Is Cool Whip Keto? Carbs and Calories in Cool Whip

Cool Whip is a popular dessert topping for fruit, pies and trifles or as a frosting for cakes.  Whether you prefer it from the tub container or the spray can, Cool Whip is ready-made for convenience, allowing you to add flair to your desserts in a pinch.

But where does this tasty dessert topping fit in on the Keto diet?  Not all whipped toppings are made alike – some are better for you than others.  Keep reading to investigate the best Cool Whip alternatives to support a healthy lifestyle.

Not a fan of store-bought whipped toppings?  Whip up your own Keto-friendly Whipped Cream with the recipe included later in this article.

Is Cool Whip Keto Friendly?

Cool Whip is low in carbs and makes a great topping for your Keto desserts.  Feel free to top berries, smoothies or your choice of low carb baked goods with a 2-tablespoon serving of cool whip, which adds only 3 grams of net carbs.

How Many Carbs are in Cool Whip?

There are 3 grams of carbs in 2 tablespoons (9 grams, 0.3 ounces) of Kraft Cool Whip Original Whipped Topping.  The sugar-free version also contains 3 grams of carbs per serving. If you’re following a strict, low-carb diet like Keto, make sure to level off those tablespoons rather than using heaping spoonfuls.  Failing to measure serving sizes correctly could cause you to rack up more carbs unknowingly.

How Many Calories are in Cool Whip?               

There are 22 calories in 2 tablespoons (9 grams, 0.3 ounces) of Kraft Cool Whip Original Whipped Topping.  You can cut calories even more if you choose Cool Whip Lite which contains only 20 calories and half the fat.  The fat-free version – Cool Whip Free – contains only 15 calories per serving and 0 fat.

Nutrition Facts

Serving: 2 Tablespoons (9 grams) of Kraft Cool Whip
Calories 20
Total Fat 1 grams 2%
Total Carbohydrate 3 grams 1%
Sugar 2 grams 0%
Protein 0 grams 0%
Dietary Fiber 0 grams 0%
Sodium 0 milligrams 0%
Cholesterol 0 milligrams 0%

Ingredients in Cool Whip

Water, Corn Syrup, Hydrogenated Vegetable Oil, High Fructose Corn Syrup, Less than Two Percent of Sodium Caseinate (from Milk), Natural and Artificial Flavor, Modified Food Starch, Xanthan and Guar Gums, Polysorbate 60, Sorbitan Monostearate, Sodium Polyphosphates, Beta Carotene (Color).

Health Benefits

Cool Whip is made up of mostly water, fat and sugar and does not contain any essential vitamins or minerals.  Therefore, it does not offer much in the line of health benefits. 

The small amount of cream contained in Cool Whip is negligible.  Cool Whip contains less than 2% of light cream and sodium caseinate (a protein derived from milk).  While it may provide a tiny amount of nutrients, it doesn’t provide the same health benefits as a serving of dairy.  Besides, the side effects that you may experience due to the many artificial ingredients listed in Cool Whip far outweigh any small benefit it might offer.

Opting for whipped topping made from real cream provides the same benefits as a serving of dairy.  Dairy foods are nutrient-rich and serve as good sources of calcium and vitamin D.  Milk and cream also contains protein and other essential nutrients, such as phosphorus, potassium, magnesium, and vitamins A, B12, and riboflavin. 

Side Effects

A container of Cool Whip lists high fructose corn syrup and hydrogenated oils as its main ingredients. This sugar substitute is may cause obesity, high blood pressure, diabetes and heart disease if consumed on a regular basis.

Cool Whip also contains hydrogenated oils that are also extremely unhealthy.  According to the National Academy of Sciences, there are no safe, acceptable levels of trans-fats. Trans-fats may lead to heart disease because they increase unhealthy LDL cholesterol and lower healthy HDL cholesterol.

Best Cool Whip Alternatives for Keto

cool whip carbs

Reddi-Wip Original

Reddi-Wip ranks first on our list because of its convenience factor and the fact that it is made with real cream. It is also lower in carbs and calories than Cool Whip. Reddi-Wip lists the first ingredient as cream — not water, and it is free of harmful ingredients like high fructose corn syrup, hydrogenated oils and artificial ingredients. 

