
Free Printable: Low Carb & Keto Food List
Get It NowThis post may contain affiliate links, which help keep this content free. (Full disclosure)
Before you start converting sweeteners, read my guide about sugar substitutes and keto sweeteners here — it’s crucial for understanding how they work and has a big section on baking. The most common question I get, though, is how to replace sweeteners in keto recipes. So, I created a sweetener conversion chart, as well as an easy calculator to do it for you. I’ll also talk about erythritol substitutes (the most common question), and the recipe differences when using erythritol vs stevia, monk fruit vs stevia, and allulose vs erythritol.
If you’re overwhelmed about which keto sweetener to try first, I highly recommend starting with Besti Monk Fruit Sweetener With Allulose! It tastes and bakes just like sugar, but unlike other brands of monk fruit, it also dissolves and browns like sugar as well. It’s great for a keto diet and you don’t have to sacrifice taste.

FREE PRINTABLE: SWEETENER CONVERSION CHART
Join 300,000+ others to get a FREE printable conversion chart for keto sweeteners!
GET IT NOWHow To Substitute Sweeteners In Recipes
If you need to replace a sugar-free sweetener, try to replace it with one that has a similar volume and sweetness level, and the same type (liquid, granulated, or powdered). This is the safest way to get a positive end result. Use the sweetener conversion chart or calculator below for the exact amount.
If you can’t, the way to do it will vary depending on the recipe. Here are some general tips:
- To replace a granulated sweetener with a concentrated one, replace that bulk with something else. If you are baking, this would be whatever flour the recipe uses. As long as that flour is not drying (like coconut flour), it should turn out okay. But, you will likely need a little more of the converted amount of concentrated sweetener, to account for the extra (not sweet) flour. If the flour is drying, like coconut flour, you’ll need more liquid as well to compensate.
- To replace a granulated sweetener with a liquid one, add more of the dry ingredients in the recipe to absorb the extra liquid.
- To replace a concentrated sweetener with a granulated one, add more of the wet ingredients in the recipe to balance out the extra bulk from the granulated sweetener.
- Check the section on baking with erythritol for more tips.
Are you seeing the pattern? There are no guarantees when replacing sweeteners of different types. These tips are a guideline, but not guaranteed to work. At least this should give you a general idea.
You want to try to maintain the same consistency of the batter or dough that you are working with, while keeping a similar level of sweetness. It’s not always easy!
Natural Keto Sweetener Conversion Chart
There are various sources out there for converting among sugar-free sweeteners. The problem is that I have yet to see a chart that lists many or most of them in one place, in a concise way. I put together a chart that you can use as your go-to place for sweetener conversion.
Want a printable version of the sugar-free sweetener conversion chart? Sign up below and I’ll send it to you!

FREE PRINTABLE: SWEETENER CONVERSION CHART
Join 300,000+ others to get a FREE printable conversion chart for keto sweeteners!
GET IT NOWSugar | 1 tsp | 1 Tbsp | 1/4 cup | 1/3 cup | 1/2 cup | 1 cup |
---|---|---|---|---|---|---|
Besti Monk Fruit Allulose Blend | 1 tsp | 1 Tbsp | 1/4 cup | 1/3 cup | 1/2 cup | 1 cup |
Besti Erythritol | 1 1/4 tsp | 1 Tbsp + 1 tsp | 1/3 cup | 1/3 cup + 2 Tbsp | 2/3 cup | 1 1/3 cup |
Besti Allulose | 1 1/4 tsp | 1 Tbsp + 1 tsp | 1/3 cup | 1/3 cup + 2 Tbsp | 2/3 cup | 1 1/3 cup |
Erythritol (any brand) | 1 1/4 tsp | 1 Tbsp + 1 tsp | 1/3 cup | 1/3 cup + 2 Tbsp | 2/3 cup | 1 1/3 cup |
