= 16 calories
  • one half cup = 96 gm of carbs= 385 calories
  • 1 cup = 192 gm of carbs = 770 calories

Carbs In Splenda Versus Carbs In Granulated Sugar

How does Splenda stack up against regular sugar / granulated sugar in the carb/calorie department?

1 cup of Splenda granulated is 24 grams of carbs and 1 cup of white/granulated sugar is 192 grams of carbs. That’s a serious saving on carbs which makes this a great substitute for those looking to reduce their carb intake.

What about other types of sugar?

Let’s face it. There are people who feel that other forms of sweeteners are better or healthier for you. In this end this isn’t true. Sugar is sugar and it gets used by the body as a sugar.

If you are concerned about eating healthier then skip on adding sugar in any form to your diet and eat more vegetables and fruits. Seriously.

But, as a registered dietitian I do get asked if maple syrup, agave syrup or agave nectar, honey, coconut sugar and other sweeteners are better for you. Nope. They are just sugar in a different form and still contain a high amount of carbs.

Always read the labels to determine the carbs and net carbs that are present in any of these types of sugars if you choose to use them. And no, they are NOT keto. They will spike your blood sugar levels just like white or granulated sugar.

Low Carb / Keto Recipes Using Splenda

Check out some of these delicious low carb and keto friendly recipes using Splenda granulated to sweeten them. You can replace the Splenda with other forms of sweeteners but the amounts may vary as I reduced the amount of Splenda used due to its sweetness:

Lemon Poppyseed Muffins

Try these lemon poppseed keto muffins for breakfast or dessert.

Carrot Cake Muffins

Peanut Butter Chocolate Chip Muffins

These peanut butter keto muffins make a great grab and go breakfast.

Low Carb Vanilla Egg Custard

Vanilla Cinnamon Baked custard is delicious any time of day. Make it sweet. Make it savory. #eggcustard #eggcustardrecipe #ketorecipes #remakemyplate

Low Carb Chia Vanilla Pudding

Low Carb Cinnamon or Maple Cinnamon Almonds

If you liked this informational post then you might also find these helpful:

Lazy Keto Meal Plan

Is it keto? How to read a label is 3 easy steps

The Ultimate Guide to the Keto Diet

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How many carbs are really in Splenda? Can it be used on a keto diet? #splenda #ketodiet #ketogenic #remakemyplate

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