Is Sugar-Free Jello Keto Friendly? Nutrition Facts and Effects on Keto

Sugar-free jello is a delicious snack that can be enjoyed on the keto diet. The key to enjoying sugar-free jello is finding one that has few carbs and sugars.

There are many different flavors of sugar-free jello, which allow you to enjoy the taste you love while still sticking to your keto diet goals.


This post aims to answer all your questions about what types of sugar-free jello are keto-friendly, how many carbohydrates they have per serving, and what their effects are on your body when following a ketogenic lifestyle. 

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Is Sugar-Free Jello Keto Friendly?

Yes, Sugar-Free Jello Is Ketogenic Friendly.

Sugar-free jello is a delicious snack that can be enjoyed on the keto diet if eaten in moderation. The key to enjoying sugar-free jello is finding one with few carbs and sugars.

The good news is that because sugar-free jello does not contain any actual carbs or sugars (unless you add some), most brands will fit into a low carbohydrate or ketogenic diet plan – though this may vary depending on the ingredients of each flavor.

Can Sugar-Free Jello Kick You Out Of Ketosis?

It doesn’t matter at all in my experience. Regardless, it’s best to consume sugar-free jello only in moderation.

Isomalt is a sugar alcohol that typically has less impact on blood glucose and insulin than other sweeteners such as table sugar.

Isomalt does not need to be included in total carbohydrates when counting carbs for the day, but you must keep track of any consumed Isomalt since it contains calories. This makes Isomalt safe for Keto!

Note: As there are many different brands, please read the Nutrition Label On Packet For Your Accurate Answer. Check posted nutrition labels before purchase and consumption to verify nutritional information.

Nutritional Information About Sugar-Free Jello And The Effects On Keto

First, let’s talk about what Sugar-Free Jello is made of.

Jello is a type of dessert in which many ingredients are mixed and “set”.

There are a variety of sugar-free jello ingredients, including:

Vitamin Isolates, Sucralose, Acesulfame Potassium, Aspartame (sweeteners), Agar Agar (natural thickener).

Sugar-free varieties may include less carbohydrate than the original. For instance, sugar-free Jell-O pudding has similar nutrition information to the original but without any net carbohydrates.

Isomorphic pregelatinized starch is often used in place of flour to maintain firmness and texture.

Sugar substitute maltodextrin is used in some confections, which would otherwise use sucrose as an ingredient.

  • Maltodextrin can be combined with other natural or artificial sweeteners such as corn syrup, corn syrup solids, and high fructose corn syrup.
  • Dextrose is also sometimes used as an ingredient instead of sucrose for some sugar-free jello products.

Most low-carb jello flavors contain 0g carbs per serving

*Individual Nutritional values may vary based on flavor type (Pudding vs. Jell-O Gelatin)

And at the end of each ingredient list is this warning: **Phenylketonurics: Contains Phenylalanine.

It is made from gelatin, pectin (a natural fruit-derived gelling agent), flavorings, salt, and water.

To make jello an attractive color, some versions use artificial colors sourced from corn or grape skins.

Gelatine is the main ingredient in jello and can be found in various forms, including fish-based gelatine.

Nutritional Facts

So when it comes to the nutritional facts of sugar-free Jello, here is what you need to know:

  • 1 cup of sugar-free jello has about 55 calories. 
  • It contains 0g of fat
  • 13mg of sodium
  • 15g total carbs
  • and 5g dietary fiber

But most shocking of all, there are 6 grams of protein!

The rest is water and the sugar alcohol, Isomalt. Isomalt is a natural sweetener found in vegetables like beetroot or used as a laxative because it does not digest glucose.

Isomalt has 25% of the calories of sugar but only 75 percent of the sweetness. Isomalt is an artificial sweetener that can be safe for ketosis.

Isomalt has no impact on blood glucose and less on insulin levels than sugar and other sweeteners.

Isomalt is safe for diabetics or people with diabetes to consume, and we can conclude that Isomalt Is Safe For Keto.

Aspartame On Keto Diet

Aspartame Is Keto friendly but is not recommended for those on a ketogenic diet. The reason being that this particular sugar substitute does have calories, and you need to count them for the day along with your carbohydrate intake.

To be labeled as “sugar-free”, the product must contain less than 0.5 g of sugars or 1.5 servings (30g) per container. This is equivalent to six teaspoons of table sugar or 18 grams (0.9 ounces).

It can be used in place of sucrose or saccharin – an artificial sweetener – with other ingredients like maltodextrin, dextrose, Isomalt (sugar alcohol), potassium sorbate, and citric acid.

Isomalt is an alternative to sucrose, but it has the same caloric value despite being natural and less sweet than sugar.

Does Aspartame Cause Cancer? 

Aspartame is keto-compliant and does not cause cancer. The myth that aspartame causes cancer started in an Iowa laboratory.

Colorless and flavorless, aspartame has been used in foods since 1981 to enhance their sweet taste. It’s the sugar substitute found in most diet drinks like Diet Coke and Diet Pepsi, along with ketchup and cereals.

Toxicologists found a high concentration of methyl alcohol surrounding the brain cells of rats (compared to other parts of the body).