Allulose (any brand) | 1 1/4 tsp | 1 Tbsp + 1 tsp | 1/3 cup | 1/3 cup + 2 Tbsp | 2/3 cup | 1 1/3 cup |
Xylitol (any brand) | 1 tsp | 1 Tbsp | 1/4 cup | 1/3 cup | 1/2 cup | 1 cup |
Just Like Sugar Table Top | 1 tsp | 1 Tbsp | 1/4 cup | 1/3 cup | 1/2 cup | 1 cup |
Lakanto Monkfruit Sweetener | 1 tsp | 1 Tbsp | 1/4 cup | 1/3 cup | 1/2 cup | 1 cup |
MonkSweet Plus | 1/2 tsp | 1 1/2 tsp | 2 Tbsp | 2 Tbsp + 2 tsp | 1/4 cup | 1/2 cup |
NuNaturals NuStevia Stevia Extract | – | – | 3/16 tsp | 1/4 tsp | 3/8 tsp | 3/4 tsp |
Natural Mate All-Purpose Blend | 3/8 tsp | 1 1/8 tsp | 1 Tbsp + 1 1/2 tsp | 2 Tbsp | 3 Tbsp | 6 Tbsp |
NuNaturals NuStevia Liquid Stevia | 3/8 tsp | 3/8 tsp | 1 1/2 tsp | 2 tsp | 3 tsp | 2 Tbsp |
Pure Monk | – | – | 1/6 tsp | 1/4 tsp | 1/3 tsp | 2/3 tsp |
Pyure All-Purpose Blend | 1/2 tsp | 1 1/2 tsp | 2 Tbsp | 2 Tbsp + 2 tsp | 1/4 cup | 1/2 cup |
Sukrin:1 | 1 tsp | 1 Tbsp | 1/4 cup | 1/3 cup | 1/2 cup | 1 cup |
Swanson Purelo Lo Han Sweetener | – | 1/4 tsp | 3/4 tsp | 1 tsp | 1/12 tsp | 3 tsp |
SweetLeaf Sweet Drops Liquid Stevia | – | 1/8 tsp | 1/2 tsp | 2/3 tsp | 1 tsp | 2 tsp |
Swerve | 1 tsp | 1 Tbsp | 1/4 cup | 1/3 cup | 1/2 cup | 1 cup |
THM Sweet Blend | – | 1/2 tsp | 2 tsp | 1 Tbsp | 1 Tbsp +2 tsp | 3 Tbsp |
THM Gentle Sweet | 1/3 tsp | 1 tsp | 1 Tbsp + 1 tsp | 2 Tbsp | 3 Tbsp + 1 tsp | 6 Tbsp |
Truvia Spoonable | 1/2 tsp | 1 1/4 tsp | 1 Tbsp + 2 tsp | 2 Tbsp + 1 tsp | 3 1/2 Tbsp | 1/3 + 1 1/2 Tbsp |
Keto Sweetener Conversion ChartPin It For Later!
What’s Not In The Sweetener Conversion Chart
The following sweeteners are not in the conversion chart, for these reasons:
- Artificial sweeteners – I do not advocate artificial sweeteners (including sucralose and aspartame), and suggest finding a better low carb natural sweetener option instead. You can read more about it in the Sugar Substitutes article.
- Natural sweeteners that use sugars as bulking agents – Examples of such bulking agents are dextrose and maltodextrin. These raise blood sugar and are often GMOs.
- Natural sugar sweeteners – Granulated natural sugar-based sweeteners (like coconut sugar) can be used 1:1 like sugar, so they require no conversion. Keep in mind they do still raise blood glucose levels. Most other natural sugar-based sweeteners are syrups (such as maple syrup, honey, agave, etc.), which are also excluded for the reasons below.
- Keto liquid sweeteners and syrups – These are excluded because they do not easily convert from granulated table sugar. The liquid aspect would require other modifications to be made to a recipe using table sugar. This can sometimes be true for converting among various granulated sweeteners as well, but not as often as when converting between granulated and liquid.
- Confectioners and brown sugar replacements – These are obviously specialized for certain uses, so there isn’t a point to convert regular sugar to them. They are not included in the sweetener conversion chart.
You can still read about these sweeteners and their sweetness level compared to sugar in my Sugar Substitutes post.
Sweetener Conversion Calculator
I also created a calculator that does the work for you, so you don’t have to figure it out from the sweetener conversion chart!
Just bookmark this page to have the keto sweeteners calculator handy anytime you need it…
Keto Low Carb Sweetener Conversion Calculator

FREE PRINTABLE: SWEETENER CONVERSION CHART
Join 300,000+ others to get a FREE printable conversion chart for keto sweeteners!
GET IT NOWComparing The Most Common Sweeteners
You can learn about what the most common keto-friendly sweeteners are and how they work in baking in my Sugar Substitutes post, which is why I recommend reading that first. But below are specific comparisons people ask about the most. All of them are keto friendly, but there are differences in their sweetness and baking properties.
