Apple cider vinegar (ACV) is a tangy, sour and slightly fruity vinegar made from apple juice.
It is widely used in cooking, but has also gained a reputation as a home remedy for a variety of ailments. Many people also use apple cider vinegar for weight loss, as some research suggests that the vinegar may help reduce your appetite and regulate your blood sugar (
If you’re on the low-carb, high-fat keto diet, you might be especially interested in apple cider vinegar as a supplement or ingredient in your cooking.
Still, you might want to know if it’s keto-friendly.
This article reviews the carbohydrate content of ACV to determine if it is keto-friendly.
Just 1 tablespoon (15 ml) of apple cider vinegar provides (
- Calories: 0 gram
- Protein: 0 gram
- Large: 0 gram
- Total carbohydrates: 1 gram
- Fiber: 0 gram
- Net carbs: 1 gram
Apple cider vinegar may also contain traces of fiber from the apple juice it is made from, but not enough to have an effect on your body, especially since apple cider vinegar should only be consumed in small amounts.
As such, apple cider vinegar contains only 1 gram of total and net carbs.
Keep in mind that net carbs are calculated by subtracting grams of fiber from total carbs.
And the big brands?
Most major brands of apple cider vinegar, including Bragg’s and Heinz, list 0 grams of total and net carbs on their food labels (
Therefore, it is important to look at the nutrition label of any product that you intend to buy, as some brands may contain less carbohydrates than others.
ACV provides 1 gram of net and total carbohydrates in a 1 tablespoon (15 ml) serving. It has no fat, calories, or protein.
At just 1 gram of carbs per 1 tablespoon (15ml) serving, apple cider vinegar is certainly doable on keto as a light topping or the occasional dressing.
However, many people on keto limit their daily carbohydrate intake to 50 grams of total carbs or 25 grams of net carbs. So, ACV is not the best way to spend your carbohydrate allowance because it provides negligible calories (
Additionally, some other vinegars, including white vinegar and rice vinegar, are completely carb-free and may be better suited. They won’t add extra carbohydrates to marinades, dressings, or any other recipe that requires vinegar (
Remember to check the nutrient label on your apple cider vinegar to confirm its carbohydrate content.
ACV for weight loss
If you are using apple cider vinegar to increase weight loss on keto due to its appetite suppressing potential, you may also want to consider supplementing with medium chain triglyceride (MCT) oil. Studies suggest it can help you stay full and eat less (
MCT oil is carbohydrate free but contains 120 calories per tablespoon (15ml) because it is 100% fat (
What about ACV supplements?
Additionally, it is safe to take apple cider vinegar as a supplement to the keto diet. You just need to think about how these supplements fit into your carbohydrate allowance.
ACV contains minimal carbohydrates, which makes it keto-friendly. Still, white vinegar and rice vinegar are carb-free alternatives that may be even better.
Apple cider vinegar and other vinegars are extremely acidic. Additional doses have caused severe cases of dental erosion and damage to the esophagus (
As such, it’s important to limit your intake of apple cider vinegar and dilute it well.
Apple cider vinegar doses greater than 2 tablespoons (30ml) per day have not been widely studied, so it is best to stick to that amount or less per day.
When taking it as a supplement, make sure that each tablespoon (15ml) is diluted in at least 1 cup (240ml) of water so that it is not as strongly acidic (
Additionally, you may want to drink your apple cider vinegar diluted with a straw to keep it from coming into direct contact with your teeth.
Note that apple cider vinegar mixed with salad dressings or used in cooking does not harm your teeth.
Apple cider vinegar is very acidic and can corrode your teeth if not properly diluted. Be sure to limit your intake to 2 tablespoons (30 ml) or less per day and dilute it in water.
ACV is a tasty vinegar for dressings and marinades. At just 1 gram of carbs per tablespoon (15ml), it’s perfectly keto-friendly.
Still, white vinegar and rice vinegar work just as well in cooking and are carb-free. So, you might want to consider other vinegars instead.
Nonetheless, the carb count in ACV can vary by brand, so be sure to read the nutrient label.
If you are taking apple cider vinegar as a supplement, be sure to limit your intake and dilute it to avoid damaging your teeth and digestive tract.