Of course, this doesn’t mean anything for mammals or humans since our bodies process methyl alcohol differently – but others continue to circulate this myth today.

It turns out that a considerable variance can be observed even when studying the same batch of products.

There is no scientific analysis to back up the allegations that aspartame can cause cancer; it does not contain any carcinogenic compounds. There is no causal link between it and cancer.

How Many Jello Flavors Are Sugar-Free?

There are over 20 jello flavors on the market, but less than 10 are sugar-free.

Those are Black Cherry, Cherry, Lemon, Lime, Orange, Peach, Raspberry, Strawberry, and Strawberry-Banana.

Is Sugar-Free Jello Healthy?

Yes, it is, and not just for the sake of cutting out carbs and sugar but also because of its protein content. For those on a low carbohydrate, high protein diet regime, sugar-free jello is typically used as a filler food for that reason.

It can be seen as a harmless source of dietary fiber that’s low in calories and carbohydrate-rich than other sugary snacks.

Is Phenylalanine Safe For Your Health?

p-Phenyllactic acid and p-phenoxybenzoic acid are chemical compounds that, according to studies, cause reproductive toxicity as well as cancer in mice.

However, studies on these compounds did not use human subjects; thus, it cannot be ascertained if the same effects will be seen on humans of any age or gender.

Many people have been scared about Isopropylline triggering seizures and other dangers for patients with epilepsy and asthma, yet there has been no evidence to support this claim.

Isopropyl alcohol is widely used to treat chemical burns, although Isopropanol can be fatal if ingested.

Sugar-free jello does not contain Isopropyl alcohol, and thus it is safe to consume unless you don’t like it for any reason.

The Difference Between Gelatin And Pectin In Making Jelly Or Jam

Gelatin is a protein obtained by boiling the skin, connective tissues, and sometimes bones of animals or certain kinds of fish. Whichever the case, gelatin includes collagen that’s cooled again to make it set in a jelly-like mass.

Pectin is a polysaccharide naturally obtained from plant cell walls. It helps in thickening fruit juices or jams when mixed with sugar and acids (citric acid).

Pectin can be ground up to make self-setting jelling agents; this ingredient is usually added commercially for jam production, giving spices such as cloves and cinnamon to jams.

The difference between pectin and gelatin is that pectin sets using only sugar while gelatin sets using both acid and sugar.

A Recipe For Homemade Sugar-Free Raspberry Jello With Just 6 Ingredients! 

This is the recipe I just tested last month. Try it and thank me later, haha it’s delicious and addicting.

Serves: 8


  • 2 cups fresh or frozen raspberries
  • 1/3 cup fresh lemon juice 2 tsp gelatin * (Knox Unflavored Gelatin is keto-friendly)
  • 1/3 cup water 1/4 cup Erythritol, powdered **
  • 3 tbsp heavy cream


1. Place the berries, lemon juice, and water in a pot over medium-high heat.

2. Mix the Erythritol with 3 tbsp of cold water until completely dissolved.

Add to the berry mixture and stir quickly (the Erythritol will start melting into liquid).

Bring to a boil, occasionally stirring for 7-8 minutes or until the mixture is nice and thick.

3. Remove from heat, add the gelatin (it will seize slightly), and whisk well. Add the heavy cream, stirring vigorously to melt it into the hot mixture.

4. Pour into jello molds or small cups/ramekins and refrigerate until firm (~4-5 hours). You’ll end up with a nice, firm jelly that will melt in your mouth.

* The “Unflavored” Knox Gelatin is the best to use here as it does not have any added flavors and instead uses clear, unflavored gelatin that works with any flavored berry mixture.

** If you don’t keep powdered Erythritol (or if you do but prefer to measure out your serving sizes first), you can also use granular. Just grind it in a coffee grinder, blender, or food processor until powdered.

Other Recipes You Can Make Using Sugar-free JELLO Powder (Hint, Hint!) 

Sugar-free jello can be used to make some interesting desserts that are Keto friendly.

One of my favorite recipes is a Sugar-Free Strawberry Jello Roll Recipe, which needs only strawberries and a sugar-free gelatin powder for the recipe.

You let it set overnight in the fridge, so you have time to enjoy this delicious dessert without any guilt!

Here are three other great ideas on how you can use sugar-free jello as an ingredient if making your own treats or dishes from scratch. I will try it out this weekend and maybe have a little something to share with you about my finished one.

1. Homemade pudding cups:

2. Sugar-free Jello recipe for watermelon raspberry slushy:

3. Sugar-Free Jello Gummies Recipe:


So, in a nutshell, is sugar-free jello keto-friendly? I know you got the point. Sugar-free jello is a delicious snack that can be enjoyed on the keto diet. The key to enjoying sugar-free jello is finding one with few carbs and sugars, typically found in jelly or other fruit jams used for this recipe.

There are many different flavors of sugar-free jello, so you’re able to enjoy the taste you love while still sticking to your keto diet goals with these low-carb recipes!

Don’t worry about eating, and it will kick you out of ketosis. As long as it fits within your macronutrients, you are fine.

Feel free to enjoy the recipes for homemade sugar-free raspberry jello with just 6 ingredients I shared above, and let me know in the comment section if there is anything I can help you!

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