Is vanilla extract keto friendly? – Calories, Nutrition and Keto Recipes
Is Vanilla Extract Keto-Friendly?
Yes, vanilla extract is considered to be keto-friendly. It contains a negligible amount of carbohydrates and sugar, which makes it suitable for a ketogenic or low-carb diet.
Nutritional Facts About Vanilla Extract
Vanilla extract is a potent flavoring agent derived from the cured beans of the vanilla orchid. Despite its minimal use in small quantities, it’s notable for its contribution to overall flavor profiles and slight boost in minerals.
Calories, Carbs, Proteins, and Fats
| Nutrition | Per 100 Grams | Per 1 Oz |
|---|---|---|
| Calories | 288 | 81 |
| Carbs | 13g | 3.68g |
| Sugar | 13g | 3.68g |
| Protein | 0.1g | 0.03g |
| Fat | 0.1g | 0.03g |
| Impact on Ketosis | Low | Low |
What is the Average Weight?
The average weight of a bottle of vanilla extract is typically 118.3 grams or 4 oz, but the serving size in most recipes is usually very small (about a teaspoon, which is roughly 4.2 grams or 0.15 oz).
Additional Information About Vanilla Extract
Vanilla extract is not just a taste enhancer; it also has several nutrients. This includes small amounts of magnesium, potassium, and calcium. In addition to its flavor-enhancing properties, it is known as a rich source of antioxidants that help protect your body from cell damage.
Other Foods To Match With
Vanilla extract is exceedingly versatile, and it matches well with a range of foods. It can be used to flavor desserts like cakes and cookies, added to smoothies or milkshakes, mixed into coffee or tea, and even used in savory dishes like sauces and marinades to add a touch of sweetness and depth of flavor. Its gentle, yet distinctive taste contributes to the overall complexity and richness of dishes without adding any substantial amount of carbs or sugars, making it perfect for a ketogenic diet.
8 Famous Keto-Friendly Dishes To Try
1. Keto Vanilla Cheesecake
This Keto Vanilla Cheesecake is a low carb, sugar-free dessert featuring a creamy, rich texture and delicious vanilla flavor. Vanilla extract enhances this classic dessert, perfectly paired with an almond flour crust. Plus, it contains cream cheese and eggs, which provide plenty of protein, making it an excellent choice for keto-dieters.
2. Keto Vanilla Almond Smoothie
This Keto Vanilla Almond Smoothie uses vanilla extract to add depth of flavor. Made with unsweetened almond milk, almond butter, and chia seeds, it’s a powerhouse of fats, protein, and fiber—essential for a balanced ketogenic diet. Its sweetness comes from a keto-friendly sweetener, not from high-carb sugars.
3. Keto Vanilla Pancakes
Keto Vanilla Pancakes are a delicious, low-carb breakfast option. The vanilla extract offers a delicious hint of sweetness that enlivens the almond flour and cream cheese base. These pancakes are fluffy and filling, providing a substantial amount of essential fats and protein–making it an ideal start to a keto-friendly day.
4. Keto Vanilla Protein Shake
This Keto Vanilla Protein Shake is a perfect post-workout drink, offering high-quality protein and healthy fats. Sweetened with Stevia and enriched with vanilla extract, it satisfies sweet cravings while aiding muscle recovery. The addition of unsweetened almond milk and protein powder contributes to its keto compatibility.
5. Keto Vanilla Chia Pudding
Keto Vanilla Chia Pudding is a delightful, nutrient-dense dessert or breakfast food. Vanilla extract adds depth to the naturally sweet flavor profile. Infused with chia seeds, a fantastic source of fiber, and calcium-rich almond milk, this keto-friendly recipe is a healthy treat.
6. Keto Vanilla Mug Cake
A quick dessert fix, the Keto Vanilla Mug Cake uses vanilla extract to amplify its sweet flavor. Prepared with almond flour, an egg, and a keto-approved sweetener, it offers a heavenly balance of macros, featuring high protein and low carbohydrates. It’s comforting, satisfying, and perfectly in-line with a ketogenic diet.
7. Keto Vanilla Ice Cream
Experience a cool, refreshing treat with this Keto Vanilla Ice Cream recipe. Using heavy cream, egg yolks, and a dash of vanilla extract for maximum flavor, it offers a rich, creamy, and satisfying experience. Moreover, it uses erythritol as a sugar substitute, making it a fitting indulgence for keto followers.
8. Keto Vanilla Custard
Perfect for dessert or a rich snack, Keto Vanilla Custard features a lovely blend of eggs, heavy cream, and vanilla extract. It’s smoothly textured and satisfyingly creamy, offering a guilt-free keto-friendly pleasure. The dish’s sweetness comes from a keto-approved sweetener, ensuring it fits in with your low-carb eating plans.
Frequently Asked Questions about vanilla extract and Keto
1. Is vanilla extract keto-friendly?
Yes, vanilla extract is considered to be keto-friendly. This is because pure vanilla extract typically contains a minimal amount of carbs (around 0.53 grams per tablespoon), and therefore could be incorporated into a keto diet without disrupting the metabolic state of ketosis.
2. Are there any carbs in vanilla extract?
Yes, but the amount is small. One tablespoon of pure vanilla extract typically contains about 0.53 grams of carbs. Considering the fact that most recipes only require a teaspoon or less, the resulting carb amounts are unlikely to impact a keto dieter’s daily carbohydrate limits.
3. Can I use vanilla extract while baking on a keto diet?
Yes, you can use vanilla extract while baking on a keto diet, mainly because the levels of carbs it contains are extremely low. Apart from that, it enhances the flavor of keto desserts. Whenever using vanilla extract, it’s important to stick to moderate quantities to avoid any potential slight impact to your daily carb intake.
4. Are there alternatives to vanilla extract that are also keto-friendly?
Yes, if you are unable to find keto-friendly vanilla extract or just want a change, there are other keto-friendly flavoring options. Vanilla bean powder or a scraped vanilla bean can offer enhanced flavor without any added sugars or carbs. Vanilla flavored stevia is another alternative that can be used to sweeten dishes on the keto diet.
5. How can I make sure my vanilla extract is keto-friendly?
It’s important to read product labels carefully to ensure you are choosing a keto-friendly vanilla extract. Some vanilla extracts, particularly those labelled as “imitation” vanilla, might contain added sugars, syrups and/or artificial flavors which could contribute to a higher carbohydrate content. Always opt for ‘pure’ vanilla extract when possible as these typically contain the lowest levels of carbs.
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