The Best Keto Diet Sweeteners (AND Sugar Recipe Conversion Guide)

When you’re a keto dieter, you already know life’s pretty sweet.

Still, you might get an occasional itch for something of the dessert variety, whether it’s a little sweet in your coffee, your keto cookies, or your decadent fat bombs. No worries. We’ll hook you up with some of our favorites and show you how they measure up in recipes as sugar substitutes.


Stevia

The best diet sweeteners and how to convert them for recipes – organic stevia

Stevia’s been emerging as a keto favorite for years now. Related to the daisy and ragweed family, the species Stevia rebaudiana is found in South America, where, for centuries, people have used leaves from the stevia bush to sweeten their foods. Fact: I once even grew my own Stevia plant and used the fresh leaves to sweeten my iced tea!

Stevia is 150 times sweeter than sugar, so a little goes a long way. Sure, to supertasters the flavor can be off-putting, but the hybrid sweeteners (stevia + another sweetener, like erythritol) are GREAT for baking, hot drinks, and more.

Here’s how to convert sugar to Stevia in your recipes:


NuNaturals NuStevia Stevia Extract 

1 tsp sugar = N/A
1 Tbsp sugar = N/A
1/4 cup sugar = 3/16 tsp
1/3 cup sugar = 1/4 tsp
1/2 cup sugar = 3/8 tsp
1 cup sugar = 3/4 tsp


NuNaturals NuStevia Liquid Stevia

1 tsp sugar = 1/8 tsp
1 Tbsp sugar = 3/8 tsp
1/4 cup sugar = 1 1/2 tsp
1/3 cup sugar = 2 tsp
1/2 cup sugar = 3 tsp
1 cup sugar = 2 Tbsp


Sweet Leaf Liquid Stevia Drops

1 tsp sugar: N/A
1 Tbsp sugar: 1/8 tsp
1/4 cup sugar: 1/2 tsp
1/3 cup sugar: 2/3 tsp
1/2 cup sugar: 1 tsp
1 cup sugar: 2 tsp


Natural Mate All-Purpose Blend
Erythritol + Stevia

1 tsp sugar = 3/8 tsp
1 Tbsp sugar = 1 1/8 tsp
1/4 cup sugar = 1 Tbsp + 1 1/2 tsp
1/3 cup sugar = 2 Tbsp
1/2 cup sugar = 3 Tbsp
1 cup sugar = 6 Tbsp


Pyure All-Purpose Blend
Erythritol + Stevia

1 tsp sugar = 1/2 tsp
1 Tbsp sugar = 1 1/2 tsp
1/4 cup sugar = 2 Tbsp
1/3 cup sugar = 2 Tbsp + 2 tsp
1/2 cup sugar = 1/4 cup
1 cup sugar = 1/2 cup


Sukrin: 1
Erythritol + Stevia

1 tsp sugar = 1 tsp
1 Tbsp sugar = 1 Tbsp
1/4 cup sugar = 1/4 cup
1/3 cup sugar = 1/3 cup
1/2 cup sugar = 1/2 cup
1 cup sugar = 1 cup


Truvia Spoonable
Erythritol + Stevia

1 tsp sugar: 1/2 tsp
1 Tbsp sugar: 1 1/2 tsp
1/4 cup sugar: 1 Tbsp + 2 tsp
1/3 cup sugar: 2 Tbsp + 1 tsp
1/2 cup sugar: 3 1/2 Tbsp
1 cup sugar: 1/3 cup + 1 1/2 Tbsp


Truvia Packets
Erythritol + Stevia

1 tsp sugar: 1/2 packet
1 Tbsp sugar: 1 1/2 packets
1/4 cup sugar: 6 packets
1/3 cup sugar: 8 packets
1/2 cup sugar: 12 packets
1 cup sugar: 24 packets


 

Xylitol

The best diet sweeteners and how to convert them for recipes – xylitol

This is one of our very favorite sweeteners. Traditionally sourced from birch bark, xylitol is pretty much on par with sugar in terms of sweetness. We’re also huge fans of how the mouthfeel of xylitol is crystalline just like sugar, and without the aftertaste of other sweeteners. If you’ve never had xylitol before, chewing gums like Pur are a favorite medium for the sugar alcohol thanks in part to its antibacterial nature.