Erythritol vs. Stevia
Erythritol and stevia are totally different, but there are some commonalities because of how stevia is typically sold:
- Erythritol is a sugar alcohol derived from corn via fermentation, whereas stevia extract comes from stevia leaves and has a very concentrated sweetness from the stevia plant.
- Erythritol is 70% as sweet as sugar. Stevia is 100 to 300 times as sweet as sugar. This makes plain erythritol easier to use than plain stevia.
- Stevia can have a bitter aftertaste, especially in its pure form. Erythritol has very little to no aftertaste, but may show a mild cooling effect, similar to mint.
- Both erythritol and stevia have 0 glycemic index, 0 calories, and 0 grams net carbs.
- Many brands of stevia are actually blended with erythritol to make a 1:1 sugar substitute. These will have similar properties to plain erythritol, but sweeter. However, some brands of stevia are pure extract (very concentrated) and some 1:1 brands are blended with maltodextrin or dextrose instead (these are other names for sugar — not good).
Monk Fruit vs. Stevia
Monk fruit and stevia have more in common than erythritol and stevia do:
- Like stevia extract, monk fruit extract comes from a plant and is very concentrated — about 150 to 400 times sweeter than sugar. This means you need only a very small amount of them to make a recipe sweet, but they can be difficult to use for this reason.
- Also like stevia powder, monk fruit based products tend to be mixed with other sweeteners or bulking agents. This is in part because pure monk fruit extract is hard to come by and expensive, but also because blending makes monk fruit easier to use.
- Both monk fruit and stevia extracts come in powder or liquid form when you buy them concentrated. They can be part of granulated sweetener blends, though.
- Both monk fruit and stevia have 0 glycemic index, 0 calories, and 0 grams net carbs.
- In contrast to stevia, monk fruit extract has less bitter aftertaste. This makes it a good choice for people sensitive to the aftertaste of stevia.
Allulose vs. Monk Fruit vs. Erythritol
Allulose, erythritol, and monk fruit are all pretty different from one another, but monk fruit is often blended with erythritol or (less commonly but far superior) with allulose.
- Because monk fruit extract is hundreds of times sweeter than sugar and difficult to use on its own, most brands of monk fruit are blended with erythritol and will have erythritol-like properties. However, Besti Monk Fruit Allulose Blend is blended with allulose instead, so will have (much more desirable) allulose-like properties.
- Allulose and erythritol have the same sweetness (70% as sweet as sugar), and both have a pleasant taste, with no bitterness. They are equivalent on the sweetener conversion chart.
- Erythritol has a slight cooling sensation, whereas allulose does not.
- Even though allulose and erythritol have similar sweetness, they are structurally very different. Allulose is a rare sugar (in the same family as glucose, lactose, etc.) so it actually tastes and acts like sugar, but because we can’t metabolize it, it still has 0 grams net carbs. Erythritol is a polyol (sugar alcohol), so it behaves less like sugar.
- Erythritol, like other sugar alcohols, is more likely to cause stomach upset than allulose. Monk fruit on its own does not cause this either, but brands of monk fruit that contain erythritol (as most have) can.
- Allulose is excellent at locking in moisture, which means it creates moist, soft baked goods. Erythritol tends to be more drying. Pure monk fruit extract is neutral.
- Allulose browns, caramelizes, and dissolves like sugar. Erythritol does none of these things. Adding monk fruit to either of them does not change how they behave.
- Erythritol (and erythritol blends of monk fruit) can crystallize, leading to a gritty texture. Allulose and pure monk fruit extract do not.
- Monk fruit, erythritol, and monk fruit all have 0 calories, 0 grams net carbs, and 0 glycemic index.
Erythritol vs. Xylitol
Erythritol and xylitol are both sugar alcohols, so they are in the same structural family. They are similar but have some key differences:
- Erythritol is 70% as sweet as sugar, whereas xylitol measures 1:1 with sugar.
- Erythritol has 0 glycemic index, but xylitol has a slightly elevated glycemic index of 7. This is still very good compared to table sugar, which has a glycemic index of 65, but is less ideal for keto or diabetics.
- Xylitol does not have the cooling aftertaste that erythritol has, and in general tastes more similar to sugar than erythritol does.
