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Is Candy Keto?

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  Published on December 23rd, 2022
  Reading time: 4 minutes
  Last modified December 8th, 2022
Most candy is not keto

If you have a sweet tooth, you may be worried about how switching to a keto diet will impact your dessert options. Many people crave a small piece of candy at the end of the day, and eating sweets like this can sometimes help people avoid overindulging in ice cream, cake, and other sweets. But is candy keto or should you steer clear of it? 

The bad news is that traditional candy is not keto-friendly. The good news is that you can likely find several keto candies on the shelves of your grocery store if you keep an eye out for sugar-free varieties. You can also make your own sweets at home that can be eaten in small quantities to help satisfy your sweet tooth without pushing you out of ketosis. 

Is Candy Keto?  

Even if you are relatively new to the keto diet, you likely know that adding sugar to your diet is a no-no if you want to lose weight. Keto is no exception to this general rule. Since keto requires cutting your consumption of carbs to a very low level and sugar is considered a simple carbohydrate, the keto lifestyle doesn’t allow for many sweets. 

This means that candy is going to have to go on the forbidden list–unless you look for varieties that are made sugar-free. You can still consume some types of sweeteners while adhering to the keto lifestyle, such as monk fruit, stevia, and even erythritol. All of these are permitted and will not kick your body out of ketosis, but you should still consume them only in moderation. Studies suggest that erythritol, in particular, does not impact blood glucose levels, which makes it safe even for those who have diabetes. [1] However, it’s a good idea to test ketones (and possibly blood glucose) before and after trying any of these sweeteners to see how they affect you. 

While you may be able to eat a very small amount of candy containing traditional sweeteners like sugar, candies are considered foods of minimal nutritional value by the USDA. [2] If you’re looking to lose weight, it’s best to save those carbs for heartier foods that leave you satisfied instead of wanting more.

One option is to indulge in sugar-free chocolate-covered nuts that at least grant you some protein and fiber while catering to your sweet tooth. If you can find sugar-free candies, just make sure to check the label to see how many carbs they have and what the serving size is. You will likely find that some of these candies can indeed fit into a keto diet, even if they aren’t the best for you.

Making Keto-Friendly Candy at Home 

If the issue is that you want to sample a little something sweet, then you want to think about making some bite-size candy and dessert options at home. In just a few minutes and with minimal ingredients, you can make something tastier and healthier than store-bought candy.

These keto nut clusters with pecans make quick and delicious morsels using just three primary ingredients: keto chocolate chips, coconut oil, and pecans. It takes five minutes to put a batch of these goodies together, but the hardest part will be waiting for the chocolate to cool and set.

Candy purists who want to nibble on a traditional chocolate bar should check out this recipe for a homemade chocolate bar. The only special thing you will need to make this recipe is a silicone mold to shape your chocolate bar.

Keto chocolate candies

For those who claim Reese’s Cups as their favorites, here is a homemade keto Reese’s Cup recipe. Check out our other recipes for cookie dough Snickers bars, Almond Joys, Butterfingers, and even Three Musketeers! There is no shortage of keto recipes for your favorite candies. 

If you know what your favorites are, it is worthwhile to invest in some of the staple items you need to make keto candies and desserts, like powdered erythritol, stevia, sugar-free chocolate, and coconut oil. You will be pleasantly surprised to learn just how easy some of these are to make!   

Homemade chocolate-covered almonds are also an easy-to-make, bite-size snack that you can grab when you have a craving. The almonds have some protein and healthy fats, allowing them to fit nicely into a keto diet. All you need is keto chocolate chips, coconut oil, and almonds (or the nuts of your choice). 

Finding Keto-Friendly Desserts

 While most mainstream candies are not going to be keto-friendly, that does not mean that you have to settle for depriving yourself of the sweeter things in life. There are tons of sugar-free candies at the grocery store (just proceed with caution) or make your own delicious bite-size desserts with just a few items that you may already have on hand. Indulge and enjoy yourself with some of these keto alternatives to your favorite candy!

Ashley Simpson is a freelance writer dedicated to helping people improve their lives -- in every way possible. She understands that food and diet are necessary components to a healthy lifestyle and experiments with both. When she isn't typing away, she enjoys spending time with her husband and son.



Noda, K., Nakayama, K., & Oku, T. (1994). Serum glucose and insulin levels and erythritol balance after oral administration of erythritol in healthy subjects. European journal of clinical nutrition, 48(4), 286–292.


Foods of minimal nutritional value. Food and Nutrition Service U.S. Department of Agriculture. (2013, August 13). Retrieved November 21, 2022, from https://www.fns.usda.gov/cn/foods-minimal-nutritional-value 

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