Caution: Xylitol is toxic to dogs, cats, and other pets. In humans, consuming too much can also cause stomach upset and bloating, so use caution until you know how your body responds.

Here’s how you convert sugar to xylitol in your recipes:


Now Xylitol 

1 tsp sugar = 1 tsp
1 Tbsp sugar = 1 Tbsp
1/4 cup sugar = 1/4 cup
1/3 cup sugar = 1/3 cup
1/2 cup sugar = 1/2 cup
1 cup sugar = 1 cup


Erythritol

The best diet sweeteners and how to convert them for recipes – erythritol

Thankfully, this sweetener is gaining in popularity, especially since it doesn’t pose the danger to pets as xylitol does. Chocolate bars like Lily’s and ChocoPerfection both use this sweetener, and they taste pretty close to the real thing! If you plan to bake your own keto baked goods, brands like Swerve come in confectioner’s or granular form, so you can use them for everything from the cake to the frosting!

Erythritol is known for its cooling effect, so it’s perfect when paired with chicory root. Also, since erythritol doesn’t break down in recipes as well as other sweeteners (it tends to keep its crystalline, crunchy structure), I typically measure out the amount I need and then powder it in my Ninja (or another food processor) before adding to recipes.

Here’s how you convert sugar to erythritol in your recipes:


Now Erythritol 

1 tsp sugar = 1 tsp
1 Tbsp sugar = 1 Tbsp + 1 tsp
1/4 cup sugar = 1/3 cup
1/3 cup sugar = 1/3 cup + 2 Tbsp
1/2 cup sugar = 2/3 cup
1 cup sugar = 1 1/3 cup


Swerve Granular

1 tsp sugar = 1 tsp
1 Tbsp sugar = 1 Tbsp
1/4 cup sugar = 1/4 cup
1/3 cup sugar = 1/3 cup
1/2 cup sugar = 1/2 cup
1 cup sugar = 1 cup


Swerve Powdered Sugar

1 tsp powdered sugar = 1 tsp
1 Tbsp powdered sugar = 1 Tbsp
1/4 cup powdered sugar = 1/4 cup
1/3 cup powdered sugar = 1/3 cup
1/2 cup powdered sugar = 1/2 cup
1 cup powdered sugar = 1 cup


Natural Mate All-Purpose Blend
Erythritol + Stevia

1 tsp sugar = 3/8 tsp
1 Tbsp sugar = 1 1/8 tsp
1/4 cup sugar = 1 Tbsp + 1 1/2 tsp
1/3 cup sugar = 2 Tbsp
1/2 cup sugar = 3 Tbsp
1 cup sugar = 6 Tbsp


Pyure All-Purpose Blend
Erythritol + Stevia

1 tsp sugar = 1/2 tsp
1 Tbsp sugar = 1 1/2 tsp
1/4 cup sugar = 2 Tbsp
1/3 cup sugar = 2 Tbsp + 2 tsp
1/2 cup sugar = 1/4 cup
1 cup sugar = 1/2 cup


Sukrin: 1
Erythritol + Stevia

1 tsp sugar = 1 tsp
1 Tbsp sugar = 1 Tbsp
1/4 cup sugar = 1/4 cup
1/3 cup sugar = 1/3 cup
1/2 cup sugar = 1/2 cup
1 cup sugar = 1 cup


Truvia Spoonable
Erythritol + Stevia

1 tsp sugar: 1/2 tsp
1 Tbsp sugar: 1 1/2 tsp
1/4 cup sugar: 1 Tbsp + 2 tsp
1/3 cup sugar: 2 Tbsp + 1 tsp
1/2 cup sugar: 3 1/2 Tbsp
1 cup sugar: 1/3 cup + 1 1/2 Tbsp


Truvia Packets
Erythritol + Stevia

1 tsp sugar: 1/2 packet
1 Tbsp sugar: 1 1/2 packets
1/4 cup sugar: 6 packets
1/3 cup sugar: 8 packets
1/2 cup sugar: 12 packets
1 cup sugar: 24 packets


Monk Fruit (Lo Han)

The best diet sweeteners and how to convert them for recipes – monk fruit

Monk fruit is a type of small melon found in South East Asia. Antioxidants called mogrosides (found only in monk fruit), create its sweet taste. Monk fruit is 150-200 times sweeter than sugar, which means a little goes a long way. And while monk fruit sweetener is still slightly hard to find, you’ll see it increasingly used in products like ChocZero. It’s very good.

