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Vanilla extract nutrition: calories, carbs, GI, protein, fiber, fats

*all the values are displayed for the amount of 100 grams
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on October 19, 2023
Medically reviewed by Ani Harutyunyan Article author photo Ani Harutyunyan
Vanilla extract

Introduction

Vanilla extract is commonly used as a flavoring in baking. Not only does it add a pleasantly sweet aroma, but it also enhances all flavors of the mixture to which it is added.

Appearances and Production

Vanilla extract is usually dark brown; however, artificial vanilla extract can also be clear.

Vanilla extract is made from the seed pods of the vanilla orchid. These beans later go through a long process of blanching, fermenting, and conditioning, after which they are soaked in ethanol and water. This is called the extraction process, the result of which is the vanilla extract (1).

Varieties

The main compound responsible for the quality of vanilla extract is vanillin. Pure vanilla extract contains natural vanillin and many other components, whereas artificial vanilla extract is made entirely of artificially derived synthetic vanillin. However, synthetic vanillin is chemically identical to its natural counterpart.

Nutrition

Vanilla is only used in small amounts; however, it can add nutrients to the final product, slightly altering its nutritional value.

The nutritional value may change depending on whether the vanilla extract is natural or artificial, as well as the conditions of its production.

One serving size of vanilla extract is the average amount of this flavoring added to recipes, equal to 4.2g or one teaspoon.

Macronutrients and Calories

Being liquid, 53% of vanillin extract consists of water, with another 34% of ethyl alcohol or ethanol.

Calories in Vanilla Extract

One teaspoon or a serving size of vanilla extract contains about 12 calories.

Macronutrients chart

13% 51% 34%
Protein:
Daily Value: 0%
0.06 g of 50 g
0%
Fats:
Daily Value: 0%
0.06 g of 65 g
0%
Carbs:
Daily Value: 4%
12.65 g of 300 g
4%
Water:
Daily Value: 3%
52.58 g of 2,000 g
3%
Other:
34.65 g

Carbohydrates in Vanilla Extract

Carbohydrates make up about 13% of vanilla extract. One teaspoon of vanilla extract contains around half a gram of carbohydrates.

The carbohydrate composition is wholly made of sugars and contains no dietary fiber.

Nonetheless, without added sugars, pure vanilla extract does not contain carbohydrates.

Protein in Vanilla Extract

The protein content in vanilla extract is negligible, as 100g contains only 0.06g.

Fats in Vanilla Extract

The fat content of vanilla extract is also insignificant. Vanilla extract, naturally, does not contain cholesterol or trans fats.

Vitamins

Vanilla extract is not very rich in vitamins. It contains moderate levels of vitamin B2, vitamin B3, vitamin B6, vitamins B1 and B5.

However, vanilla extract completely lacks vitamins D, A, K, B9, B12, E, and C.

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 3% 22% 8% 3% 6% 0% 0% 0%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.011 mg of 1 mg 1%
Vitamin B2: 0.095 mg of 1 mg 7%
Vitamin B3: 0.425 mg of 16 mg 3%
Vitamin B5: 0.035 mg of 5 mg 1%
Vitamin B6: 0.026 mg of 1 mg 2%
Folate: 0 µg of 400 µg 0%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0 µg of 120 µg 0%

Minerals

Vanilla extract is relatively high in manganese. It also contains moderate to low amounts of copper, potassium, calcium, magnesium, zinc, iron, and phosphorus. It does not contain selenium.

Vanilla extract is low in sodium.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 4% 5% 9% 3% 14% 2% 3% 24% 30% 0% 0%
Calcium: 11 mg of 1,000 mg 1%
Iron: 0.12 mg of 8 mg 2%
Magnesium: 12 mg of 420 mg 3%
Phosphorus: 6 mg of 700 mg 1%
Potassium: 148 mg of 3,400 mg 4%
Sodium: 9 mg of 2,300 mg 0%
Zinc: 0.11 mg of 11 mg 1%
Copper: 0.072 mg of 1 mg 8%
Manganese: 0.23 mg of 2 mg 10%
Selenium: 0 µg of 55 µg 0%
Choline: 0 mg of 550 mg 0%

Glycemic Index

A specific number has not yet been calculated for vanilla extract’s glycemic index; however, it is assumed to be low.

Acidity

Since about 90% of vanilla extract consists of water and alcohol, its acidity is near neutral, meaning the pH is around 7.

The acidity of vanilla extract based on the potential renal acid load (PRAL) has been calculated to be -3.3, making it alkaline-forming. PRAL shows the food's base or acid production capacity inside the human body.

Weight Loss & Diets

Vanilla extract consists mainly of water and alcohol; therefore, it is deficient in calories. An average amount of vanilla extract usually used in recipes is one teaspoon, which contains almost no fats and only half a gram of carbohydrates.

Vanilla extract can be a natural sweetener instead of white sugar for people trying to lose weight. Compared to white sugar, vanilla extract has a much lower glycemic index and about eight times fewer carbohydrates.

Here, we will discuss how vanilla extract fits into some diets.

