Keto sweeteners: what to use instead of sugar
This guide pulls together the main sweeteners people use on keto: which ones work best, which ones need caution, and which ones are usually better left out.
Best
- • Erythritol
- • Stevia
- • Monk fruit
- • Allulose
Use with care
- • Xylitol
- • Sucralose
- • Aspartame
Avoid
- • Maltitol
- • Honey
- • Maple syrup
Popular sweeteners
Erythritol
Keto-friendlyA go-to choice for keto baking and sweet drinks.
Stevia
Keto-friendlyHighly concentrated and especially useful in drinks and small recipes.
Maltitol
Better avoidA common reason a sugar-free product still works poorly for keto.
Xylitol
Use with careGreat for texture and sweetness, but better as an occasional pick.
Monk fruit
Keto-friendlyA potent sweetener commonly found in keto blends.
Sugar replacement converter
If you want to convert sugar into another sweetener, open the full sugar replacement converter.
All sweeteners
10 sweeteners
Erythritol
Keto-friendlyA go-to choice for keto baking and sweet drinks.
Stevia
Keto-friendlyHighly concentrated and especially useful in drinks and small recipes.
Monk fruit
Keto-friendlyA potent sweetener commonly found in keto blends.
Xylitol
Use with careGreat for texture and sweetness, but better as an occasional pick.
Maltitol
Better avoidA common reason a sugar-free product still works poorly for keto.
Sucralose
Use with careCan work on keto if it is not paired with sugar or fillers.
Aspartame
Use with careCan fit on paper, but it is rarely the cleanest home option.
Allulose
Keto-friendlyOne of the best choices for keto baking, syrups, and glazes.
Honey
Better avoidNatural, but still too carb-heavy for keto.
Maple syrup
Better avoidTasty, but far too sugary for keto.
Quick keto sweetener table
All options in one place: carbs, glycemic index, and keto status.
| Sweetener | Carbs | Glycemic index | Keto |
|---|---|---|---|
Erythritol Carbs: 0 g Glycemic index: 0 Keto-friendly | 0 g | 0 | Keto-friendly |
Stevia Carbs: 0 g Glycemic index: 0 Keto-friendly | 0 g | 0 | Keto-friendly |
Monk fruit Carbs: 0 g Glycemic index: 0 Keto-friendly | 0 g | 0 | Keto-friendly |
Xylitol Carbs: some Glycemic index: low Use with care | some | low | Use with care |
Maltitol Carbs: yes Glycemic index: high Better avoid | yes | high | Better avoid |
Sucralose Carbs: 0 g Glycemic index: 0 Use with care | 0 g | 0 | Use with care |
Aspartame Carbs: 0 g Glycemic index: 0 Use with care | 0 g | 0 | Use with care |
Allulose Carbs: 0 g Glycemic index: 0 Keto-friendly | 0 g | 0 | Keto-friendly |
Honey Carbs: high Glycemic index: high Better avoid | high | high | Better avoid |
Maple syrup Carbs: high Glycemic index: high Better avoid | high | high | Better avoid |
What to use instead of sugar on keto
For most keto recipes, erythritol, allulose, stevia, and monk fruit are the most practical options.
Best keto sweetener
Erythritol and allulose are usually the most versatile, while stevia and monk fruit work well when you want concentrated sweetness.
Common mistakes
The usual mistakes are trusting a sugar-free label without checking for maltitol and ignoring fillers in blends.