A  2-tablespoon serving (5 grams) of Reddi-Wip contains only 15 calories, 1 g fat, and 1 g carbs. Using Reddi-Wip instead of Cool Whip will save you 5 calories, 1 gram of saturated fat, as well as 1 gram of carbs.

Homemade Whipped Heavy Cream

Another excellent substitute for Cool Whip is real whipped cream.  If you don’t own a blender, don’t worry.  You can pour a cup of heavy cream into a chilled mason jar that has been in the freezer for an hour. Add a little natural sugar-free sweetener and a splash of vanilla and shake.  Soon the coldness of the jar and the shaking motion will thicken the cream and you’ll have yourself a jar of fresh homemade whipped topping.  Bonus: You’ll get a workout for your arms at the same time!

Homemade Whipped Coconut Cream

If you don’t count calories or fat grams, you might wish to opt for whipped coconut cream. It tastes better than store-bought varieties and has more natural ingredients than ready-made whipped creams.  To make your own: simply whip a can of coconut cream or full-fat coconut milk along with your favorite sugar-free sweetener and a splash of vanilla.

Homemade Sugar-Free Keto Whipped Cream Recipe


  • 1 cup heavy whipping cream
  • 4 ounces cream cheese, softened
  • Sugar-free sweetener of choice (to taste)
  • ½ teaspoon vanilla


  1. Beat heavy whipping cream in a bowl on high speed until stiff peaks form, about 2 to 3 minutes.
  2. In a separate bowl, beat the cream cheese, vanilla and sweetener for a few minutes until fluffy.
  3. Add the cream cheese mixture to the whipped cream and beat for a few seconds until combined.
  4. Use immediately or refrigerate in an airtight container, where it can be stored for 5 days.

Related Questions:
Is Cool Whip Good for Weight Loss?

Choosing the right dessert topping is important if you want to lose weight.  In order to lose weight, the number of calories you consume must be lower than the amount you burn daily.  This can be achieved through exercise and through diet, by making the best calorie choices.

Cool Whip is low in calories, carbs and fat, so it may help you achieve your weight-loss goals, especially if you consume it instead of higher-calorie toppings like ice cream.  While real heavy cream may be healthier in general, it contains 100 calories per serving.  By comparison, Cool Whip contains only 32 calories.

Cool Whip contains unhealthy high-fructose corn syrup, which can lead to more weight gain than plain old table syrup, according to a study at Princeton University study.

Ready-made varieties may be lower in calories, but they are not as healthy. If you choose to indulge in whipped cream toppings, consume them in moderation as a treat. Don’t eat them habitually if you’re trying to lose weight. With that being said, you’ll have to weigh the calories versus the health benefits and decide for yourself which whipped topping best suits your dietary needs.  

Better yet, if you’re trying to shed those pounds, you may wish to skip the whipped cream altogether.

Is Cool Whip Healthy?

Cool Whip lists its first ingredient as water, followed by hydrogenated vegetable oil, high fructose corn syrup, corn syrup, and finally skim milk.  Cool Whip contains less than 2% of light cream and a bunch of artificial flavors.

The sodium polyphosphate in cool whip works as an emulsifier.  It contains phosphate, which has been linked to chronic kidney disease and weak bones, according to kidney researchers in the United Kingdom.  

Cool Whip also contains high fructose corn syrup.  This harmful sugar substitute causes obesity, high blood pressure, diabetes and heart disease.  Studies show that this harmful syrup may even contain mercury, exposure to which causes reproductive problems and degenerative diseases.

Furthermore, the hydrogenated vegetable oil in Cool Whip is an unhealthy trans-fat.  Hydrogenated vegetable oil is made by adding metal to vegetable oil, heating it and producing hydrogenated gas. This process alters the fat molecules in a way that our bodies cannot process.  According to the National Academy of Sciences, there is no level of trans-fat that is safe as it can lead to heart disease and diabetes.

Is Cool Whip Safe for People with Lactose Intolerance?

At one time, Cool Whip was lactose-free and commonly used by people with lactose intolerance.  Unfortunately, today all varieties of Cool Whip is made with sodium caseinate, a milk protein that contains lactose, making the product off-limits for individuals with lactose intolerance.

Melissa Marshall

A litigation paralegal and writer. Her first novel debuts this fall. She lives with her kitten, Zoey overlooking the waterfront in beautiful Dartmouth, Nova Scotia - also known as the “City of Lakes”.

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