Karo syrup is a staple in many kitchens across the country. This dark and sweet syrup has been used as a sugar substitute for decades and can be found on countless pantry shelves. You may be wondering if it is gluten-free, which is an important question to ask when you’re following the paleo diet or other grain-free diets? This blog post will answer your question, but first, let’s talk about Karo syrup and the gluten-free diet.
Karo syrup is gluten-free. It is a liquid sweetener that is not made from any gluten-containing grains. If you have a gluten intolerance, be sure to always opt for certified gluten-free products. If you are looking for an alternative to Karo syrup, the best gluten-free alternatives include Organic Agave Nectar, Great Value Honey, and Grandma’s Molasses.
Ready to learn more about Karo syrup, why people go on the gluten-free diet, and other alternatives to add to the mix? Follow along for all of that and more!
Contents
What is Karo Syrup?
Karo syrup is a sweet gluten-free thickening ingredient. It’s a mixture of Karo corn syrup and other flavors such as vanilla or dark molasses, which gives Karo syrup its slightly bitter taste. Karo has been used as an alternative sweetener to sugar for over 100 years, originating in the 1880s when it was used to make candied fruits.
What’s in Karo Syrup?
The ingredients of Karo syrup are corn syrup and water, which make up the main bulk of the product. There is also a small amount of maltodextrin that helps maintain texture. Maltodextrin is another form of sugar that does not contain any traces or amounts of gluten whatsoever. This ingredient actually comes from rice starch rather than wheat flour, so there would be no risk in consuming this product even if you have celiac disease.
How is Karo Syrup Used?
You can use Karo syrup in a variety of recipes. Because it is both a sweetener and a thickener, it has many versatile uses in many different recipes and dishes.
- Karo syrup is great to add body and mouthfeel to ketchup, barbecue sauce, or any number of baked goods.
- Other recipes that it is used in include caramel apples and caramel popcorn.
- It’s also used in Karo-based desserts such as Karo nut (a candy), Karo corn syrup (used to make Karo candies), and Karo syrup cookies.
Living Gluten-Free
Gluten is a mixture of proteins that naturally occur in certain grains such as wheat, barley, rye, and oats. It gives dough its elasticity and increases the shelf life of baked goods. Some people have a medical condition called celiac disease, which means gluten damages their small intestine and prevents them from absorbing nutrients from food. In fact, it’s estimated that 0.5% of Americans have this condition. Other people believe they experience health improvements on a gluten-free diet due to other conditions such as lactose intolerance, corn allergy, or because it simply “doesn’t agree” with their stomach. People who follow a gluten-free diet will find Karo syrup to be both convenient and healthy for them since Karo syrup doesn’t contain gluten.
Nutritional Content of Karo Syrup
There are two types of Karo syrup- dark and light. The only difference between the two is some of their additives, including molasses or vanilla extract. Below we’ll review the nutrition for each type as well as examine why both of these syrups are gluten-free. We’ll then discuss Karo syrup alternatives including honey, agave nectar, molasses, and sugar syrup.
Karo Corn Syrup, Dark
The list of ingredients in Karo Corn Syrup, Dark is:
- Corn Syrup
- Refiners’ Syrup
- Caramel Flavor
- Salt
- Sodium Benzoate (used To Protect Quality)
- Caramel Color
Nutrition Facts (per 2 tablespoons):
- Calories: 120
- Total Fat: 0 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 45 mg
- Carbs: 30 g
- Fiber: 0 g
- Sugars: 11 g
- Protein: 0 g
Karo Light Corn Syrup
The list of ingredients in Karo Corn Syrup, Dark is:
- Corn Syrup
- Salt
- Vanilla Extract (Vanilla Beans, Water, Ethyl Alcohol)
Nutrition Facts (per 2 tablespoons):
- Calories: 120
- Total Fat: 0 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 45 mg
- Carbs: 30 g
- Fiber: 0 g
- Sugars: 1o g
- Protein: 0 g
Review of Karo Syrup Nutrition
Both dark and light Karo syrup have 120 calories and 30 grams of carbohydrates per two tablespoon serving. Dark Karo syrup is very slightly higher in added sugar, however, this difference is marginal. Either way, both of these forms of Karo syrup are gluten-free.
