Keto sugar substitutes

Net carbs compared

Sugar (1 tbsp) 13 g

Erythritol (1 tbsp) 0 g

Allulose (1 tbsp) 0 g

Monk fruit blend (1 tbsp) 0 g

Stevia drops (5 drops) 0 g

Liquid sucralose (¼ tsp) 0 g

The best swaps

1. 1

   Erythritol

   Measures close to sugar (about 70% as sweet) and is widely available. Can taste cooling and recrystallize.

   Best for: Cookies, cakes, crisp textures

   0 g net / 1 tbsp · 100% fewer Nutrition
2. 2

   Allulose

   Behaves most like real sugar: browns, caramelizes and keeps ice cream soft.

   Best for: Ice cream, caramel, soft cookies, sauces

   0 g net / 1 tbsp · 100% fewer Nutrition
3. 3

   Monk fruit blend

   Usually erythritol plus monk fruit — sweeter and less cooling than erythritol alone.

   Best for: All-purpose baking, coffee

   0 g net / 1 tbsp · 100% fewer Nutrition
4. 4

   Stevia drops

   Very concentrated and zero-calorie; best for drinks rather than baking bulk.

   Best for: Coffee, tea, smoothies

   0 g net / 5 drops · 100% fewer Nutrition
5. 5

   Liquid sucralose

   Filler-free and inexpensive. A few drops sweeten a whole drink.

   Best for: Drinks, syrups

   0 g net / ¼ tsp · 100% fewer Nutrition

Tips for better sugar swaps

• Blends of two sweeteners (e.g. allulose + monk fruit) often taste the most like sugar.
• Powdered erythritol dissolves better in frostings and no-bake desserts.
• Skip maltitol: it raises blood sugar far more than other sugar alcohols.
• If you have concerns about erythritol research, rotate in allulose, stevia or monk fruit extract.

More recipes that replace sugar

Dinners & mains

Jamaican Jerk Chicken

4.6 g net carbs 1 hr 5 min · 2 variations

Dinners & mains

Keto Orange Chicken

4.1 g net carbs 40 min · 3 variations

Dinners & mains

Keto General Tso's Chicken

6.5 g net carbs 40 min · 3 variations

Dinners & mains

Slow Cooker Pulled Pork

4.6 g net carbs 9 hr 15 min · 2 variations

Dinners & mains

Korean Ground Beef Bowl

5.7 g net carbs 25 min · 3 variations

Dinners & mains

Mongolian Beef

3.7 g net carbs 30 min · 2 variations

Dinners & mains

Keto Sloppy Joes

5.3 g net carbs 35 min · 2 variations

Dinners & mains

Texas-Style Oven Brisket

2.5 g net carbs 5 hr 45 min · 2 variations

Foods this guide replaces

Sugar 13 g net carbs · 1 tbsp Not keto Brown sugar 14 g net carbs · 1 tbsp packed Not keto Powdered sugar 8 g net carbs · 1 tbsp Not keto Coconut sugar 12 g net carbs · 1 tbsp Not keto