Keto Sweetener Conversion Chart For Erythritol, Monk Fruit, Stevia, & More

Free Printable: Low Carb & Keto Food List

• How To Substitute Sweeteners In Recipes
• Natural Keto Sweetener Conversion Chart
• Sweetener Conversion Calculator
• Keto Low Carb Sweetener Conversion Calculator
• Comparing The Most Common Sweeteners
• Erythritol Substitute Options
• Pinterest-Friendly Sweetener Conversion Chart
• Recipe Reviews

Before you start converting sweeteners, read my guide about sugar substitutes and keto sweeteners here — it’s crucial for understanding how they work and has a big section on baking . The most common question I get, though, is how to replace sweeteners in keto recipes. So, I created a sweetener conversion chart , as well as an easy calculator to do it for you. I’ll also talk about erythritol substitutes (the most common question), and the recipe differences when using erythritol vs stevia, monk fruit vs stevia, and allulose vs erythritol.

If you’re overwhelmed about which keto sweetener to try first, I highly recommend starting with Besti Monk Fruit Sweetener With Allulose ! It tastes and bakes just like sugar, but unlike other brands of monk fruit, it also dissolves and browns like sugar as well. It’s great for a keto diet and you don’t have to sacrifice taste.

FREE PRINTABLE: SWEETENER CONVERSION CHART

Join 300,000+ others to get a FREE printable conversion chart for keto sweeteners!

How To Substitute Sweeteners In Recipes

If you need to replace a sugar-free sweetener, try to replace it with one that has a similar volume and sweetness level, and the same type (liquid, granulated, or powdered). This is the safest way to get a positive end result. Use the sweetener conversion chart or calculator below for the exact amount.

If you can’t, the way to do it will vary depending on the recipe. Here are some general tips:

• To replace a granulated sweetener with a concentrated one , replace that bulk with something else. If you are baking, this would be whatever flour the recipe uses. As long as that flour is not drying (like coconut flour), it should turn out okay. But, you will likely need a little more of the converted amount of concentrated sweetener, to account for the extra (not sweet) flour. If the flour is drying, like coconut flour, you’ll need more liquid as well to compensate.
• To replace a granulated sweetener with a liquid one , add more of the dry ingredients in the recipe to absorb the extra liquid.
• To replace a concentrated sweetener with a granulated one , add more of the wet ingredients in the recipe to balance out the extra bulk from the granulated sweetener.
• Check the section on baking with erythritol for more tips.

Are you seeing the pattern? There are no guarantees when replacing sweeteners of different types. These tips are a guideline, but not guaranteed to work. At least this should give you a general idea.

You want to try to maintain the same consistency of the batter or dough that you are working with, while keeping a similar level of sweetness. It’s not always easy!

Natural Keto Sweetener Conversion Chart

There are various sources out there for converting among sugar-free sweeteners. The problem is that I have yet to see a chart that lists many or most of them in one place, in a concise way. I put together a chart that you can use as your go-to place for sweetener conversion.

FREE PRINTABLE: SWEETENER CONVERSION CHART

Join 300,000+ others to get a FREE printable conversion chart for keto sweeteners!

What’s Not In The Sweetener Conversion Chart

The following sweeteners are not in the conversion chart, for these reasons:

• Artificial sweeteners – I do not advocate artificial sweeteners (including sucralose and aspartame), and suggest finding a better low carb natural sweetener option instead. You can read more about it in the Sugar Substitutes article .
• Natural sweeteners that use sugars as bulking agents – Examples of such bulking agents are dextrose and maltodextrin. These raise blood sugar and are often GMOs.
• Natural sugar sweeteners – Granulated natural sugar-based sweeteners (like coconut sugar) can be used 1:1 like sugar, so they require no conversion. Keep in mind they do still raise blood glucose levels. Most other natural sugar-based sweeteners are syrups (such as maple syrup, honey, agave, etc.), which are also excluded for the reasons below.
• Keto liquid sweeteners and syrups – These are excluded because they do not easily convert from granulated table sugar. The liquid aspect would require other modifications to be made to a recipe using table sugar. This can sometimes be true for converting among various granulated sweeteners as well, but not as often as when converting between granulated and liquid.
• Confectioners and brown sugar replacements – These are obviously specialized for certain uses, so there isn’t a point to convert regular sugar to them. They are not included in the sweetener conversion chart.

You can still read about these sweeteners and their sweetness level compared to sugar in my Sugar Substitutes post .

Sweetener Conversion Calculator

I also created a calculator that does the work for you, so you don’t have to figure it out from the sweetener conversion chart!

Just bookmark this page to have the keto sweeteners calculator handy anytime you need it…

Keto Low Carb Sweetener Conversion Calculator

What sweetener do you want to convert from?

What sweetener do you want to convert to?

FREE PRINTABLE: SWEETENER CONVERSION CHART

Join 300,000+ others to get a FREE printable conversion chart for keto sweeteners!

Comparing The Most Common Sweeteners

You can learn about what the most common keto-friendly sweeteners are and how they work in baking in my Sugar Substitutes post , which is why I recommend reading that first. But below are specific comparisons people ask about the most. All of them are keto friendly, but there are differences in their sweetness and baking properties.

Erythritol vs. Stevia

Erythritol and stevia are totally different, but there are some commonalities because of how stevia is typically sold:

• Erythritol is a sugar alcohol derived from corn via fermentation, whereas stevia extract comes from stevia leaves and has a very concentrated sweetness from the stevia plant.
• Erythritol is 70% as sweet as sugar. Stevia is 100 to 300 times as sweet as sugar. This makes plain erythritol easier to use than plain stevia.
• Stevia can have a bitter aftertaste, especially in its pure form. Erythritol has very little to no aftertaste, but may show a mild cooling effect, similar to mint.
• Both erythritol and stevia have 0 glycemic index, 0 calories, and 0 grams net carbs.
• Many brands of stevia are actually blended with erythritol to make a 1:1 sugar substitute. These will have similar properties to plain erythritol, but sweeter. However, some brands of stevia are pure extract (very concentrated) and some 1:1 brands are blended with maltodextrin or dextrose instead (these are other names for sugar — not good).