Here’s how you convert sugar to monk fruit in your recipes:


Pure Monk 

1 tsp sugar = N/A
1 Tbsp sugar = N/A
1/4 cup sugar = 1/6 tsp
1/3 cup sugar = 1/4 tsp
1/2 cup sugar = 1/3 tsp
1 cup sugar = 2/3 tsp


Swanson Purelo Lo Han Sweetener

1 tsp sugar = N/A
1 Tbsp sugar = 1/4 tsp
1/4 cup sugar = 3/4 tsp
1/3 cup sugar = 1 tsp
1/2 cup sugar = 1 1/2 tsp
1 cup sugar = 3 tsp


Lakanto Monkfruit Sweetener
(erythritol + Monkfruit)

1 tsp sugar = 1 tsp
1 Tbsp sugar = 1 Tbsp
1/4 cup sugar = 1/4 cup
1/3 cup sugar = 1/3 cup
1/2 cup sugar = 1/2 cup
1 cup sugar = 1 cup


Chicory Root

The best diet sweeteners and how to convert them for recipes – chicory root

Chicory root is a fiber of a perennial plant that’s fairly high in soluble fiber. Studies suggest chicory may prevent constipation since it stabilizes gut health. Before using, be sure to check the label to make sure the sweetener contains just chicory, or if there are other added sugars or alcohols as well. You can either buy it in its natural form (above) and process it, or purchase an easy-to-use granulated version below.

In baking, chicory has a wonderfully warming effect, which offsets the cooling effect of erythritol.

Here’s how you convert sugar to chicory root in your recipes:


Just Like Sugar Table Top

1 tsp sugar = 1 tsp
1 Tbsp sugar = 1 Tbsp
1/4 cup sugar = 1/4 cup
1/3 cup sugar = 1/3 cup
1/2 cup sugar = 1/2 cup
1 cup sugar = 1 cup


Allulose

The best diet sweeteners and how to convert them for recipes – allulose

Also known as D-psicose, Allulose is pretty rare since it’s only found naturally in wheat, raisins, and, figs. Notably, more keto products than ever are using this sweetener, and it’s very good. Since Allulose is roughly only 60-70% as sweet as sugar, in recipes, you’ll want to either combine allulose with a more concentrated sweetener (like Stevia) or add 40% more allulose in your recipes (I’ve converted to account for the 40% more below). Either way, taste test and be careful to not overdo it… this sugar alcohol can cause stomach discomfort.

Here’s how you convert sugar to allulose in your recipes :


Sensato Allulose

1 tsp sugar = 1 1/3 tsp
1 Tbsp sugar = 1 Tbsp + 1 tsp
1/4 cup sugar =  5 Tbsp + 1 tsp
1/3 cup sugar = 7 Tbsp
1/2 cup sugar = 1/2 cup + 3 Tbsp
1 cup sugar = 1 1/3 cups


EZSweetz/Liquid Splenda/Sucralose

The best diet sweeteners and how to convert them for recipes – ezsweetz

Used in sugar-free Davinci and Torani syrups, liquid Splenda (or generic sucralose) is fantastic compared to powdered products (which contain carby fillers for bulking). This isn’t the best sweetener ever for folks who prefer natural-only sweeteners, but it’s legit added to coffee and in small applications where a potent, single drop often satisfies what a few tablespoons of sugar (or sugar substitute) used to.

And since concentrated sucralose is easily 600 times sweeter than sugar, you need only the smallest amount to make a sweet impact.

Here’s how you convert sugar to concentrated liquid sucralose in your recipes:


EZSweetz

1 tsp sugar = N/A
1 Tbsp sugar = 1 drop
1/4 cup sugar = 6 drops
1/3 cup sugar = 9 drops
1/2 cup sugar = 12 drops
1 cup sugar = 1/4 tsp


Regardless the sweetener you use, make sure you test it in your recipes, adjust to taste, and don’t be afraid to mix and match sweeteners based on preference.


What’s your favorite sweetener?


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