Is Whipped Cream Keto-Friendly?

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Written by Rahul Malpe, Certified Nutritionist and medically reviewed by Abby Courtenay

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Dairy is a bit of a mixed bag when it comes to keto. Regular milk has too many carbs, but butter and cheese is fine.

So what about whipped cream?

Since creams are usually associated with sweetness and sugar, you may be wondering if this food is keto-friendly, and what the differences are between it and other dairy products. 

It’s not unusual to ask these types of questions! Luckily, the answers are pretty straightforward.

Let’s have a look!


What is whipped cream?

It is a light, airy, and creamy foodstuff that can be bought in a pressurized can or made by whipping heavy or light cream and often adding sugar, flavorings, or stabilizers. 

The whipping process incorporates air into the cream, resulting in a product that is lighter and less dense than the unwhipped version. It can be used as a topping for desserts, as an ingredient in mixed drinks, or as a filling for cakes, pies, and other pastries. 

Unlike its unwhipped counterparts, this food holds its shape when piped or dolloped and can be whipped ahead of time and refrigerated until needed.  

It is important to note that while whipping lightens the texture and adds volume, it does not significantly change the fat content. As such, it should be enjoyed in moderation as part of a healthy diet.

If you’re making it at home, you can choose from two types of cream, heavy and light. Both are high-fat dairy products. The heavy version has a fat content of 36 percent while light whipping has a fat content of 30-35 percent. 

The light whipping will double in volume when whipped, making it ideal for toppings and fillings. Heavy, on the other hand, is less likely to double in volume when whipped, but it is richer and more flavorful. When deciding which type of cream to use, it is important to consider the desired outcome of the dish.

Nutrition facts

1 cup of store-bought pressurized whipped cream contains the following nutrients:

Serving size: 1 cup (60 g) 

  • Calories: 154 kcal
  • Fat: 13.3 g
  • Total carbs: 7.5 g
  • Fiber: 0 g
  • Protein: 1.9 g

There are some health benefits associated with this food, including a mixture of protein, fats, and various micronutrients (like calcium), but its main benefit is the ability to make foods more palatable and satisfying.

The fat in it can also enhance the bioavailability of fat-soluble vitamins A, E, and K that may be present in the food used with this topping.




Can you have whipped cream on a keto diet?

Yes, it can be consumed on a keto diet. However, it is important to check the label to make sure that there are no added sugars or other unhealthy ingredients. 

Additionally, it is high in calories, so if you are trying to keep your overall calorie consumption in check for weight loss or any other reasons, you might have to keep an eye on the amount of it you consume.

As for carbs, it is relatively low, so you wouldn't have to worry about breaking ketosis as long as you are not consuming this food in excess.


How much of it can you have on the keto diet?

1 cup gives you 7.5 net carbs, so most people could fit that amount into their daily macros. If you’d like to leave more room for other carbs, you could consider having just 1 tablespoon, which has 0.4 g net carbs.

As with any food, it is important to monitor your portion sizes and make sure you are not overindulging. It is a delicious treat, but it should be consumed in moderation as part of a healthy ketogenic diet, especially because it contains saturated fat (which has an impact on cholesterol levels and thus heart health)..


What kinds of it can you have on keto?

There are several different types of it available, each with its own unique texture and flavor. 

You can buy it ready-made in a pressurized can, or make it yourself at home using heavy or light whipping cream. You can even add vanilla extract for extra flavor.

To make a vegan keto version, you can use coconut milk. This version is dairy-free and has a lighter, fluffier texture. It is often used as a topping for fruit salads or vegan desserts. 

It can also be made from soy milk, almond milk, or other plant-based milk. These versions are often flavored with chocolate or other sweeteners, so be sure to check the ingredients list and carb count.



What can you have it with?

It is a delicious and versatile topping for many keto-friendly recipes. It can be used to top off:

  • Fruit salad (strawberries, blueberries, raspberries, blackberries)
  • Smoothies
  • Keto pancakes: These pancakes are light and fluffy, and the added cream makes them extra rich and satisfying.
  • Low-carb strawberry shortcake: This classic dessert can be made with a simple shortcake base (don’t forget to use a low-carb flour) and topped with fresh strawberries and creamy whipped topping
  • Sugar-free jello: adding a topping will help make this dessert more filling


Keto-friendly alternatives

This food is a staple of many desserts, however, not everyone is fond of its taste. Fortunately, there are several keto-friendly alternatives that can be used in their place.

  • One option is to make your own version using heavy whipping cream and stevia. This will give you the same light and fluffy texture, but without the sugar found in some brands. 
  • Another option is to use coconut milk. Coconut milk is lower in calories and fat than heavy cream, and it also has a range of health benefits. Simply whisk the coconut milk until it is light and airy, then add your favorite sweetener if desired.
  • If you're looking for a store-bought alternative, there are now several brands of keto-friendly whipped cream on the market. These products are typically made with coconut milk, erythritol, and other keto-friendly ingredients. They can be found in most grocery stores or online.
  • Greek yogurt is a lighter option that can still be satisfying as a topping.
  • Cream cheese can also work as a suitable substitute in some cases.



It is understandable that you may have further questions regarding this product. Below we address some more questions.

Yes, berries are a great source of antioxidants and fiber, and they contain very few net carbs. The cream is also relatively low in carbs, and it is a good source of fats.

When used in moderation, these two ingredients can help you create a delicious and nutritious keto-friendly dessert.

Yes, you can drink coffee with it on keto. It is a good source of fat, and adding it to your coffee can help you reach your daily fat intake goals.

However, keep in mind that it is also high in calories, so you will need to be careful not to overdo it.

Yes, as avocado is high in fats and low in carbs, you can mix it with whipping cream to make a more nutritious topping for fresh berries or other keto desserts. 

However, while the mixture is keto-friendly, it is prudent to moderate your consumption as both these items are high in calories.

Yes, it is a keto-friendly dessert option. Peanut butter is high in fat and low in carbs, making it an ideal food for those on the keto diet. When combined, these two ingredients make a delicious and nutritious dessert that is perfect for those on the keto diet.

Overall when it is combined with peanut butter it can be a great way to satisfy your sweet tooth while still staying on track with your diet.

While some store product whippings are keto-friendly, you have to watch out for additional ingredients like sugar, stabilizers, and emulsifiers. The added ingredients in a store-bought cream can make it less keto-friendly. 

For example, many brands contain added sugars, which can raise blood sugar levels and kick you out of ketosis. Additionally, the stabilizers and emulsifiers in store-bought products can also affect digestion or cause gastrointestinal issues. 

Therefore, if you're following a keto diet, you should read all the ingredients before purchasing. A better option would be to opt for homemade cream made with heavy cream and sweetened with a keto-friendly sweetener like stevia or erythritol.

While there are many keto-friendly desserts that can be made without this food, there are also some delicious recipes that incorporate this ingredient. For example, it can be used as a topping for a low-carb cheesecake or added to a low-carb chocolate mousse. It can also make a light and airy frosting for cakes or cupcakes. Lastly, it can go well in many no-bake keto dessert recipes, such as trifles, parfaits, and tiramisu.