Monk Fruit vs. Stevia

Monk fruit and stevia have more in common than erythritol and stevia do:

• Like stevia extract, monk fruit extract comes from a plant and is very concentrated — about 150 to 400 times sweeter than sugar. This means you need only a very small amount of them to make a recipe sweet, but they can be difficult to use for this reason.
• Also like stevia powder, monk fruit based products tend to be mixed with other sweeteners or bulking agents. This is in part because pure monk fruit extract is hard to come by and expensive, but also because blending makes monk fruit easier to use.
• Both monk fruit and stevia extracts come in powder or liquid form when you buy them concentrated. They can be part of granulated sweetener blends, though.
• Both monk fruit and stevia have 0 glycemic index, 0 calories, and 0 grams net carbs.
• In contrast to stevia, monk fruit extract has less bitter aftertaste. This makes it a good choice for people sensitive to the aftertaste of stevia.

Allulose vs. Monk Fruit vs. Erythritol

Allulose, erythritol, and monk fruit are all pretty different from one another, but monk fruit is often blended with erythritol or (less commonly but far superior) with allulose.

• Because monk fruit extract is hundreds of times sweeter than sugar and difficult to use on its own, most brands of monk fruit are blended with erythritol and will have erythritol-like properties. However, Besti Monk Fruit Allulose Blend is blended with allulose instead, so will have (much more desirable) allulose-like properties.
• Allulose and erythritol have the same sweetness (70% as sweet as sugar), and both have a pleasant taste, with no bitterness. They are equivalent on the sweetener conversion chart.
• Erythritol has a slight cooling sensation, whereas allulose does not.
• Even though allulose and erythritol have similar sweetness, they are structurally very different. Allulose is a rare sugar (in the same family as glucose, lactose, etc.) so it actually tastes and acts like sugar, but because we can’t metabolize it, it still has 0 grams net carbs. Erythritol is a polyol (sugar alcohol), so it behaves less like sugar.
• Erythritol, like other sugar alcohols, is more likely to cause stomach upset than allulose. Monk fruit on its own does not cause this either, but brands of monk fruit that contain erythritol (as most have) can.
• Allulose is excellent at locking in moisture, which means it creates moist, soft baked goods. Erythritol tends to be more drying. Pure monk fruit extract is neutral.
• Allulose browns, caramelizes, and dissolves like sugar. Erythritol does none of these things. Adding monk fruit to either of them does not change how they behave.
• Erythritol (and erythritol blends of monk fruit) can crystallize, leading to a gritty texture. Allulose and pure monk fruit extract do not.
• Monk fruit, erythritol, and monk fruit all have 0 calories, 0 grams net carbs, and 0 glycemic index.

Erythritol vs. Xylitol

Erythritol and xylitol are both sugar alcohols, so they are in the same structural family. They are similar but have some key differences:

• Erythritol is 70% as sweet as sugar, whereas xylitol measures 1:1 with sugar.
• Erythritol has 0 glycemic index, but xylitol has a slightly elevated glycemic index of 7. This is still very good compared to table sugar, which has a glycemic index of 65, but is less ideal for keto or diabetics.
• Xylitol does not have the cooling aftertaste that erythritol has, and in general tastes more similar to sugar than erythritol does.
• Erythritol is less likely to cause gastrointestinal distress than xylitol (or other sugar alcohols), because most of it gets absorbed in the small intestine (but is poorly metabolized [ * ]) and is later excreted unchanged into the urine. All other sugar alcohols, including xylitol, reach the large intestine instead, where they may lead to stomach pain, bloating, or diarrhea. But, erythritol can still cause stomach issues for some people.
• Xylitol is lethal to dogs [ * ], so people with dogs may prefer not to have it in the house.
• Erythritol has 0 grams net carbs. Because xylitol is partially absorbed, about 1/4 of the total carbs should be counted as net carbs (1 gram per teaspoon serving).

Natural vs. Artificial Sweeteners

Erythritol Substitute Options

If you want an erythritol substitute, consider the following options:

• Sweetener blends – These are usually designed to measure 1:1 with sugar, which is very convenient. Most brands of monk fruit and stevia are actually erythritol blends, so they will behave the same way, but they are sweeter. If you are replacing erythritol in a recipe with a 1:1 blend, use 3/4 cup of the blend for every 1 cup of erythritol. (Or use 1 1/3 cups erythritol to replace each cup of the blend if converting in the other direction.) The sweetener conversion chart and calculator above make this easy to do. Monk fruit allulose blend will have the same conversion, but will yield better, more allulose-like results (see the Allulose vs. Monk Fruit vs. Erythritol section above).
• Allulose – The best erythritol substitute in my opinion! In fact, most of the time the results are even better, since allulose dissolves and browns better.
• Xylitol – This won’t solve the issue if you can’t tolerate sugar alcohols, but works if you just ran out of erythritol.
• Pure Monk Fruit Or Stevia – These are very concentrated without being part of a blend, so only recommended for recipes where the bulk aspect of sweetener isn’t needed, such as drinks. Avoid substituting them for erythritol in keto baking .

Pinterest-Friendly Sweetener Conversion Chart

The above natural low carb sweeteners chart can be helpful, and I hope you’ll bookmark this page to refer back to it. Another convenient way to save the conversions is to use this Pinterest-friendly image:

Keto Sweetener Conversion Chart

FREE PRINTABLE: SWEETENER CONVERSION CHART

Join 300,000+ others to get a FREE printable conversion chart for keto sweeteners!

