Sweetener converter
Type the sugar from any recipe. See how much of each keto sweetener to use, in real kitchen measures.
Fractions work too: ¾, 1/2 or 1 1/2.
Sweetness is personal and brands differ, so taste and adjust. Pure stevia and monk fruit extracts are too concentrated to convert by volume; follow the package. Never use xylitol in anything a dog could reach.
Baking with keto sweeteners
- Blends of two sweeteners usually taste closest to sugar.
- Allulose browns fast: lower the oven by about 25°F.
- Erythritol sets hard when cold; allulose stays soft.
- Powder granulated sweeteners in a blender for frosting and whipped cream.
- Keto sweeteners do not feed yeast.
More swaps
Brown sugar, powdered sugar, honey and maple syrup, plus flour and more.
Sugar swaps All swapsQuestions
How much erythritol replaces 1 cup of sugar?
About 1⅓ cups, because erythritol is roughly 70% as sweet as sugar. Many people find 1 cup plenty, so taste as you go.
How much allulose replaces 1 cup of sugar?
About 1⅓ cups. Allulose is also roughly 70% as sweet, and it browns faster, so lower the oven temperature by about 25°F and check early.
Can I use liquid stevia or pure monk fruit extract?
Yes, but they are so concentrated that the amount depends entirely on the brand. Follow the package, and remember they add sweetness without bulk, so cakes and cookies may need extra almond flour or another bulking sweetener.
Do keto sweeteners work with yeast?
No. Yeast cannot feed on erythritol, allulose, stevia or monk fruit. Yeasted keto breads usually include a small amount of sugar or inulin for the yeast, which consumes most of it.
Desserts worth the occasion
One great recipe a week, with the net carbs counted. Plus the free Keto Dress Code.