KetoVanilla extract can be used as a low-carb sweetener on this diet. However, you must be careful when choosing vanilla extract on a keto diet, as some vanilla extracts have added sugars (2).
DASHVanilla extract is low in sodium. It is acceptable on the DASH diet.
AtkinsYou can use vanilla extract on the Atkins diet (3). Low or no-carb vanilla extract is preferred.
MediterraneanEven though vanilla flowers are not native to the Mediterranean areas, the modern Mediterranean diet often includes vanilla extract.
PaleoArtificial vanilla extract is not paleo-friendly (4). However, homemade, sugar-free vanilla extract with organic alcohol can be considered acceptable on this diet.
Vegan/ Vegetarian/ PescetarianAs vanilla extract is a plant product, it is naturally acceptable in vegan, vegetarian, and pescetarian diets.
DukanVanilla extract can be used on this diet, especially if it is sugar-free.
Intermittent FastingAs with most foods, you can use vanilla extract during the eating periods but refrain from it during fasting.
Low Fat & Low CalorieVanilla extract contains 12 calories per teaspoon and almost no fats; therefore, it fits in low-fat and low-calorie diets.
Low CarbOne teaspoon of vanilla extract contains about a gram of carbohydrates. However, you can make homemade pure vanilla extract without added sugars.
Anti InflammatoryVanilla extract has been studied to possess antioxidant qualities (5); therefore, it can be used on an anti-inflammatory diet.
BRATVanilla extract does not significantly affect the digestive system, so it is acceptable to use on a BRAT diet.

Important nutritional characteristics for Vanilla extract

Vanilla extract
Calories ⓘ Calories per 100-gram serving 288
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 12.65 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 tsp (4.2 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -3.3 (alkaline)
Oxalates ⓘ https://pubmed.ncbi.nlm.nih.gov/32709427/ 50mg
TOP 31% Calories ⓘHigher in Calories content than 69% of foods
TOP 36% Alcohol ⓘHigher in Alcohol content than 64% of foods
TOP 37% Sugar ⓘHigher in Sugar content than 63% of foods
TOP 41% Net carbs ⓘHigher in Net carbs content than 59% of foods
TOP 44% Carbs ⓘHigher in Carbs content than 56% of foods

Vanilla extract calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 288
Calories in 1 tsp 12 4.2 g
Calories in 1 tbsp 37 13 g
Calories in 1 cup 599 208 g

Mineral chart - relative view

Manganese
0.23 mg
TOP 49%
Copper
0.072 mg
TOP 68%
Potassium
148 mg
TOP 71%
Calcium
11 mg
TOP 74%
Magnesium
12 mg
TOP 79%
Sodium
9 mg
TOP 86%
Zinc
0.11 mg
TOP 90%
Iron
0.12 mg
TOP 92%
Phosphorus
6 mg
TOP 95%
Selenium
0 µg
TOP 100%

Vitamin chart - relative view

Vitamin B2
0.095 mg
TOP 70%
Vitamin B3
0.425 mg
TOP 80%
Vitamin B6
0.026 mg
TOP 89%
Vitamin B1
0.011 mg
TOP 92%
Vitamin B5
0.035 mg
TOP 95%
Vitamin D
0 µg
TOP 100%
Vitamin E
0 mg
TOP 100%
Vitamin A
0 IU
TOP 100%
Vitamin K
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Folate
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%

Fat type information

42% 42% 17%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.004 g

Fiber content ratio for Vanilla extract

100%
Sugar: 12.65 g
Fiber: 0 g
Other: 0 g

All nutrients for Vanilla extract per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 288kcal 14% 31% 6.1 times more than OrangeOrange
Protein 0.06g 0% 95% 47 times less than BroccoliBroccoli
Fats 0.06g 0% 95% 555.2 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 12.65g N/A 41% 4.3 times less than ChocolateChocolate
Carbs 12.65g 4% 44% 2.2 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.12mg 2% 92% 21.7 times less than BeefBeef
Calcium 11mg 1% 74% 11.4 times less than MilkMilk
Potassium 148mg 4% 71% Equal to CucumberCucumber
Magnesium 12mg 3% 79% 11.7 times less than AlmondAlmond
Sugar 12.65g N/A 37% 1.4 times more than Coca-ColaCoca-Cola
Fiber 0g 0% 100% N/AOrange
Copper 0.07mg 8% 68% 2 times less than ShiitakeShiitake
Zinc 0.11mg 1% 90% 57.4 times less than BeefBeef
Phosphorus 6mg 1% 95% 30.3 times less than Chicken meatChicken meat
Sodium 9mg 0% 86% 54.4 times less than White BreadWhite Bread
Vitamin A 0IU 0% 100% N/ACarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0mg 0% 100% N/AKiwifruit
Selenium 0µg 0% 100%
Manganese 0.23mg 10% 49%
Vitamin B1 0.01mg 1% 92% 24.2 times less than Pea rawPea raw
Vitamin B2 0.1mg 7% 70% 1.4 times less than AvocadoAvocado
Vitamin B3 0.43mg 3% 80% 22.5 times less than Turkey meatTurkey meat
Vitamin B5 0.04mg 1% 95% 32.3 times less than Sunflower seedSunflower seed
Vitamin B6 0.03mg 2% 89% 4.6 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 0µg 0% 100% N/ABroccoli
Folate 0µg 0% 100% N/ABrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.01g 0% 93% 589.5 times less than BeefBeef
Monounsaturated Fat 0.01g N/A 92% 979.9 times less than AvocadoAvocado
Polyunsaturated fat 0g N/A 96% 11793.5 times less than WalnutWalnut
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 288
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 9mg
4%
Total Carbohydrate 13g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 0g
Vitamin D 0mcg 0%

Calcium 11mg 1%

Iron 0mg 0%

Potassium 148mg 4%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Vanilla extract nutrition infographic

Vanilla extract nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173471/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.