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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 December 03, 2020
Education: General Medicine at YSMU
Vanilla extract


Vanilla extract is commonly used in baking as a flavoring. 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 usually has a dark brown color; 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 a solution of ethanol and water. This is called the extraction process, the result of which is the vanilla extract (1).


The main compound responsible for vanilla extract’s qualities 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.


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

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

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

Macronutrients and Calories

Being liquid, 53% of vanillin extract consists of water, with another 34% consisting 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%
Daily Value: 0%
0.06 g of 50 g
Daily Value: 0%
0.06 g of 65 g
Daily Value: 4%
12.65 g of 300 g
Daily Value: 3%
52.58 g of 2,000 g
34.65 g

Carbohydrates in Vanilla Extract

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

The carbohydrate composition is completely 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 of vanilla extract contains only 0.06g of protein.

Fats in Vanilla Extract

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


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 vitamin D, vitamin A, vitamin K, vitamins B9 and B12, vitamin E, and vitamin 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%


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.


Since about 90% of vanilla extract consists of water and alcohol, its acidity is near neutral, meaning the pH value 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 base or acid production capacity of the food inside the human body.

Weight Loss & Diets

Vanilla extract overall consists mostly of water and alcohol; therefore, it is very low 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 used as a natural sweetener instead of white sugar for people trying to lose weight. In comparison 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 in some diets.

Keto Vanilla extract can be used as a low-carb sweetener on this diet. However, you have to be careful when choosing vanilla extract on a keto diet, as some vanilla extracts have added sugars (2).
DASH Vanilla extract is low in sodium. It is acceptable on the DASH diet.
Atkins You can use vanilla extract on the Atkins diet (3). Low or no carb vanilla extract is preferred.
Mediterranean Even though vanilla flowers are not native to the Mediterranean areas, the modern Mediterranean diet often includes vanilla extract.
Paleo Artificial 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/ Pescetarian As vanilla extract is a plant product, it is naturally acceptable in vegan, vegetarian, and pescetarian diets.
Dukan Vanilla extract can be used on this diet, especially if it is sugar-free.
Intermittent Fasting As with most foods, you can use vanilla extract during the eating periods but refrain from it during fasting.
Low Fat & Low Calorie Vanilla extract contains 12 calories per teaspoon and almost no fats; therefore, it fits in both low-fat and low-calorie diets.
Low Carb One teaspoon of vanilla extract contains about a gram of carbohydrates. However, you can make homemade pure vanilla extract without added sugars.
Anti Inflammatory Vanilla extract has been studied to possess antioxidant qualities (5); therefore, it can be used on an anti-inflammatory diet.
BRAT Vanilla 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 ⓘ -1mg
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

0.23 mg
TOP 49%
0.072 mg
TOP 68%
148 mg
TOP 71%
11 mg
TOP 74%
12 mg
TOP 79%
9 mg
TOP 86%
0.11 mg
TOP 90%
0.12 mg
TOP 92%
6 mg
TOP 95%
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%
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

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
___servings per container
Serving Size ______________
Amount Per 100g
Calories 288
% Daily Value*
Total Fat 0g
Saturated Fat 0g
Trans Fat g
Cholesterol 0mg
Sodium 9mg
Total Carbohydrate 13g
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
 ⓘ 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.
No Trans Fats
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Low in Saturated Fats
 ⓘ 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.
Low in Sodium
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Low in Sugars
 ⓘ 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.

Vanilla extract nutrition infographic

Vanilla extract nutrition infographic
Infographic link


The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.


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