Keto Sweetener Conversion Chart for Low-Carb Recipes |

Controlling your insulin levels is key to achieving a healthy weight and being able to stay in ketosis. Without it, your body does not think you eat enough and will release excess glucose and insulin. Mixing ketogenic and non-ketogenic sweeteners with regular sugar can be tricky, but the Carb Manager can help. The app converts keto-friendly sweeteners into sugar-free sweeteners for you so you can use the same amount of sweetener but have much lower levels of carbs.

If you are trying to count carbs for low-carb cooking, this keto sweetener conversion chart is for you. This keto sweetener conversion chart has all the amounts and names of low-calorie sweeteners for each one-gram serving and their corresponding carb content. You can also find the sweeteners on the manufacturers’ websites, or you can just look them up on Ketogains.

If you are on the ketogenic diet, you have probably noticed that you can’t have sweeteners.  That’s because they are all hundreds of calories per serving and count as carbs.  While I agree that sweeteners are not the best choice for a ketogenic diet, I’ve seen a lot of questions about different options and how to make your own keto sweeteners.  I’ve also seen people who have tried to make their own sweeteners but didn’t have enough success.  What I aim to provide here is a list of sweeteners that will work well for low carb recipes that don’t require sugar substitutes.  I will also provide a chart that shows how to make keto sweeteners using various

All keto bakers, unite!


For individuals who like sweets, alternative sweeteners are an essential component of the ketogenic diet. The only issue? It’s not simple to make the switch from sugar to sugar-free sweeteners in recipes, particularly when certain sweeteners are more powerful than others.

Download and print this handy sweetener conversion chart instead of remembering all the sweetener intake figures or reaching for a calculator every time you cook! The most frequently used sugar-free sweeteners are listed, along with the quantity to use for 1 teaspoon, 1 tablespoon, 1/4 cup, 1/3 cup, 1/2 cup, or 1 cup of sugar.


What are the advantages of using other sweeteners?

Sugar (along with honey, agave, syrup, and other sweet additions) provides carbs that cause the body to exit ketosis. Non-sugar sources including stevia, xylitol, erythritol, and monk fruit are used by many keto dieters to curb sweet cravings.

It’s important to remember that not all natural sweeteners are made equal. Many sugar-free meals are sweetened with maltitol or sorbitol, both of which may induce blood sugar increases. Fortunately, there are a variety of low-glycemic sweeteners on the market.

Here are a few of our favorite keto-friendly low-carb sweeteners:



One of our favorite sweeteners is xylitol. Xylitol is a sugar substitute that is typically produced from birch bark. We also like that xylitol has the same crystalline flavor as sugar and doesn’t have the aftertaste of other sweeteners.


If you’ve never tried xylitol before, here’s what you should do. Sugar alcohol chewing gums like Pur are extremely popular, and they also have antibacterial qualities.

Now Xylitol, Anthony’s Xylitol Sweetener, and XyloSweet are other xylitol brands to try.

Xylitol is harmful to dogs, cats, and other animals. Too much intake in humans may cause stomach problems and flatulence. So, until you know how your body responds to it, be cautious.



Fortunately, erythritol is gaining popularity, not least because it is less toxic to pets than xylitol. This sweetener is used in chocolate bars like Lily’s and ChocoPerfection, and it tastes remarkably close to genuine chocolate!

Swerve comes in paste, granules, and even brown for a deeper sweetness if you intend to create your own keto pastries. Swerve may be used for a variety of things, including cakes and frosting.


Try our wonderful buttercream frosting with Swerve, while we’re on the subject of icing!

Erythritol has a cooling impact, making it an excellent match for chicory root. Furthermore, erythritol maintains its crisp, crystalline structure in recipes since it is not broken down like other sweeteners. Before using it in recipes, I typically measure out the quantity I need and then crush it into powder in my Ninja (or other food processor). You may also omit this step if you use Swerve sugar.



A few years ago, stevia became a popular keto diet ingredient. Stevia rebaudiana, a daisy and ambrosia cousin, is native to South America, where the leaves of the stevia shrub have been used to sweeten meals for generations.

Because stevia is 150 times sweeter than sugar, a little amount will last a long time. Sure, supergourmets may object to the flavor, but hybrid sweeteners (stevia plus another sweetener such as erythritol) are ideal for baked products, hot beverages, and other applications.

Sweet Leaf Liquid Stevia Drops and NuNaturals NuStevia Liquid Stevia are two stevia products to test. We prefer the flexible Natural Mate mix, the versatile Pyure blend, Sukrin : 1, Truvia Spoonable, and Truvia Packs for hybrid sweeteners.

