Swaps / honey
The best keto substitutes for honey
A tablespoon of honey has about 17.2 grams of net carbs. Keto syrups made from allulose or monk fruit give you the drizzle without the sugar.
Honey: 17.2 g netAllulose syrup: 0 g net
3 swaps that work
01Allulose syrup0 g net · 1 tsp (4 g)
- Best for
- Drizzling, glazes, dressings
- How
- Thick, clear and mildly sweet. Use a little more than you would honey.
02Monk fruit syrup0 g net · 1 tsp (4 g)
- Best for
- Tea, yogurt and cheese plates
- How
- Use sparingly; it is sweeter than honey.
03Honey-flavored keto syrups0 g net · 1 tsp (4 g)
- Best for
- Honey mustard, glazed salmon
- How
- Several brands make honey-style syrups with allulose or erythritol. Check the label for maltitol.
Tips from the kitchen
- For honey mustard, whisk Dijon, mayonnaise and a spoonful of allulose syrup.
Net carbs per serving
From our food database. Serving sizes differ, so they are listed.
How much do I use?
Type the sugar amount from any recipe and see the equivalent for each keto sweetener.
Open the sweetener converterRecipes that use these swaps
Quick answers
What is the best keto substitute for honey?
It depends on the dish. Allulose syrup is best for drizzling, glazes, dressings; Monk fruit syrup is best for tea, yogurt and cheese plates; Honey-flavored keto syrups is best for honey mustard, glazed salmon.
How many carbs does the swap save?
A serving of honey (1 tbsp (21 g)) has about 17.2 g of net carbs. Allulose syrup (1 tsp (4 g)) has about 0 g.
Is honey keto?
Not keto-friendly. Natural, but nearly all sugar; one tablespoon has about 17 grams.
Every swap, already made
The 28-Day Plan builds these swaps into four weeks of meals, with every macro counted and one grocery list a week.
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