Sweetener Converter
Convert sugar to erythritol, allulose, stevia, monk fruit, xylitol, sucralose, aspartame, maltitol, honey, or maple syrup. See substitutions in grams, teaspoons, tablespoons, and cups.
When to use
Quick guide on when this calculator is most useful and when to recalculate your values.
- •If you want to replace sugar in baking or drinks.
- •If you compare the sweetness of keto-friendly sweeteners.
- •If a recipe uses cups or spoons instead of grams.
- •If you need a quick sweetness-equivalent swap between two products.
Enter your conversion
Quick fill
Result
100.0 g sugar ≈ 142.9 g erythritol
Also:
In this calculator, 1 cup = about 240 ml by volume. 1 cup of sugar ≈ 200 g.
1 cup of erythritol ≈ 192 g.
What to know
- •Erythritol is about 30% less sweet than sugar.
- •Allulose browns better in baking than erythritol.
- •Xylitol has a sweetness close to sugar.
- •Stevia, monk fruit, and sucralose are highly concentrated.
- •Aspartame is more common in packaged drinks than in home cooking.
- •Maltitol can look sugar-free on the label and still be a poor fit for keto.
- •Honey and maple syrup are still concentrated sugar sources.
How the calculator works
4A quick overview of how the result is formed and how to apply it in practice.
Common sugar swaps
| Amount | Erythritol | Xylitol | Allulose | Stevia | Monk fruit | Sucralose | Aspartame | Maltitol | Honey | Maple syrup |
|---|---|---|---|---|---|---|---|---|---|---|
| 100.0 g | 142.9 g | 100.0 g | 142.9 g | 0.5 g | 0.6 g | 0.2 g | 0.6 g | 111.1 g | 76.9 g | 133.3 g |
| 1.0 tsp | 1.5 tsp | 1.1 tsp | 1.5 tsp | 0.0 tsp | 0.0 tsp | 0.0 tsp | 0.0 tsp | 1.2 tsp | 0.5 tsp | 0.8 tsp |
| 1.0 tbsp | 1.5 tbsp | 1.0 tbsp | 1.5 tbsp | 0.0 tbsp | 0.0 tbsp | 0.0 tbsp | 0.0 tbsp | 1.2 tbsp | 0.5 tbsp | 0.8 tbsp |
| 1.00 cup | 1.49 cup | 1.05 cup | 1.49 cup | 0.02 cup | 0.02 cup | 0.01 cup | 0.02 cup | 1.16 cup | 0.46 cup | 0.85 cup |
Sweetener comparison
Sugar
Baseline reference for sweetness and kitchen measure conversions.
Sweetness vs sugar
1.0x
Approx. grams per tsp
4.2 g/tsp
Standard granulated sugar.
Erythritol
About 30% less sweet than sugar.
Sweetness vs sugar
0.7x
Approx. grams per tsp
4.0 g/tsp
Common in keto baking and sweetener blends.
Xylitol
Very close to sugar in sweetness.
Sweetness vs sugar
1.0x
Approx. grams per tsp
4.0 g/tsp
Useful for 1:1 sweetness swaps.
Allulose
Browns better in baking than erythritol.
Sweetness vs sugar
0.7x
Approx. grams per tsp
4.0 g/tsp
Often behaves closer to sugar in syrups and baking.
Stevia
Highly concentrated sweetener.
Sweetness vs sugar
200x
Approx. grams per tsp
1.0 g/tsp
Exact concentration depends on brand and fillers.
Monk fruit
Concentrated sweetener with brand-dependent sweetness.
Sweetness vs sugar
175x
Approx. grams per tsp
1.0 g/tsp
Usually much sweeter than sugar, but brands vary a lot.
Sucralose
An intensely sweet option where the full blend still matters.
Sweetness vs sugar
600x
Approx. grams per tsp
1.0 g/tsp
Common in drinks, syrups, and packaged products.
Aspartame
More common in packaged drinks and processed low-sugar products.
Sweetness vs sugar
180x
Approx. grams per tsp
1.0 g/tsp
More relevant for packaged products than home keto cooking.
Maltitol
Common in sugar-free products, but usually a poor fit for keto.
Sweetness vs sugar
0.9x
Approx. grams per tsp
4.0 g/tsp
Can feel sugar-like, but keto recipes usually do better with other options.
Honey
Natural in origin, but still a concentrated sugar source.
Sweetness vs sugar
1.3x
Approx. grams per tsp
7.0 g/tsp
On keto it is usually better replaced with allulose, erythritol, or monk fruit.
Maple syrup
Adds syrup flavor, but usually comes with too many carbs for keto.
Sweetness vs sugar
0.8x
Approx. grams per tsp
6.7 g/tsp
For keto recipes, a sweetener plus maple flavor is usually the more practical route.
Sweetness chart
Sugar = 1x sweetness. Concentrated blends are shown on the same scale.
Tips
5Small practical steps to help you apply the result day to day.
FAQ
4Short answers to common questions about calculations and interpretation.
Why is erythritol amount higher than sugar?
Erythritol is less sweet than sugar, so you usually need more of it to match the same sweetness.
Why are stevia and monk fruit marked with a warning?
Their actual sweetness can vary a lot between brands and blends, so package instructions should override a generic estimate.
Can I substitute sweeteners 1:1 by volume?
Not always. Sweetness and density differ, so a volume-based swap can produce a noticeably different result.
Does this guarantee the same baking result?
No. The calculator matches sweetness, but browning, cooling effect, bulk, and moisture can still change the final texture.
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