Not Keto
White Sugar
4.00g net carbs per 1 tsp
Each teaspoon packs 4 g of net carbs, all of it straight sugar, so a single spoonful in your coffee can eat up most of a strict keto day. Swap it for allulose, erythritol, or monk fruit when you want sweetness that won't run up your carb count.
Built by Barron Hansen · Last updated July 2026
Nutrition Facts
Fits My Daily Budget?
Set your daily net carb limit to see how one serving fits.
One serving uses 20% of your 20g daily budget.
Plan the rest of your day
Good to Know
Granulated cane and beet sugar are chemically the same, so brand swaps like Domino or C&H will not change the carb math. Hidden sources sneak up fast: ketchup, barbecue sauce, flavored yogurt, and most breakfast cereals lean on it heavily, often adding several teaspoons per portion without tasting especially sweet. If you want that sweet flavor while staying low, erythritol or allulose blends such as Swerve give you a near drop-in replacement with no impact on your daily net carbs.
Is White Sugar Keto? The Full Answer
White Sugar contains 4.00g net carbs per 1 tsp (4.00g total carbs minus 0.00g fiber). Each teaspoon packs 4 g of net carbs, all of it straight sugar, so a single spoonful in your coffee can eat up most of a strict keto day. Swap it for allulose, erythritol, or monk fruit when you want sweetness that won't run up your carb count.
On a standard ketogenic diet, most people target 20-25g net carbs per day. A single serving uses 20% of a 20g daily carb limit. If you are following a strict ketogenic protocol, reach for a lower-carb option instead.
Better Keto Swaps
Erythritol is your closest one-to-one stand-in here. It measures and bakes much like the real thing, and it lands at roughly 0 g net carbs per teaspoon because the body absorbs almost none of it. Try the granulated stuff from Lakanto or Swerve when a recipe calls for plain sugar. Monk fruit blends work well too, especially if you want zero aftertaste in coffee or tea. Most spoonable versions (often cut with erythritol) come in around 0 g net carbs per teaspoon. A little goes a long way since the extract is intensely sweet. For liquid sweetening, a few drops of pure stevia extract handle the job with effectively 0 g net carbs, which makes it handy for drinks and dressings where you do not want any bulk.
Track Your Ketone Levels
The Keto-Mojo meter is the gold standard for confirming you're actually in ketosis. Know your numbers - don't guess.