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Free Printable: Low Carb & Keto Food List

• How To Substitute Sweeteners In Recipes
• Natural Keto Sweetener Conversion Chart
• Sweetener Conversion Calculator
• Keto Low Carb Sweetener Conversion Calculator
• Comparing The Most Common Sweeteners
• Erythritol Substitute Options
• Pinterest-Friendly Sweetener Conversion Chart
• Recipe Reviews

Before you start converting sweeteners, read my guide about sugar substitutes and keto sweeteners here — it’s crucial for understanding how they work and has a big section on baking . The most common question I get, though, is how to replace sweeteners in keto recipes. So, I created a sweetener conversion chart , as well as an easy calculator to do it for you. I’ll also talk about erythritol substitutes (the most common question), and the recipe differences when using erythritol vs stevia, monk fruit vs stevia, and allulose vs erythritol.

If you’re overwhelmed about which keto sweetener to try first, I highly recommend starting with Besti Monk Fruit Sweetener With Allulose ! It tastes and bakes just like sugar, but unlike other brands of monk fruit, it also dissolves and browns like sugar as well. It’s great for a keto diet and you don’t have to sacrifice taste.

FREE PRINTABLE: SWEETENER CONVERSION CHART

Join 300,000+ others to get a FREE printable conversion chart for keto sweeteners!

How To Substitute Sweeteners In Recipes

If you need to replace a sugar-free sweetener, try to replace it with one that has a similar volume and sweetness level, and the same type (liquid, granulated, or powdered). This is the safest way to get a positive end result. Use the sweetener conversion chart or calculator below for the exact amount.

If you can’t, the way to do it will vary depending on the recipe. Here are some general tips:

• To replace a granulated sweetener with a concentrated one , replace that bulk with something else. If you are baking, this would be whatever flour the recipe uses. As long as that flour is not drying (like coconut flour), it should turn out okay. But, you will likely need a little more of the converted amount of concentrated sweetener, to account for the extra (not sweet) flour. If the flour is drying, like coconut flour, you’ll need more liquid as well to compensate.
• To replace a granulated sweetener with a liquid one , add more of the dry ingredients in the recipe to absorb the extra liquid.
• To replace a concentrated sweetener with a granulated one , add more of the wet ingredients in the recipe to balance out the extra bulk from the granulated sweetener.
• Check the section on baking with erythritol for more tips.

Are you seeing the pattern? There are no guarantees when replacing sweeteners of different types. These tips are a guideline, but not guaranteed to work. At least this should give you a general idea.

You want to try to maintain the same consistency of the batter or dough that you are working with, while keeping a similar level of sweetness. It’s not always easy!

Natural Keto Sweetener Conversion Chart

There are various sources out there for converting among sugar-free sweeteners. The problem is that I have yet to see a chart that lists many or most of them in one place, in a concise way. I put together a chart that you can use as your go-to place for sweetener conversion.

FREE PRINTABLE: SWEETENER CONVERSION CHART

Join 300,000+ others to get a FREE printable conversion chart for keto sweeteners!

What’s Not In The Sweetener Conversion Chart

The following sweeteners are not in the conversion chart, for these reasons:

• Artificial sweeteners – I do not advocate artificial sweeteners (including sucralose and aspartame), and suggest finding a better low carb natural sweetener option instead. You can read more about it in the Sugar Substitutes article .
• Natural sweeteners that use sugars as bulking agents – Examples of such bulking agents are dextrose and maltodextrin. These raise blood sugar and are often GMOs.
• Natural sugar sweeteners – Granulated natural sugar-based sweeteners (like coconut sugar) can be used 1:1 like sugar, so they require no conversion. Keep in mind they do still raise blood glucose levels. Most other natural sugar-based sweeteners are syrups (such as maple syrup, honey, agave, etc.), which are also excluded for the reasons below.
• Keto liquid sweeteners and syrups – These are excluded because they do not easily convert from granulated table sugar. The liquid aspect would require other modifications to be made to a recipe using table sugar. This can sometimes be true for converting among various granulated sweeteners as well, but not as often as when converting between granulated and liquid.
• Confectioners and brown sugar replacements – These are obviously specialized for certain uses, so there isn’t a point to convert regular sugar to them. They are not included in the sweetener conversion chart.

You can still read about these sweeteners and their sweetness level compared to sugar in my Sugar Substitutes post .

Sweetener Conversion Calculator

I also created a calculator that does the work for you, so you don’t have to figure it out from the sweetener conversion chart!

Just bookmark this page to have the keto sweeteners calculator handy anytime you need it…

Keto Low Carb Sweetener Conversion Calculator

What sweetener do you want to convert from?

What sweetener do you want to convert to?

FREE PRINTABLE: SWEETENER CONVERSION CHART

Join 300,000+ others to get a FREE printable conversion chart for keto sweeteners!

Comparing The Most Common Sweeteners

You can learn about what the most common keto-friendly sweeteners are and how they work in baking in my Sugar Substitutes post , which is why I recommend reading that first. But below are specific comparisons people ask about the most. All of them are keto friendly, but there are differences in their sweetness and baking properties.

Erythritol vs. Stevia

Erythritol and stevia are totally different, but there are some commonalities because of how stevia is typically sold:

• Erythritol is a sugar alcohol derived from corn via fermentation, whereas stevia extract comes from stevia leaves and has a very concentrated sweetness from the stevia plant.
• Erythritol is 70% as sweet as sugar. Stevia is 100 to 300 times as sweet as sugar. This makes plain erythritol easier to use than plain stevia.
• Stevia can have a bitter aftertaste, especially in its pure form. Erythritol has very little to no aftertaste, but may show a mild cooling effect, similar to mint.
• Both erythritol and stevia have 0 glycemic index, 0 calories, and 0 grams net carbs.
• Many brands of stevia are actually blended with erythritol to make a 1:1 sugar substitute. These will have similar properties to plain erythritol, but sweeter. However, some brands of stevia are pure extract (very concentrated) and some 1:1 brands are blended with maltodextrin or dextrose instead (these are other names for sugar — not good).

