Sweetener Converter

Convert sugar to erythritol, allulose, stevia, monk fruit, or xylitol. See substitutions in grams, teaspoons, tablespoons, and cups.

When to use

•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

SugarErythritolgrams

From sweetenerTo sweetenerAmountUnit

Quick fill

Result

142.9 g erythritol

Equivalent

100.0 g sugar

100.0 g sugar ≈ 142.9 g erythritol

Also:

11.9 tbsp

35.7 tsp

0.74 cup

Source in grams

100.0 g sugar

Equivalent

100.0 g sugar

Target in grams

142.9 g erythritol

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 and monk fruit are highly concentrated.

Common sugar swaps

Amount	Erythritol	Xylitol	Allulose	Stevia	Monk fruit
100.0 g	142.9 g	100.0 g	142.9 g	0.5 g	0.6 g
1.0 tsp	1.5 tsp	1.1 tsp	1.5 tsp	0.0 tsp	0.0 tsp
1.0 tbsp	1.5 tbsp	1.0 tbsp	1.5 tbsp	0.0 tbsp	0.0 tbsp
1.00 cup	1.49 cup	1.05 cup	1.49 cup	0.02 cup	0.02 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.

Sweetness chart

Sugar = 1x sweetness. Concentrated blends are shown on the same scale.

Sugar1.0x

Erythritol0.7x

Xylitol1.0x

Allulose0.7x

Stevia200x

Monk fruit175x

How the calculator works

The entered amount is first converted into grams using the selected sweetener and unit.

Sweetness is normalized against sugar with the formula: target grams = source grams × source sweetness / target sweetness.

Kitchen measures are estimated from approximate grams per teaspoon, tablespoon, and cup.

Concentrated sweeteners can vary by brand, so the result is a practical estimate rather than an exact baking guarantee.

Tips

For baking, also consider texture and browning, not only sweetness.

Use grams when possible for the most consistent result.

Start slightly lower with concentrated sweeteners, then taste and adjust.

Check whether a product is a pure extract or a bulk blend before substituting 1:1.

If a recipe contains xylitol, keep it away from dogs.

FAQ

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.

This tool is for educational and recipe-planning purposes only. If you have diabetes, digestive sensitivity, or another medical condition, check ingredient labels and get personal advice when needed.

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