Can I eat cookies on keto?

In this article, we are going to discuss and answer the question “Can I eat cookies on keto?”. I will also provide the nutritional information of cookies and the usual ingredients in cookies with an analysis of high carbs ones. I will provide some alternatives to making these cookies at home which you can have on keto.

Can I eat cookies on keto?

Unfortunately, you can not eat regular cookies on a keto diet. A single cookie weighing 9 grams contains 5 grams of carbs and 1.2 grams of sugar, which is also carbs. 

These tiny snacks are packed with carbs and sugars. Yet there are some good alternatives from ingredients to recipes you can enjoy that are keto friendly.

What is the nutritional value cookies provide?

The nutritional value of an ounce of cookies is the following:

  • Calories 142 kcal
  • Total Fat 7 grams
  • Saturated fat 1.7 grams
  • Cholesterol 5.7 milligrams
  • Sodium 148.6 milligrams
  • Potassium 28.4 milligrams
  • Total Carbohydrate 18 grams
  • Dietary fiber 0.5 grams
  • Sugar 4.3 grams
  • Protein 1.7 grams

Cookies are packed with calories, carbs, sugar, and fat. The extra carbs and sugar cookies pack provide a problem for keto dieters. It is hard to resist these treats for the sweetness they provide. 

An ounce contains almost a teaspoon of sugar, sugar provides no nutritional added value to your diet. You will not get any vitamins or minerals from sugar. 

On the contrary, you will be getting only calories from these cookies. Extra calories provide extra energy that would be stored and the pounds will pile up eventually.

What is in cookies anyway?

Cookies contain a wide range of ingredients. Some of the ingredients vary from one type of cookies to another, from one brand to another. Yet cookies have some common ingredients in them:

  • Flour
  • Butter
  • Sugar
  • Eggs
  • Salt
  • Baking soda
  • Baking powder
  • Dairy (including milk, cream cheese, heavy cream, buttermilk, and sour cream)


Flour is rich in carbs. There are many types of flour, usually, all-purpose flour is used. It contains 95 grams of carbs in a cup serving. Flour can be replaced by almond flour, yet it requires more eggs to bind to it. An ounce of serving contains 5.6 grams of carbs.


Butter is an ingredient that is keto-friendly. The highest macronutrient to be consumed on a keto diet is fat. There are 81 grams of fat in 109 grams serving. Butter is fat-rich which makes you feel satisfied, less hungry, and less likely to reach out for more snacks. 


Sugar is rich in carbs. 100 grams of sugar yields 100 grams of carbs. Sugar is avoided on keto diets besides its high carbs ratio, it has some adverse effects on health. 

Excess consumption leads to weight gain and inflammation in the body. You can replace sugar with sweeteners like stevia with net carbs of less than half a gram per gram of sweetener.


Eggs can be allowed on a keto diet. They are rich in protein yielding 26% of the daily value and fat-containing 16% of the daily value. Eggs are a good addition to keto dieters out there. 

Dairy products 

Dairy products vary in carbs ratio according to the products. Milk and yogurt are the highest in carbs with up to 28 grams of carbs. 

While heavy cream and cream cheese are both rich in fat and can be consumed on a keto diet. Buttermilk is somewhere in the middle with 12 grams of net carbs in a cup. It is better to use higher fat dairy content like heavy cream and cream cheese.

How can I make keto-friendly cookies at home?

If you are in the mood for some chocolate flavor, this recipe is for you. This recipe substitutes wheat flour with almond flour and sugar for erythritol sweetener. 

The recipe shows different ingredients added and the effects on the cookies. Coconut flour and liquid stevia should not be avoided in this recipe. Xanthan gum is crucial for the success of cookies. It contains 5 grams of carbs in a cookie. You can check the recipe here

If you are craving some other flavor like peanut butter, you can try this peanut butter with only 3 grams of carbs. You can check the recipe here.

If you are not in the mood for cooking you can buy Lenny’s & Larry’s Keto Chocolate Chip Cookie which packs only 3 grams of net carbs per cookie.


In this article, we discussed and answered the question “Can I eat cookies on keto?”.I also provided the nutritional information of cookies and the usual ingredients in cookies with an analysis of high carbs ones. I provided some alternatives to make these cookies at home which you can have on keto.