Monk Fruit vs. Stevia

Monk fruit and stevia have more in common than erythritol and stevia do:

• Like stevia extract, monk fruit extract comes from a plant and is very concentrated — about 150 to 400 times sweeter than sugar. This means you need only a very small amount of them to make a recipe sweet, but they can be difficult to use for this reason.
• Also like stevia powder, monk fruit based products tend to be mixed with other sweeteners or bulking agents. This is in part because pure monk fruit extract is hard to come by and expensive, but also because blending makes monk fruit easier to use.
• Both monk fruit and stevia extracts come in powder or liquid form when you buy them concentrated. They can be part of granulated sweetener blends, though.
• Both monk fruit and stevia have 0 glycemic index, 0 calories, and 0 grams net carbs.
• In contrast to stevia, monk fruit extract has less bitter aftertaste. This makes it a good choice for people sensitive to the aftertaste of stevia.

Allulose vs. Monk Fruit vs. Erythritol

Allulose, erythritol, and monk fruit are all pretty different from one another, but monk fruit is often blended with erythritol or (less commonly but far superior) with allulose.

• Because monk fruit extract is hundreds of times sweeter than sugar and difficult to use on its own, most brands of monk fruit are blended with erythritol and will have erythritol-like properties. However, Besti Monk Fruit Allulose Blend is blended with allulose instead, so will have (much more desirable) allulose-like properties.
• Allulose and erythritol have the same sweetness (70% as sweet as sugar), and both have a pleasant taste, with no bitterness. They are equivalent on the sweetener conversion chart.
• Erythritol has a slight cooling sensation, whereas allulose does not.
• Even though allulose and erythritol have similar sweetness, they are structurally very different. Allulose is a rare sugar (in the same family as glucose, lactose, etc.) so it actually tastes and acts like sugar, but because we can’t metabolize it, it still has 0 grams net carbs. Erythritol is a polyol (sugar alcohol), so it behaves less like sugar.
• Erythritol, like other sugar alcohols, is more likely to cause stomach upset than allulose. Monk fruit on its own does not cause this either, but brands of monk fruit that contain erythritol (as most have) can.
• Allulose is excellent at locking in moisture, which means it creates moist, soft baked goods. Erythritol tends to be more drying. Pure monk fruit extract is neutral.
• Allulose browns, caramelizes, and dissolves like sugar. Erythritol does none of these things. Adding monk fruit to either of them does not change how they behave.
• Erythritol (and erythritol blends of monk fruit) can crystallize, leading to a gritty texture. Allulose and pure monk fruit extract do not.
• Monk fruit, erythritol, and monk fruit all have 0 calories, 0 grams net carbs, and 0 glycemic index.

Erythritol vs. Xylitol

Erythritol and xylitol are both sugar alcohols, so they are in the same structural family. They are similar but have some key differences:

• Erythritol is 70% as sweet as sugar, whereas xylitol measures 1:1 with sugar.
• Erythritol has 0 glycemic index, but xylitol has a slightly elevated glycemic index of 7. This is still very good compared to table sugar, which has a glycemic index of 65, but is less ideal for keto or diabetics.
• Xylitol does not have the cooling aftertaste that erythritol has, and in general tastes more similar to sugar than erythritol does.
• Erythritol is less likely to cause gastrointestinal distress than xylitol (or other sugar alcohols), because most of it gets absorbed in the small intestine (but is poorly metabolized [ * ]) and is later excreted unchanged into the urine. All other sugar alcohols, including xylitol, reach the large intestine instead, where they may lead to stomach pain, bloating, or diarrhea. But, erythritol can still cause stomach issues for some people.
• Xylitol is lethal to dogs [ * ], so people with dogs may prefer not to have it in the house.
• Erythritol has 0 grams net carbs. Because xylitol is partially absorbed, about 1/4 of the total carbs should be counted as net carbs (1 gram per teaspoon serving).

Natural vs. Artificial Sweeteners

Erythritol Substitute Options

If you want an erythritol substitute, consider the following options:

• Sweetener blends – These are usually designed to measure 1:1 with sugar, which is very convenient. Most brands of monk fruit and stevia are actually erythritol blends, so they will behave the same way, but they are sweeter. If you are replacing erythritol in a recipe with a 1:1 blend, use 3/4 cup of the blend for every 1 cup of erythritol. (Or use 1 1/3 cups erythritol to replace each cup of the blend if converting in the other direction.) The sweetener conversion chart and calculator above make this easy to do. Monk fruit allulose blend will have the same conversion, but will yield better, more allulose-like results (see the Allulose vs. Monk Fruit vs. Erythritol section above).
• Allulose – The best erythritol substitute in my opinion! In fact, most of the time the results are even better, since allulose dissolves and browns better.
• Xylitol – This won’t solve the issue if you can’t tolerate sugar alcohols, but works if you just ran out of erythritol.
• Pure Monk Fruit Or Stevia – These are very concentrated without being part of a blend, so only recommended for recipes where the bulk aspect of sweetener isn’t needed, such as drinks. Avoid substituting them for erythritol in keto baking .

Pinterest-Friendly Sweetener Conversion Chart

The above natural low carb sweeteners chart can be helpful, and I hope you’ll bookmark this page to refer back to it. Another convenient way to save the conversions is to use this Pinterest-friendly image:

Keto Sweetener Conversion Chart

FREE PRINTABLE: SWEETENER CONVERSION CHART

Join 300,000+ others to get a FREE printable conversion chart for keto sweeteners!