Fruit of the monks (Lo Han)


The monk fruit is a tiny melon that originated in Southeast Asia. Its sweet flavor comes from antioxidants called mogrosides, which are exclusively found in monk fruit. Monk fruit is 150 to 200 times sweeter than sugar, so just a little goes a long way. While monk fruit sweetener is still hard to get by, it’s becoming more common in products like ChocZero. This is fantastic.


Our homemade keto ketchup is sweetened with monk fruit!

We suggest Lakanto, Pure Monk, or Swanson Purelo Lo Han Sweetener if you want to try monk fruit.

Chicory is a kind of root vegetable.


Chicory root is a soluble fiber-rich perennial plant whose dietary fiber is chicory root. Chicory has been shown in studies to help reduce constipation by balancing intestinal health. Before using, always check the label to ensure that the sweetener solely includes chicory and that no other sugars or alcohols have been added. You may purchase it in its natural state and recycle it, or you can buy a granular version that is easier to utilize.

Chicory root has a surprise warming impact when baked, which counteracts the cooling effect of erythritol.



Allulose, also known as D-specose, is a rare sugar found exclusively in wheat, sultanas, and figs in nature. Surprisingly, this sweetener is used in more ketogenic meals than ever before, which is a positive thing.

Because allulose is 60-70 percent sweeter than sugar, you need either mix it with a more concentrated sweetener (like stevia) or increase the amount of allulose in recipes by 40%. (I did the calculation below to account for the extra 40 percent ).

In any case, don’t overdo it….. Too much of this sweetener may upset your stomach.


We used allulose in an oatmeal cookie recipe, and the cookies turned out soft and chewy with caramelized edges. Erythritol was also added, which gave the cookies a crispy texture.

Do you want to give Allulose a try? Whole Earth and Keystone Pantry are two great options.

Sucralose/EZSweetz/Liquid Splenda


The liquid Splenda (or generic sucralose) in Davinci’s and Torani’s sugar-free syrups is much superior than powdered Splenda (which contain carbohydrate fillers to swell).

Many people think of this sweetener as “dirty keto.”

It’s not the greatest sweetener for people who like natural sweeteners, but it may be used in coffee or in very tiny quantities, with a single drop of this potent chemical frequently sufficing for what a few teaspoons of sugar used to do (or sweetener).

Because concentrated sucralose is 600 times sweeter than sugar, a little quantity is required to provide a sweet impact. EZSweetz is available on Amazon.

Use these alternative sweeteners in the following ways:

  • If you don’t like the flavor of stevia, consider a hybrid sweetener like erythritol, which mixes stevia with another sweetener.
  • Do you have any pets in your house? Dogs, cats, and other pets are poisoned by xylitol. It may also induce stomach pains in some individuals.
  • Swerve, for example, is a sugar substitute that can be used in recipes in a 1:1 ratio and is available as candy sugar, brown sugar, or granules! The brown variety is our favorite; it’s delicious!
  • Because erythritol doesn’t dissolve as well as other sweeteners, you’ll need to crush it into a powder in a food processor.
  • Chicory root may help reduce constipation (yeah! ), but it can also be combined with other sweets (boo-hoo! ), so read the label carefully to avoid undesired additions.
  • Allulose, unlike other sweeteners, is less sweet than sugar, therefore you’ll need more in your recipes. To prevent stomach discomfort, don’t use it too much.
  • Sucralose, on the other hand, is highly concentrated and has the potential to be 600 times sweeter than sugar! Use it in recipes that don’t need a lot of sugar.

For the keto diet, print out our digital sweetener substitution chart.

Get some inspiration from these delectable keto treats!

I’ve never been much of a sweetener user, and after a round of medical tests (blood sugar, cholesterol, etc.), I discovered I was lactose intolerant. Gladly, I learned that there is a product that can help me gain back my sweet tooth, which is Keto Sweetener. This listing will help show you what’s on the market to help you convert recipes to use this product, if you’re interested in trying it out.. Read more about erythritol vs stevia keto and let us know what you think.

Frequently Asked Questions

What is the best low carb sugar substitute?

The best low carb sugar substitute is erythritol.

Is stevia equal to swerve?

No, stevia is not equal to swerve.

How much swerve do I substitute for sugar?

1/4 teaspoon of swerve for 1 tablespoon of sugar.

Una is a food website blogger motivated by her love of cooking and her passion for exploring the connection between food and culture. With an enthusiasm for creating recipes that are simple, seasonal, and international, she has been able to connect with people around the world through her website. Una's recipes are inspired by her travels across Mexico, Portugal, India, Thailand, Australia and China. In each of these countries she has experienced local dishes while learning about the culture as well as gaining insight into how food can be used as a bridge between different cultures. Her recipes are often creative combinations of traditional ingredients from various different cuisines blended together to create something new.