Swaps / sugar
The best keto substitutes for sugar
Sugar is the easiest carb to replace and the trickiest to replace well, because sugar also browns, caramelizes, holds moisture and feeds yeast. Each keto sweetener does some of those jobs.
Table sugar: 4 g netErythritol: 0 g net
5 swaps that work
01Erythritol0 g net · 1 tsp (4 g)
- Best for
- Baking, coffee, everyday use
- How
- About 70% as sweet as sugar: use roughly 1⅓ cups for each cup of sugar, or a 1:1 blend.
- Watch for
- Can taste cool on the tongue and recrystallize in sauces and chilled desserts.
02Allulose0 g net · 1 tsp (4 g)
- Best for
- Caramel, sauces, ice cream, soft cookies
- How
- About 70% as sweet as sugar: use roughly 1⅓ cups per cup. It browns and caramelizes like sugar.
- Watch for
- It browns faster; lower the oven by about 25°F. Large amounts can upset some stomachs.
03Monk fruit blends0 g net · 1 tsp (4 g)
- Best for
- 1:1 replacement in most recipes
- How
- Most granulated blends (monk fruit with erythritol or allulose) are made to measure cup for cup. Check the package.
04Stevia0 g net · 1 packet (1 g)
- Best for
- Drinks, yogurt, dressings
- How
- Very concentrated. Pure extracts and drops vary by brand, so follow the package and start small.
- Watch for
- Too much tastes bitter.
05Xylitol1.6 g net · 1 tsp (4 g)
- Best for
- Baking and gum, measured 1:1
- How
- As sweet as sugar, so it measures cup for cup.
- Watch for
- Xylitol is highly toxic to dogs, even in small amounts. It also counts partly toward carbs.
Tips from the kitchen
- Blends of two sweeteners usually taste more like sugar than either alone.
- Sugar substitutes do not feed yeast; bread recipes need a small amount of real sugar or inulin for the yeast, most of which it consumes.
Net carbs per serving
From our food database. Serving sizes differ, so they are listed.
How much do I use?
Type the sugar amount from any recipe and see the equivalent for each keto sweetener.
Open the sweetener converterRecipes that use these swaps
Quick answers
What is the best keto substitute for sugar?
It depends on the dish. Erythritol is best for baking, coffee, everyday use; Allulose is best for caramel, sauces, ice cream, soft cookies; Monk fruit blends is best for 1:1 replacement in most recipes.
How many carbs does the swap save?
A serving of table sugar (1 tsp (4 g)) has about 4 g of net carbs. Erythritol (1 tsp (4 g)) has about 0 g.
Is table sugar keto?
In moderation. Pure sucrose. Each teaspoon is 4 grams of carbs.
Every swap, already made
The 28-Day Plan builds these swaps into four weeks of meals, with every macro counted and one grocery list a week.
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