Free Printable: Low Carb & Keto Food List

• How To Substitute Sweeteners In Recipes
• Natural Keto Sweetener Conversion Chart
• Sweetener Conversion Calculator
• Keto Low Carb Sweetener Conversion Calculator
• Comparing The Most Common Sweeteners
• Erythritol Substitute Options
• Pinterest-Friendly Sweetener Conversion Chart
• Recipe Reviews

Before you start converting sweeteners, read my guide about sugar substitutes and keto sweeteners here — it’s crucial for understanding how they work and has a big section on baking . The most common question I get, though, is how to replace sweeteners in keto recipes. So, I created a sweetener conversion chart , as well as an easy calculator to do it for you. I’ll also talk about erythritol substitutes (the most common question), and the recipe differences when using erythritol vs stevia, monk fruit vs stevia, and allulose vs erythritol.

If you’re overwhelmed about which keto sweetener to try first, I highly recommend starting with Besti Monk Fruit Sweetener With Allulose ! It tastes and bakes just like sugar, but unlike other brands of monk fruit, it also dissolves and browns like sugar as well. It’s great for a keto diet and you don’t have to sacrifice taste.

FREE PRINTABLE: SWEETENER CONVERSION CHART

Join 300,000+ others to get a FREE printable conversion chart for keto sweeteners!

How To Substitute Sweeteners In Recipes

If you need to replace a sugar-free sweetener, try to replace it with one that has a similar volume and sweetness level, and the same type (liquid, granulated, or powdered). This is the safest way to get a positive end result. Use the sweetener conversion chart or calculator below for the exact amount.

If you can’t, the way to do it will vary depending on the recipe. Here are some general tips:

• To replace a granulated sweetener with a concentrated one , replace that bulk with something else. If you are baking, this would be whatever flour the recipe uses. As long as that flour is not drying (like coconut flour), it should turn out okay. But, you will likely need a little more of the converted amount of concentrated sweetener, to account for the extra (not sweet) flour. If the flour is drying, like coconut flour, you’ll need more liquid as well to compensate.
• To replace a granulated sweetener with a liquid one , add more of the dry ingredients in the recipe to absorb the extra liquid.
• To replace a concentrated sweetener with a granulated one , add more of the wet ingredients in the recipe to balance out the extra bulk from the granulated sweetener.
• Check the section on baking with erythritol for more tips.

Are you seeing the pattern? There are no guarantees when replacing sweeteners of different types. These tips are a guideline, but not guaranteed to work. At least this should give you a general idea.

You want to try to maintain the same consistency of the batter or dough that you are working with, while keeping a similar level of sweetness. It’s not always easy!

Natural Keto Sweetener Conversion Chart

There are various sources out there for converting among sugar-free sweeteners. The problem is that I have yet to see a chart that lists many or most of them in one place, in a concise way. I put together a chart that you can use as your go-to place for sweetener conversion.

FREE PRINTABLE: SWEETENER CONVERSION CHART

Join 300,000+ others to get a FREE printable conversion chart for keto sweeteners!

What’s Not In The Sweetener Conversion Chart

The following sweeteners are not in the conversion chart, for these reasons:

• Artificial sweeteners – I do not advocate artificial sweeteners (including sucralose and aspartame), and suggest finding a better low carb natural sweetener option instead. You can read more about it in the Sugar Substitutes article .
• Natural sweeteners that use sugars as bulking agents – Examples of such bulking agents are dextrose and maltodextrin. These raise blood sugar and are often GMOs.
• Natural sugar sweeteners – Granulated natural sugar-based sweeteners (like coconut sugar) can be used 1:1 like sugar, so they require no conversion. Keep in mind they do still raise blood glucose levels. Most other natural sugar-based sweeteners are syrups (such as maple syrup, honey, agave, etc.), which are also excluded for the reasons below.
• Keto liquid sweeteners and syrups – These are excluded because they do not easily convert from granulated table sugar. The liquid aspect would require other modifications to be made to a recipe using table sugar. This can sometimes be true for converting among various granulated sweeteners as well, but not as often as when converting between granulated and liquid.
• Confectioners and brown sugar replacements – These are obviously specialized for certain uses, so there isn’t a point to convert regular sugar to them. They are not included in the sweetener conversion chart.

You can still read about these sweeteners and their sweetness level compared to sugar in my Sugar Substitutes post .

Sweetener Conversion Calculator

I also created a calculator that does the work for you, so you don’t have to figure it out from the sweetener conversion chart!

Just bookmark this page to have the keto sweeteners calculator handy anytime you need it…

Keto Low Carb Sweetener Conversion Calculator

What sweetener do you want to convert from?

What sweetener do you want to convert to?

FREE PRINTABLE: SWEETENER CONVERSION CHART

Join 300,000+ others to get a FREE printable conversion chart for keto sweeteners!

Comparing The Most Common Sweeteners

You can learn about what the most common keto-friendly sweeteners are and how they work in baking in my Sugar Substitutes post , which is why I recommend reading that first. But below are specific comparisons people ask about the most. All of them are keto friendly, but there are differences in their sweetness and baking properties.

Erythritol vs. Stevia

Erythritol and stevia are totally different, but there are some commonalities because of how stevia is typically sold:

• Erythritol is a sugar alcohol derived from corn via fermentation, whereas stevia extract comes from stevia leaves and has a very concentrated sweetness from the stevia plant.
• Erythritol is 70% as sweet as sugar. Stevia is 100 to 300 times as sweet as sugar. This makes plain erythritol easier to use than plain stevia.
• Stevia can have a bitter aftertaste, especially in its pure form. Erythritol has very little to no aftertaste, but may show a mild cooling effect, similar to mint.
• Both erythritol and stevia have 0 glycemic index, 0 calories, and 0 grams net carbs.
• Many brands of stevia are actually blended with erythritol to make a 1:1 sugar substitute. These will have similar properties to plain erythritol, but sweeter. However, some brands of stevia are pure extract (very concentrated) and some 1:1 brands are blended with maltodextrin or dextrose instead (these are other names for sugar — not good).

