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Is starburst keto?

fried food on white ceramic plate

Starburst is a popular candy known for its chewy texture and fruity flavors. However, for those following a ketogenic diet, the question arises: is Starburst keto-friendly? In this article, we will delve into the nutritional composition of Starburst and explore whether it can fit into a keto lifestyle.

Understanding the Ketogenic Diet

Before we determine whether Starburst is keto-friendly, let’s briefly understand what a ketogenic diet entails. The ketogenic diet is a low-carbohydrate, high-fat diet that aims to put the body into a state of ketosis. In this state, the body primarily burns fat for fuel instead of carbohydrates. To achieve ketosis, individuals typically limit their carbohydrate intake to around 20-50 grams per day.

The Nutritional Profile of Starburst

To assess whether Starburst is compatible with a ketogenic diet, we need to examine its nutritional composition. Let’s take a closer look at the macronutrients found in Starburst:

  • Carbohydrates: Starburst is primarily composed of carbohydrates, with each serving containing around 22 grams of carbs. These carbs come from sugar and corn syrup, which are not suitable for a keto diet.
  • Fat: Starburst is virtually fat-free, with less than 1 gram of fat per serving. While a keto diet emphasizes high-fat intake, Starburst falls short in this aspect.
  • Protein: Starburst contains minimal protein, with less than 1 gram per serving. Protein is an essential macronutrient for maintaining muscle mass and supporting various bodily functions, but Starburst is not a significant source of it.
  • Fiber: Starburst lacks dietary fiber, which is crucial for digestive health and maintaining stable blood sugar levels.

Impact on Ketosis

Given its high carbohydrate content and lack of fat and fiber, Starburst is not conducive to maintaining ketosis. Consuming a single serving of Starburst, with its 22 grams of carbs, can easily exceed the daily carbohydrate limit for individuals following a ketogenic diet. The rapid spike in blood sugar caused by the sugar and corn syrup in Starburst can also disrupt ketosis and hinder fat burning.

Alternatives to Starburst on a Keto Diet

While Starburst may not be keto-friendly, there are several alternatives that can satisfy your sweet tooth while adhering to a ketogenic diet. Here are some options:

  • Dark chocolate: Opt for dark chocolate with a high cocoa content (70% or more) and minimal added sugars. Dark chocolate is lower in carbs and higher in healthy fats compared to Starburst.
  • Sugar-free candies: Look for sugar-free candies sweetened with keto-friendly alternatives like stevia or erythritol. These options provide a similar taste experience without the excess carbs.
  • Homemade keto-friendly treats: Get creative in the kitchen and experiment with recipes for keto-friendly candies and desserts. By using low-carb sweeteners and high-fat ingredients, you can enjoy delicious treats while staying in ketosis.


While Starburst may be a beloved candy for many, it is not suitable for individuals following a ketogenic diet. Its high carbohydrate content and lack of fat and fiber make it incompatible with the principles of ketosis. However, there are numerous alternatives available that can satisfy your sweet cravings while still allowing you to maintain ketosis. By making informed choices and exploring keto-friendly options, you can enjoy a variety of treats while staying on track with your ketogenic lifestyle.