Can sugar-free cookies fit a keto diet?

Current label required

A current label is needed to answer this for Sugar-free cookies.

Sugar-free cookies have 14.1 g calculated net carbs in 1 medium (30 g). Check the current package label for the exact product.

Check another amount

Values update from the same USDA record. They do not estimate a personal carb target or ketosis response.

Amount in grams

Listed source portion: 1 medium (30 g).

Calculated net carbs

14.1 g

Total carbohydrate

15.1 g

Dietary fiber

1 g

Editorial illustration of Cookie, sugar or plain, sugar free.

Nutrition facts for Sugar-free cookies

Source-portion carb band: Higher net carbs per listed portion. The category is based only on calculated net carbs for the listed portion: 5 g or less, more than 5 g to 10 g, or more than 10 g. Your total intake, preparation, and clinical context can change how a food fits your own plan.

Nutrient	Per listed portion: 1 medium (30 g)	Per 100 g
Energy	157 kcal	523 kcal
Protein	3.1 g	10.3 g
Total fat	9.3 g	31 g
Saturated fat	2.6 g	8.6 g
Total carbohydrate	15.2 g	50.5 g
Dietary fiber	1 g	3.4 g
Calculated net carbs	14.1 g	47.1 g
Total sugars	0 g	0 g
Sodium	134.4 mg	448 mg
Potassium	60.6 mg	202 mg

The table keeps the USDA basis separate from the selected portion.

1. Food formSugar-free cookies
2. USDA per-100 g basis47.1 g calculated net carbs
3. Selected source portion14.1 g calculated net carbs
4. Calculation boundaryPortion value is calculated from the cited 100 g record and portion weight

Explore this food category

Compare this form and portion with other records in snacks & sweets. The category hub explains why forms, preparation, and portions should not be treated as interchangeable.

For meal-level context, use the keto snacks guide.

How the calculation works

Calculated net carbs = total carbohydrate − dietary fiber. For this USDA record, that is 50.5 g − 3.4 g = 47.1 g per 100 g. Net carbs is a planning convention used on this site; it is not a separate USDA nutrient field or a regulatory nutrition-label value. This calculation does not automatically subtract sugar alcohols.

For the underlying approach and its limitations, see how net carbs are explained and the net-carb calculator.

Food record and source

• USDA food description: Cookie, sugar or plain, sugar free
• FoodData Central ID: FDC ID 2707988
• Dataset: Survey (FNDDS) FNDDS 2021-2023 (2024-10-31)
• Record publication date: 10/31/2024
• Selected portion: 1 medium (30 g)

The nutrition values are reported by the USDA per 100 g. The per-portion column above is calculated from that value and the USDA portion weight; no household measure was invented for this page.

1. USDA FoodData Central, Survey (FNDDS) FNDDS 2021-2023 (2024-10-31), FDC ID 2707988. https://fdc.nal.usda.gov/food-search/?query=2707988, https://fdc.nal.usda.gov/fdc-datasets/FoodData_Central_survey_food_json_2024-10-31.zip

Compare related foods

• Pocky — Compare another food in the sweet snack group.
• Doughnut, cake type, plain — Compare another food in the sweet snack group.
• Plain potato sticks — Compare another food in the sweet snack group.

Browse all Food Database entries or start with the keto food list for practical meal-planning context.

Frequently Asked Questions

Can sugar-free cookies fit a keto diet?

Sugar-free cookies require the current label to answer whether they fit a keto diet. For sugar-free cookies, 1 medium (30 g) has 14.1 g calculated net carbs.

How many net carbs are in Sugar-free cookies?

The listed 1 medium (30 g) has 14.1 g calculated net carbs. Per 100 g, the record has 47.1 g calculated net carbs.

How are net carbs calculated for Sugar-free cookies?

247-Keto calculates net carbs as total carbohydrate minus dietary fiber, capped at zero. For this record, that is 50.5 g total carbohydrate minus 3.4 g fiber per 100 g. Sugar alcohols are not subtracted by this calculation.

Where do these Sugar-free cookies nutrition facts come from?

The values come from USDA FoodData Central's Survey (FNDDS) FNDDS 2021-2023 (2024-10-31) release, FDC ID 2707988. The page preserves the listed food description and portion weight so the comparison is traceable.

Article history

1. September 11, 2026Updated after final factual and editorial review
2. August 24, 2026First published