Monk Fruit vs. Stevia

Monk fruit and stevia have more in common than erythritol and stevia do:

• Like stevia extract, monk fruit extract comes from a plant and is very concentrated — about 150 to 400 times sweeter than sugar. This means you need only a very small amount of them to make a recipe sweet, but they can be difficult to use for this reason.
• Also like stevia powder, monk fruit based products tend to be mixed with other sweeteners or bulking agents. This is in part because pure monk fruit extract is hard to come by and expensive, but also because blending makes monk fruit easier to use.
• Both monk fruit and stevia extracts come in powder or liquid form when you buy them concentrated. They can be part of granulated sweetener blends, though.
• Both monk fruit and stevia have 0 glycemic index, 0 calories, and 0 grams net carbs.
• In contrast to stevia, monk fruit extract has less bitter aftertaste. This makes it a good choice for people sensitive to the aftertaste of stevia.

Allulose vs. Monk Fruit vs. Erythritol

Allulose, erythritol, and monk fruit are all pretty different from one another, but monk fruit is often blended with erythritol or (less commonly but far superior) with allulose.

• Because monk fruit extract is hundreds of times sweeter than sugar and difficult to use on its own, most brands of monk fruit are blended with erythritol and will have erythritol-like properties. However, Besti Monk Fruit Allulose Blend is blended with allulose instead, so will have (much more desirable) allulose-like properties.
• Allulose and erythritol have the same sweetness (70% as sweet as sugar), and both have a pleasant taste, with no bitterness. They are equivalent on the sweetener conversion chart.
• Erythritol has a slight cooling sensation, whereas allulose does not.
• Even though allulose and erythritol have similar sweetness, they are structurally very different. Allulose is a rare sugar (in the same family as glucose, lactose, etc.) so it actually tastes and acts like sugar, but because we can’t metabolize it, it still has 0 grams net carbs. Erythritol is a polyol (sugar alcohol), so it behaves less like sugar.
• Erythritol, like other sugar alcohols, is more likely to cause stomach upset than allulose. Monk fruit on its own does not cause this either, but brands of monk fruit that contain erythritol (as most have) can.
• Allulose is excellent at locking in moisture, which means it creates moist, soft baked goods. Erythritol tends to be more drying. Pure monk fruit extract is neutral.
• Allulose browns, caramelizes, and dissolves like sugar. Erythritol does none of these things. Adding monk fruit to either of them does not change how they behave.
• Erythritol (and erythritol blends of monk fruit) can crystallize, leading to a gritty texture. Allulose and pure monk fruit extract do not.
• Monk fruit, erythritol, and monk fruit all have 0 calories, 0 grams net carbs, and 0 glycemic index.

Erythritol vs. Xylitol

Erythritol and xylitol are both sugar alcohols, so they are in the same structural family. They are similar but have some key differences:

• Erythritol is 70% as sweet as sugar, whereas xylitol measures 1:1 with sugar.
• Erythritol has 0 glycemic index, but xylitol has a slightly elevated glycemic index of 7. This is still very good compared to table sugar, which has a glycemic index of 65, but is less ideal for keto or diabetics.
• Xylitol does not have the cooling aftertaste that erythritol has, and in general tastes more similar to sugar than erythritol does.
• Erythritol is less likely to cause gastrointestinal distress than xylitol (or other sugar alcohols), because most of it gets absorbed in the small intestine (but is poorly metabolized [ * ]) and is later excreted unchanged into the urine. All other sugar alcohols, including xylitol, reach the large intestine instead, where they may lead to stomach pain, bloating, or diarrhea. But, erythritol can still cause stomach issues for some people.
• Xylitol is lethal to dogs [ * ], so people with dogs may prefer not to have it in the house.
• Erythritol has 0 grams net carbs. Because xylitol is partially absorbed, about 1/4 of the total carbs should be counted as net carbs (1 gram per teaspoon serving).

Natural vs. Artificial Sweeteners

Erythritol Substitute Options

If you want an erythritol substitute, consider the following options:

• Sweetener blends – These are usually designed to measure 1:1 with sugar, which is very convenient. Most brands of monk fruit and stevia are actually erythritol blends, so they will behave the same way, but they are sweeter. If you are replacing erythritol in a recipe with a 1:1 blend, use 3/4 cup of the blend for every 1 cup of erythritol. (Or use 1 1/3 cups erythritol to replace each cup of the blend if converting in the other direction.) The sweetener conversion chart and calculator above make this easy to do. Monk fruit allulose blend will have the same conversion, but will yield better, more allulose-like results (see the Allulose vs. Monk Fruit vs. Erythritol section above).
• Allulose – The best erythritol substitute in my opinion! In fact, most of the time the results are even better, since allulose dissolves and browns better.
• Xylitol – This won’t solve the issue if you can’t tolerate sugar alcohols, but works if you just ran out of erythritol.
• Pure Monk Fruit Or Stevia – These are very concentrated without being part of a blend, so only recommended for recipes where the bulk aspect of sweetener isn’t needed, such as drinks. Avoid substituting them for erythritol in keto baking .

Pinterest-Friendly Sweetener Conversion Chart

The above natural low carb sweeteners chart can be helpful, and I hope you’ll bookmark this page to refer back to it. Another convenient way to save the conversions is to use this Pinterest-friendly image:

Keto Sweetener Conversion Chart

FREE PRINTABLE: SWEETENER CONVERSION CHART

Join 300,000+ others to get a FREE printable conversion chart for keto sweeteners!

