🍬 Sugar Substitute Converter
Find the perfect sugar replacement with exact ratios
White Sugar Reference
200g = 800 calories
White Sugar
sugar🌿
1.00 cup
200.0g • 800 cal
Sweetness: 1x
GI: 65
Standard reference (sucrose)
Stevia Extract
natural🩺🌿0️⃣
0.2 tsp (1.0g)
1.0g • 0 cal(-800 cal saved)
Sweetness: 200x
GI: 0
200-300x sweeter. Use 1 tsp = 1 cup sugar
Monk Fruit (Pure)
natural🩺🌿0️⃣
0.2 tsp (1.0g)
1.0g • 0 cal(-800 cal saved)
Sweetness: 200x
GI: 0
150-200x sweeter. Zero glycemic impact
Erythritol
sugar-alcohol🩺🌿
1.30 cups
260.0g • 52 cal(-748 cal saved)
Sweetness: 0.7x
GI: 0
70% as sweet. Cooling effect, no aftertaste
Xylitol
sugar-alcohol🩺🌿
1.00 cup
200.0g • 480 cal(-320 cal saved)
Sweetness: 1x
GI: 7
1:1 ratio. Toxic to dogs!
Allulose
rare-sugar🩺🌿
1.30 cups
260.0g • 104 cal(-696 cal saved)
Sweetness: 0.7x
GI: 0
70% as sweet. Rare sugar, browns well
Honey
natural🌿
¾ cup
150.0g • 456 cal(-344 cal saved)
Sweetness: 1.25x
GI: 58
Reduce liquid by 1/4 cup per cup honey
Maple Syrup
natural🌿
¾ cup
150.0g • 390 cal(-410 cal saved)
Sweetness: 1.5x
GI: 54
Reduce liquid by 3 tbsp per cup
Coconut Sugar
natural🌿
1.00 cup
200.0g • 800 cal
Sweetness: 1x
GI: 35
1:1 ratio. Lower GI, similar calories
Agave Nectar
natural🌿
⅔ cup
134.0g • 415 cal(-385 cal saved)
Sweetness: 1.5x
GI: 15
Very sweet, reduce liquid by 1/4
Splenda (Sucralose)
artificial🩺0️⃣
½ cup
100.0g • 0 cal(-800 cal saved)
Sweetness: 600x
GI: 0
600x sweeter. Baking blend: 1/2 cup = 1 cup
Aspartame (Equal)
artificial🩺0️⃣
0.2 tsp (0.8g)
0.8g • 0 cal(-800 cal saved)
Sweetness: 200x
GI: 0
Loses sweetness when heated. Not for baking
Saccharin
artificial🩺0️⃣
0.1 tsp (0.6g)
0.6g • 0 cal(-800 cal saved)
Sweetness: 300x
GI: 0
300x sweeter. May have bitter aftertaste
Date Sugar
natural🌿
⅔ cup
134.0g • 402 cal(-398 cal saved)
Sweetness: 0.67x
GI: 42
Ground dates. Does not dissolve
📊 Quick Comparison
| Sweetener | Ratio | Cal/g | GI | Keto? |
|---|---|---|---|---|
| White Sugar | 1:1 | 4 | 65 | ❌ |
| Stevia Extract | 0.005:1 | 0 | 0 | ✅ |
| Monk Fruit (Pure) | 0.005:1 | 0 | 0 | ✅ |
| Erythritol | 1.3:1 | 0.2 | 0 | ✅ |
| Xylitol | 1:1 | 2.4 | 7 | ✅ |
| Allulose | 1.3:1 | 0.4 | 0 | ✅ |
| Honey | 0.75:1 | 3.04 | 58 | ❌ |
| Maple Syrup | 0.75:1 | 2.6 | 54 | ❌ |
💡 Baking Tips
For Best Results
- Stevia + Erythritol blend = best sugar replacement
- Reduce oven temp 25°F for allulose (browns faster)
- Add bulk with almond flour when using pure extracts
- Liquid sweeteners: reduce other liquids by 1/4
⚠️ Warnings
- Xylitol is TOXIC to dogs
- Sugar alcohols may cause digestive issues
- Aspartame breaks down when heated
- Start with less - you can always add more