Keto Friendly

Is Coffee Mate Keto Friendly

Is Coffee Mate Keto Friendly?

Coffee is a beloved beverage enjoyed by millions of people around the world. For those following a ketogenic diet, finding the right coffee creamer can be a challenge. One popular option is Coffee Mate, a non-dairy creamer that comes in various flavors. In this article, we will explore whether Coffee Mate is keto-friendly and provide valuable insights for those on a ketogenic diet.

Understanding the Ketogenic Diet

Before diving into the specifics of Coffee Mate, it’s important to understand the basics of the ketogenic diet. The ketogenic diet, or keto diet, is a low-carb, high-fat diet that has gained popularity for its potential weight loss and health benefits. The primary goal of the keto diet is to enter a state of ketosis, where the body burns fat for fuel instead of carbohydrates.

Examining the Nutritional Content of Coffee Mate

To determine whether Coffee Mate is keto-friendly, we need to analyze its nutritional content. Coffee Mate offers a variety of flavors, but for the purpose of this article, we will focus on the original flavor. Here is the nutritional information for one tablespoon (15ml) of original Coffee Mate:

  • Calories: 35
  • Total Fat: 1.5g
  • Saturated Fat: 1g
  • Trans Fat: 0g
  • Cholesterol: 0mg
  • Sodium: 5mg
  • Total Carbohydrate: 5g
  • Sugars: 5g
  • Protein: 0g

From the nutritional information, we can see that Coffee Mate contains 5 grams of total carbohydrates and 5 grams of sugar per tablespoon. On a strict ketogenic diet, it is generally recommended to limit daily carbohydrate intake to 20-50 grams. Therefore, consuming Coffee Mate in large quantities may hinder ketosis due to its carbohydrate content.

Impact of Coffee Mate on Ketosis

While Coffee Mate does contain carbohydrates, the impact on ketosis may vary depending on individual tolerance and consumption habits. Some individuals following a ketogenic diet may be able to incorporate small amounts of Coffee Mate without significant effects on ketosis. However, it is important to consider the overall carbohydrate intake from other sources throughout the day.

Additionally, the sugar content in Coffee Mate may also be a concern for those on a keto diet. Consuming excess sugar can lead to blood sugar spikes and hinder the body’s ability to enter and maintain ketosis. It is crucial to be mindful of hidden sugars in food and beverage choices, including coffee creamers.

Alternatives to Coffee Mate for a Keto-Friendly Coffee

If you are following a ketogenic diet and looking for a coffee creamer that aligns with your dietary goals, there are several alternatives to consider:

  • Heavy Cream: Heavy cream is high in fat and low in carbohydrates, making it an excellent choice for keto coffee. It adds richness and creaminess without adding significant carbs.
  • Coconut Milk: Unsweetened coconut milk is another keto-friendly option. It contains healthy fats and minimal carbohydrates.
  • Almond Milk: Unsweetened almond milk is low in carbs and can be a suitable choice for those on a keto diet. However, it is important to check the label for added sugars.
  • MCT Oil: MCT oil is a popular choice among keto enthusiasts. It is a concentrated source of medium-chain triglycerides, which are easily converted into ketones by the body.

Frequently Asked Questions (FAQ)

1. Can I use Coffee Mate on a keto diet?

While Coffee Mate does contain carbohydrates and sugar, it may be possible to use small amounts without significantly impacting ketosis. However, it is important to consider overall carbohydrate intake from other sources throughout the day.

2. How much Coffee Mate can I have on a keto diet?

The amount of Coffee Mate you can have on a keto diet depends on your individual tolerance and overall carbohydrate intake. It is generally recommended to limit daily carbohydrate intake to 20-50 grams on a strict ketogenic diet.

3. Are there any keto-friendly versions of Coffee Mate?

Coffee Mate does offer sugar-free and low-carb versions of their creamers, which may be more suitable for those on a keto diet. However, it is important to check the nutritional information and ingredients to ensure they align with your dietary goals.

4. Can I use other sweeteners in my coffee on a keto diet?

There are several keto-friendly sweeteners available, such as stevia, erythritol, and monk fruit extract. These sweeteners have minimal impact on blood sugar levels and can be used in moderation on a keto diet.

5. Is black coffee keto-friendly?

Black coffee is naturally low in calories and carbohydrates, making it a keto-friendly beverage. However, be cautious of adding sugar or high-carb creamers to your coffee.

6. Can I achieve ketosis without giving up coffee creamer?

Achieving and maintaining ketosis depends on various factors, including overall carbohydrate intake. While small amounts of coffee creamer may be possible on a keto diet, it is important to consider the impact on your individual goals and adjust accordingly.


While Coffee Mate may not be the most ideal choice for those following a strict ketogenic diet due to its carbohydrate and sugar content, it may still be possible to incorporate small amounts without significant effects on ketosis. However, alternatives such as heavy cream, coconut milk, almond milk, and MCT oil are more suitable options for a keto-friendly coffee. It is important to be mindful of overall carbohydrate intake and hidden sugars in food and beverage choices. As with any dietary decision, it is best to consult with a healthcare professional or registered dietitian to determine the best approach for your individual needs and goals.