Can You Indulge in Cool Whip on Keto? Here’s the Scoop!

Following a ketogenic diet is all about restricting your intake of carbohydrates, in order to put your body into a state of ketosis, where it burns fat for fuel instead of glucose. When it comes to finding keto-friendly snack options, it can be tricky to determine whether or not certain foods fit the bill. One common question that comes up is whether Cool Whip, a popular whipped topping, is keto-friendly. Here we’ll take a closer look and answer the question definitively.

What is Cool Whip?

For those not familiar with this popular topping, Cool Whip is a brand of whipped topping that can be found in the frozen food section of most grocery stores. Cool Whip was first introduced in the 1960s is known for its light and fluffy texture, as well as its versatility as a dessert topping.

What’s in Cool Whip?

Cool Whip is made with a combination of water, hydrogenated vegetable oil (which contains soybean and/or cottonseed oil), high fructose corn syrup, corn syrup, skim milk, light cream, and less than 2% of sodium caseinate (a milk protein), natural and artificial flavor, xanthan and guar gums, polysorbate 60, sorbitan monostearate, and beta carotene (for color).

Notably, Cool Whip is not made with any real cream, which sets it apart from whipped cream. It is also very high in sugar, which can be problematic for those following a ketogenic diet.

Cool Whip’s Nutritional Information

Before determining whether or not Cool Whip is keto-friendly, it’s important to take a look at its nutritional information. According to the Cool Whip website, a 2-tablespoon serving of Cool Whip contains:

Nutrient Amount
Calories 25
Total Fat 1g
Total Carbohydrates 2g
Sugar 2g

While these numbers may not seem too high on their own, it’s important to remember that many people use more than just 2 tablespoons of Cool Whip on their desserts. Additionally, the ingredients list reveals that Cool Whip contains 2 different types of sugar, as well as corn syrup, making it a high glycemic index food.

Is Cool Whip Keto-friendly?

The short answer is no, Cool Whip is not keto-friendly. As previously mentioned, it is high in sugar, which can quickly add up when consumed in larger servings. Cool Whip also contains other ingredients which are not keto-friendly, such as hydrogenated vegetable oil and high fructose corn syrup. Despite its lower calorie count, Cool Whip is not a good choice for those following the keto diet.

What Are Some Keto-Friendly Alternatives to Cool Whip?

If you’re looking for a keto-friendly whipped topping to use in place of Cool Whip, there are plenty of options available. Here are a few to consider:

Whipped Heavy Cream

Real heavy cream whipped up into a fluffy texture can serve as the perfect keto-friendly whipped topping for desserts. You can even add a touch of sweetener if you want to make it a bit sweeter.

Coconut Whipped Cream

Coconut whipped cream can be made with full-fat coconut milk whipped up with a sweetener of your choice. It’s a great option for those who are vegan or lactose intolerant.

Cream Cheese Whipped Cream

Cream cheese whipped cream is another keto-friendly option that is creamy and delicious. Simply mix together cream cheese, heavy cream, and sweetener, and you’re good to go.


While Cool Whip may be a popular dessert topping, it is not a keto-friendly option due to its high sugar content and other non-keto-friendly ingredients. Luckily, there are plenty of other whipped topping options to choose from, including whipped cream, coconut whipped cream, and cream cheese whipped cream.


  • Can you have Cool Whip on keto in small amounts?
    • It’s best to avoid Cool Whip altogether when following a ketogenic diet, as it contains high amounts of sugar and other non-keto-friendly ingredients.
  • Is there a sugar-free version of Cool Whip?
    • Yes, there is a sugar-free version of Cool Whip available, but it may still contain high levels of carbohydrates and other non-keto-friendly ingredients.
  • Is heavy cream keto-friendly?
    • Yes, heavy cream is keto-friendly as it is a high-fat, low-carbohydrate food. It is a great option for those following a ketogenic diet.


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