Why Karo Syrup is Gluten Free
Even though Karo syrup is made from corn, it’s important to remember that Karo syrup is a processed food product. Every single Karo syrup on the market, regardless of brand or flavor or whether it’s dark Karo or light Karo, contains only two ingredients: high fructose corn syrup and caramel color. While this in itself doesn’t guarantee Karo syrup is gluten-free, there’s no reason to suspect Karo syrup would contain gluten. Karo syrup is not made from wheat, barley, rye, or oats and contains no ingredients that could be derived from gluten-containing grains.
Alternatives to Karo Syrup
Honey
Karo syrup is a simple sugar syrup and thickener. It can be used to sweeten food products without altering the flavor of the final product. Honey is another natural sugar substitute that has been around for thousands of years. You can use honey to replace Karo syrup in most recipes, including baked goods and drinks. They offer similar nutritional components, although honey does have some additional micronutrients like vitamin B.
Great Value Clover Honey
The list of ingredients in Great Value Clover Honey is:
- Honey
Nutrition Facts (per 2 tablespoons):
- Calories: 120
- Total Fat: 0 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 0 mg
- Carbs: 34 g
- Fiber: 0 g
- Sugars: 32 g
- Protein: 0 g
Agave Nectar
Agave nectar is a great Karo syrup alternative. It has the same sweetening power as Karo syrup but can be used to replace Karo syrup in many recipes, including ones for pie fillings or bread. Agave nectar does not have the corn-based ingredients Karo syrup contains, which can cause allergies and stomach upset. Agave nectar is a low-glycemic sweetener, which means it doesn’t raise blood sugar as Karo syrup can.
Organic Agave Nectar Light
The list of ingredients in Organic Agave Nectar Light are:
- Organic Agave Nectar
Nutrition Facts (per 2 tablespoons):
- Calories: 120
- Total Fat: 0 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 0 mg
- Carbs: 32 g
- Fiber: 0 g
- Sugars: 32 g
- Protein: 0 g
Molasses
Molasses is a good substitute for Karo syrup because it is made of one part molasses. Karo sugar tastes like molasses and is sweeter than molasses, but Karo sugar costs two times more than molasses. That being said, molasses is more condensed than Karo syrup, so it is higher in sugar than the latter.
Grandma’s Molasses
The list of ingredients in Grandma’s Molasses is:
- Molasses
Nutrition Facts (per 2 tablespoons):
- Calories: 120
- Total Fat: 0 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 40 mg
- Carbs: 32 g
- Fiber: 0 g
- Sugars: 28 g
- Protein: 0 g
Sugar Syrup
Sugar syrup is made with granulated sugar and it has a similar sweetness to Karo syrup but it is lighter and not as thick. You can use sugar syrup in Karo-based recipes in place of Karo syrup by adding it to things like drinks, candies, baked goods, or ice cream.
Torani Syrup, Cane Sugar
The list of ingredients in Torani Syrup, Cane Sugar are:
- Pure Cane Sugar
- Water
- Vanilla Extract With Other Natural Flavors, Sodium Benzoate (To Preserve Freshness)
- Potassium Sorbate (To Preserve Freshness)
- Citric Acid.
Nutrition Facts (per 2 tablespoons):
- Calories: 80
- Total Fat: 0 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 0 mg
- Carbs: 20 g
- Fiber: 0 g
- Sugars: 20 g
- Protein: 0 g
Conclusion
Karo syrup is a gluten-free food, so it can be consumed by folks on a gluten-free diet. It’s an all-natural sweetener that can be used in place of honey, agave nectar, molasses, or sugar syrup when cooking and baking if desired. It’s important to remember that not all Karo syrups are the same and some may be produced in facilities that do produce gluten-containing products, so be sure to read labels carefully before purchase if you’re concerned.
Related Questions
Is Karo syrup low in sugar?
No, Karo syrup is a high sugar ingredient coming in at around 10 grams per serving. It is produced from sugar cane, so it is pure sugar. If you are looking for a sugar-free sweetener, opt for something like monk fruit, xylitol, or stevia.
Is Karo syrup vegan?
Yes, Karo syrup is a vegan ingredient because it is not produced from or with any animal products. It may be used in non-dairy recipes, though, so make sure to check your ingredient list if that’s a concern.
Is Karo syrup fat-free?
Yes, Karo is a fat-free food. Naturally, it is made without any fat or fat-containing ingredients, therefore it is an okay choice as a low-fat food. Although, it’s still very high in sugar, so keep that in mind when choosing.