Free Printable: Low Carb & Keto Food List

• How To Substitute Sweeteners In Recipes
• Natural Keto Sweetener Conversion Chart
• Sweetener Conversion Calculator
• Keto Low Carb Sweetener Conversion Calculator
• Comparing The Most Common Sweeteners
• Erythritol Substitute Options
• Pinterest-Friendly Sweetener Conversion Chart
• Recipe Reviews

Before you start converting sweeteners, read my guide about sugar substitutes and keto sweeteners here — it’s crucial for understanding how they work and has a big section on baking . The most common question I get, though, is how to replace sweeteners in keto recipes. So, I created a sweetener conversion chart , as well as an easy calculator to do it for you. I’ll also talk about erythritol substitutes (the most common question), and the recipe differences when using erythritol vs stevia, monk fruit vs stevia, and allulose vs erythritol.

If you’re overwhelmed about which keto sweetener to try first, I highly recommend starting with Besti Monk Fruit Sweetener With Allulose ! It tastes and bakes just like sugar, but unlike other brands of monk fruit, it also dissolves and browns like sugar as well. It’s great for a keto diet and you don’t have to sacrifice taste.

FREE PRINTABLE: SWEETENER CONVERSION CHART

Join 300,000+ others to get a FREE printable conversion chart for keto sweeteners!

How To Substitute Sweeteners In Recipes

If you need to replace a sugar-free sweetener, try to replace it with one that has a similar volume and sweetness level, and the same type (liquid, granulated, or powdered). This is the safest way to get a positive end result. Use the sweetener conversion chart or calculator below for the exact amount.

If you can’t, the way to do it will vary depending on the recipe. Here are some general tips:

• To replace a granulated sweetener with a concentrated one , replace that bulk with something else. If you are baking, this would be whatever flour the recipe uses. As long as that flour is not drying (like coconut flour), it should turn out okay. But, you will likely need a little more of the converted amount of concentrated sweetener, to account for the extra (not sweet) flour. If the flour is drying, like coconut flour, you’ll need more liquid as well to compensate.
• To replace a granulated sweetener with a liquid one , add more of the dry ingredients in the recipe to absorb the extra liquid.
• To replace a concentrated sweetener with a granulated one , add more of the wet ingredients in the recipe to balance out the extra bulk from the granulated sweetener.
• Check the section on baking with erythritol for more tips.

Are you seeing the pattern? There are no guarantees when replacing sweeteners of different types. These tips are a guideline, but not guaranteed to work. At least this should give you a general idea.

You want to try to maintain the same consistency of the batter or dough that you are working with, while keeping a similar level of sweetness. It’s not always easy!

Natural Keto Sweetener Conversion Chart

There are various sources out there for converting among sugar-free sweeteners. The problem is that I have yet to see a chart that lists many or most of them in one place, in a concise way. I put together a chart that you can use as your go-to place for sweetener conversion.

FREE PRINTABLE: SWEETENER CONVERSION CHART

Join 300,000+ others to get a FREE printable conversion chart for keto sweeteners!

What’s Not In The Sweetener Conversion Chart

The following sweeteners are not in the conversion chart, for these reasons:

• Artificial sweeteners – I do not advocate artificial sweeteners (including sucralose and aspartame), and suggest finding a better low carb natural sweetener option instead. You can read more about it in the Sugar Substitutes article .
• Natural sweeteners that use sugars as bulking agents – Examples of such bulking agents are dextrose and maltodextrin. These raise blood sugar and are often GMOs.
• Natural sugar sweeteners – Granulated natural sugar-based sweeteners (like coconut sugar) can be used 1:1 like sugar, so they require no conversion. Keep in mind they do still raise blood glucose levels. Most other natural sugar-based sweeteners are syrups (such as maple syrup, honey, agave, etc.), which are also excluded for the reasons below.
• Keto liquid sweeteners and syrups – These are excluded because they do not easily convert from granulated table sugar. The liquid aspect would require other modifications to be made to a recipe using table sugar. This can sometimes be true for converting among various granulated sweeteners as well, but not as often as when converting between granulated and liquid.
• Confectioners and brown sugar replacements – These are obviously specialized for certain uses, so there isn’t a point to convert regular sugar to them. They are not included in the sweetener conversion chart.

You can still read about these sweeteners and their sweetness level compared to sugar in my Sugar Substitutes post .

Sweetener Conversion Calculator

I also created a calculator that does the work for you, so you don’t have to figure it out from the sweetener conversion chart!

Just bookmark this page to have the keto sweeteners calculator handy anytime you need it…

Keto Low Carb Sweetener Conversion Calculator

What sweetener do you want to convert from?

What sweetener do you want to convert to?

FREE PRINTABLE: SWEETENER CONVERSION CHART

Join 300,000+ others to get a FREE printable conversion chart for keto sweeteners!

Comparing The Most Common Sweeteners

You can learn about what the most common keto-friendly sweeteners are and how they work in baking in my Sugar Substitutes post , which is why I recommend reading that first. But below are specific comparisons people ask about the most. All of them are keto friendly, but there are differences in their sweetness and baking properties.

Erythritol vs. Stevia

Erythritol and stevia are totally different, but there are some commonalities because of how stevia is typically sold:

• Erythritol is a sugar alcohol derived from corn via fermentation, whereas stevia extract comes from stevia leaves and has a very concentrated sweetness from the stevia plant.
• Erythritol is 70% as sweet as sugar. Stevia is 100 to 300 times as sweet as sugar. This makes plain erythritol easier to use than plain stevia.
• Stevia can have a bitter aftertaste, especially in its pure form. Erythritol has very little to no aftertaste, but may show a mild cooling effect, similar to mint.
• Both erythritol and stevia have 0 glycemic index, 0 calories, and 0 grams net carbs.
• Many brands of stevia are actually blended with erythritol to make a 1:1 sugar substitute. These will have similar properties to plain erythritol, but sweeter. However, some brands of stevia are pure extract (very concentrated) and some 1:1 brands are blended with maltodextrin or dextrose instead (these are other names for sugar — not good).

