Is Monk Fruit a Keto-Friendly Sweetener?

Is Monk Fruit a Keto-Friendly Sweetener?

If you’re on the keto train, you may be experimenting with low-carb, keto-friendly sugar substitutes to sweeten your foods without compromising your diet plan. Monk fruit just might be your new favorite alternative for sprucing up your drinks and baked goods. But is monk fruit keto-friendly?

“Monk fruit has zero calories, which means you can reduce the number of calories you eat in a day by using it as a substitute for sugar,” says Sofia Norton, RD, and keto expert. “Natural sweeteners like monk fruit are recognized as safe by the FDA, and studies show they rarely, if ever, cause side effects or harm health.”

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What is Monk Fruit?

Monk fruit is a sweetener naturally derived from a South Asian fruit, also known as luo han guo. It’s calorie, carb, and sugar-free, making it a suitable option for people with diabetes, keto eaters, or those looking to cut down on their sugar intake.


Potential Health Benefits of Monk Fruit

monk fruit keto - cracked open fruit

  1. It is keto-friendly. “It has zero carbs and zero calories,” says Norton. “The fruit itself does contain fructose and glucose. But monk fruit as a sweetener is sold as an extract, which does not contain glucose and sucrose.”
  2. Monk fruit has zero calories.


What Are Other Keto Sweeteners?monkfruit keto - stevia plant

Any carb-free sweetener is considered keto. Here are some of our favorites:

  • Stevia, a natural, keto sweetener derived from the stevia plant.
  • Erythritol, a type of sugar alcohol.


Where To Buy Monk Fruit

Though it is growing in popularity, monk fruit is still seen as a bit of specialty item. You can find monk fruit at some health food stores, like Whole Foods, or online. Here are some options:

  • Julian Bakery Pure Monk, on Amazon.
  • Lakanto Monkfruit Sweetener, on Amazon.
  • Monk Drops – 100% Monkfruit Liquid Sweetener, on Amazon.
  • Monkfruit In The Raw Packets, at Whole Foods.