Don't miss a deal!

Subscribe to our newsletter.

Low-Carb & Keto Sweetener Conversion Chart for Recipes | Free Printable

Hip2Keto may earn a small commission via affiliate links in this post. Read our full disclosure policy here.

More Cooking & Kitchen Tips
3 Comments
HOT! Getting Toasty! Lukewarm Starting To Melt Ice Ice Baby
0.0 / 0 ratings

hand pouring in swerve sweetener to cookie mix

Calling all keto bakers!

Alternative sweeteners are a crucial part of the ketogenic diet for those who love to indulge in sweets. The only problem? It’s tricky switching from sugar to sugar-free sweeteners in recipes – especially when some sweeteners are so potent.

Instead of memorizing each sweetener conversation rate or breaking out your calculator every time you bake, download and print this handy sweetener conversion chart! This guide shows popular non-sugar sweeteners and how much you should add for each 1 teaspoon, 1 tablespoon, 1/4 cup, 1/3 cup, 1/2 cup, or 1 cup of sugar.


low-carb and keto sweetener conversion chart | Hip2Keto



Why alternative sweeteners?

As you likely already know, sugar (along with honey, agave, syrup, and other sweet additives) contains carbs which throw the body right out of ketosis. Many keto eaters turn to non-sugar sources like stevia, xylitol, erythritol, and monk fruit to subdue their sweet cravings.

It’s worth mentioning that not all alternative sweeteners are created equal. Many sugar-free products you’ll find in the store are sweetened with maltitol or sorbitol, which can cause blood sugar spikes. Fortunately, there are some amazing low glycemic sweeteners available.

assortment of non-sugar sweetener products

Hip Tips for using sweeteners:

  • If you find the taste of Stevia off-putting, try a hybrid sweetener that combines stevia with another sweetener, such as erythritol.
  • Have pets in your household? Xylitol is toxic to dogs, cats, and other pets. It can even cause stomach discomfort in humans.
  • Brands like Swerve have a 1:1 ratio to replace sugar in recipes, and it comes in both confectioners or granular form!
  • Since erythritol doesn’t break down as well as other sweeteners, add the amount you need to a food processor and pulse into a powder.
  • Chicory root may help prevent constipation (yay) but it’s sometimes mixed with other sweeteners (boo), so check the package label for unwanted additives.
  • Unlike other sweeteners, Allulose is less sweet than sugar, requiring more in recipes. Be careful to not overdo it to avoid stomach discomfort.
  • Sucralose, on the other hand, is super concentrated and can be 600 times sweeter than sugar! Use it in recipes where sugar bulk isn’t important.

For more, read our keto diet sweetener & recipe conversion post.


What’s your favorite sweetener sub?

Let us know in the comments!


Get your recipe inspo on with these yummy keto desserts! 😋

Join The Discussion

Comments 3

  1. Jennifer Schmidt

    Love this website. I don’t normally post comments but wanted to let you know I appreciate and use all the information. I am insulin resistant and carry my weight in my stomach and this kept lifestyle has changed the game for me. Thank you for all you do!

    • Collin (Mrs. Hip)

      Yay! You are SO very welcome, Jennifer! Thanks for taking a moment to leave such sweet feedback! We are super glad you have found the information helpful and that it has made such a difference for you! 🥰🙌

  2. Jennifer Schmidt

    Keto lol

Leave a Reply

Your email address will not be published. Required fields are marked *

collin holding up balloon and pointing
collin holding up balloon and pointing

OOPS! Be sure to login or register to access this feature. It's FREE!

Forgot Password?

Don't have an account? Register

collin holding up balloon and pointing

Forgot Password

Don't have an account? Register

collin holding up balloon and pointing

Become a Hip Insider

Don't Miss Out! Join our large community of Insiders - it's totally free! Once you join, you'll be able to save your favorite recipes in your Cookbook and rate posts! What are ya waiting for?!

Already have an account? Login

collin holding up balloon and pointing

Become a Hip Insider

Don't Miss Out! Join our large community of Insiders - it's totally free! Once you join, you'll be able to save your favorite recipes in your Cookbook and rate posts! What are ya waiting for?!



Already have an account? Login

collin holding up balloon and pointing

Thank you for rating!

Would you also like to leave us a comment?