Monk Fruit vs. Stevia

Monk fruit and stevia have more in common than erythritol and stevia do:

• Like stevia extract, monk fruit extract comes from a plant and is very concentrated — about 150 to 400 times sweeter than sugar. This means you need only a very small amount of them to make a recipe sweet, but they can be difficult to use for this reason.
• Also like stevia powder, monk fruit based products tend to be mixed with other sweeteners or bulking agents. This is in part because pure monk fruit extract is hard to come by and expensive, but also because blending makes monk fruit easier to use.
• Both monk fruit and stevia extracts come in powder or liquid form when you buy them concentrated. They can be part of granulated sweetener blends, though.
• Both monk fruit and stevia have 0 glycemic index, 0 calories, and 0 grams net carbs.
• In contrast to stevia, monk fruit extract has less bitter aftertaste. This makes it a good choice for people sensitive to the aftertaste of stevia.

Allulose vs. Monk Fruit vs. Erythritol

Allulose, erythritol, and monk fruit are all pretty different from one another, but monk fruit is often blended with erythritol or (less commonly but far superior) with allulose.

• Because monk fruit extract is hundreds of times sweeter than sugar and difficult to use on its own, most brands of monk fruit are blended with erythritol and will have erythritol-like properties. However, Besti Monk Fruit Allulose Blend is blended with allulose instead, so will have (much more desirable) allulose-like properties.
• Allulose and erythritol have the same sweetness (70% as sweet as sugar), and both have a pleasant taste, with no bitterness. They are equivalent on the sweetener conversion chart.
• Erythritol has a slight cooling sensation, whereas allulose does not.
• Even though allulose and erythritol have similar sweetness, they are structurally very different. Allulose is a rare sugar (in the same family as glucose, lactose, etc.) so it actually tastes and acts like sugar, but because we can’t metabolize it, it still has 0 grams net carbs. Erythritol is a polyol (sugar alcohol), so it behaves less like sugar.
• Erythritol, like other sugar alcohols, is more likely to cause stomach upset than allulose. Monk fruit on its own does not cause this either, but brands of monk fruit that contain erythritol (as most have) can.
• Allulose is excellent at locking in moisture, which means it creates moist, soft baked goods. Erythritol tends to be more drying. Pure monk fruit extract is neutral.
• Allulose browns, caramelizes, and dissolves like sugar. Erythritol does none of these things. Adding monk fruit to either of them does not change how they behave.
• Erythritol (and erythritol blends of monk fruit) can crystallize, leading to a gritty texture. Allulose and pure monk fruit extract do not.
• Monk fruit, erythritol, and monk fruit all have 0 calories, 0 grams net carbs, and 0 glycemic index.

Erythritol vs. Xylitol

Erythritol and xylitol are both sugar alcohols, so they are in the same structural family. They are similar but have some key differences:

• Erythritol is 70% as sweet as sugar, whereas xylitol measures 1:1 with sugar.
• Erythritol has 0 glycemic index, but xylitol has a slightly elevated glycemic index of 7. This is still very good compared to table sugar, which has a glycemic index of 65, but is less ideal for keto or diabetics.
• Xylitol does not have the cooling aftertaste that erythritol has, and in general tastes more similar to sugar than erythritol does.
• Erythritol is less likely to cause gastrointestinal distress than xylitol (or other sugar alcohols), because most of it gets absorbed in the small intestine (but is poorly metabolized [ * ]) and is later excreted unchanged into the urine. All other sugar alcohols, including xylitol, reach the large intestine instead, where they may lead to stomach pain, bloating, or diarrhea. But, erythritol can still cause stomach issues for some people.
• Xylitol is lethal to dogs [ * ], so people with dogs may prefer not to have it in the house.
• Erythritol has 0 grams net carbs. Because xylitol is partially absorbed, about 1/4 of the total carbs should be counted as net carbs (1 gram per teaspoon serving).

Natural vs. Artificial Sweeteners

Erythritol Substitute Options

If you want an erythritol substitute, consider the following options:

• Sweetener blends – These are usually designed to measure 1:1 with sugar, which is very convenient. Most brands of monk fruit and stevia are actually erythritol blends, so they will behave the same way, but they are sweeter. If you are replacing erythritol in a recipe with a 1:1 blend, use 3/4 cup of the blend for every 1 cup of erythritol. (Or use 1 1/3 cups erythritol to replace each cup of the blend if converting in the other direction.) The sweetener conversion chart and calculator above make this easy to do. Monk fruit allulose blend will have the same conversion, but will yield better, more allulose-like results (see the Allulose vs. Monk Fruit vs. Erythritol section above).
• Allulose – The best erythritol substitute in my opinion! In fact, most of the time the results are even better, since allulose dissolves and browns better.
• Xylitol – This won’t solve the issue if you can’t tolerate sugar alcohols, but works if you just ran out of erythritol.
• Pure Monk Fruit Or Stevia – These are very concentrated without being part of a blend, so only recommended for recipes where the bulk aspect of sweetener isn’t needed, such as drinks. Avoid substituting them for erythritol in keto baking .

Pinterest-Friendly Sweetener Conversion Chart

The above natural low carb sweeteners chart can be helpful, and I hope you’ll bookmark this page to refer back to it. Another convenient way to save the conversions is to use this Pinterest-friendly image:

Keto Sweetener Conversion Chart

FREE PRINTABLE: SWEETENER CONVERSION CHART

Join 300,000+ others to get a FREE printable conversion chart for keto sweeteners!