- Erythritol is less likely to cause gastrointestinal distress than xylitol (or other sugar alcohols), because most of it gets absorbed in the small intestine (but is poorly metabolized [*]) and is later excreted unchanged into the urine. All other sugar alcohols, including xylitol, reach the large intestine instead, where they may lead to stomach pain, bloating, or diarrhea. But, erythritol can still cause stomach issues for some people.
- Xylitol is lethal to dogs [*], so people with dogs may prefer not to have it in the house.
- Erythritol has 0 grams net carbs. Because xylitol is partially absorbed, about 1/4 of the total carbs should be counted as net carbs (1 gram per teaspoon serving).
Natural vs. Artificial Sweeteners
You can read more about artificial sweeteners and why I don’t recommend them in my Sugar Substitutes post.
Erythritol Substitute Options
If you want an erythritol substitute, consider the following options:
- Sweetener blends – These are usually designed to measure 1:1 with sugar, which is very convenient. Most brands of monk fruit and stevia are actually erythritol blends, so they will behave the same way, but they are sweeter. If you are replacing erythritol in a recipe with a 1:1 blend, use 3/4 cup of the blend for every 1 cup of erythritol. (Or use 1 1/3 cups erythritol to replace each cup of the blend if converting in the other direction.) The sweetener conversion chart and calculator above make this easy to do. Monk fruit allulose blend will have the same conversion, but will yield better, more allulose-like results (see the Allulose vs. Monk Fruit vs. Erythritol section above).
- Allulose – The best erythritol substitute in my opinion! In fact, most of the time the results are even better, since allulose dissolves and browns better.
- Xylitol – This won’t solve the issue if you can’t tolerate sugar alcohols, but works if you just ran out of erythritol.
- Pure Monk Fruit Or Stevia – These are very concentrated without being part of a blend, so only recommended for recipes where the bulk aspect of sweetener isn’t needed, such as drinks. Avoid substituting them for erythritol in keto baking.
Pinterest-Friendly Sweetener Conversion Chart
The above natural low carb sweeteners chart can be helpful, and I hope you’ll bookmark this page to refer back to it. Another convenient way to save the conversions is to use this Pinterest-friendly image:

Keto Sweetener Conversion Chart

FREE PRINTABLE: SWEETENER CONVERSION CHART
Join 300,000+ others to get a FREE printable conversion chart for keto sweeteners!
GET IT NOW
303 Comments
Kathy
1You should have a print button so we don’t have to go through all of this stuff!
Wholesome Yum D
0Hi Kathy, You can access this in printed form in the members area of the site.
Beatrice
0Thank you so much! This is very helpful.
David
0Given the recent studies on the possible health hazards of erythritol, I am looking to use monk fruit to subtitute for it. However the monk fruit extracts I have are NOW Monk fruit extract (liquid) and NuNaturals Monk Fruit which is a powder. I don’t trust processed sugar substitutes, so I would love your input on how to use the above Monk Fruit products in erythritol recipes. By the way, my healthcare provider did an experiment with her patients eating a dessert with erythritol, with stevia and with monkfruit. Only the monkfruit product did not raise blood sugar rates, the other two did!
Wholesome Yum D
0Hi David, I recommend the Besti Monkfruit Allulose blend. It’s a natural sugar replacement that tastes, bakes, browns, and dissolves like real sugar does. If you want to replace erythritol with another sweetener, I recommend using my Keto Sweetener Guide to get the correct conversion.
David
0Thanks for your response. Since allulose is synthesized from corn and almost all corn in the US is GMO, is this a GMO product?
Wholesome Yum D
0Hi David, Besti is a non-GMO product.
Diane
0Thank-you for the information. I do prefer having hard copies to look up when needed.
Donna
0Where in the members area can I find the printable version of this chart?
Wholesome Yum D
0Hi Donna, Click here to access the members area or you can also find it at the top right corner of the Wholesome Yum webpage.
Donna
0I’m new to this lifestyle, and still trying to figure out which sweetener to use when and how to convert some of my favorite recipes to low carb. Thanks for these charts and explanations, Maya!
Elaine
0Long, long, long ago in my low carb journey I had several recipes that used polydextrose as a sweetener…any idea how I could replace that with allulose? Recipe below:
Congo Bars
1 1/3 cup Carbquik
1 cup polydextrose
1 stick butter, room temp
1 1/2 cups Splenda granular
1 1/2 teaspoons blackstrap molasses
1 1/2 teaspoons vanilla extract
2 large eggs, room temp
3/4 cup MiniCarb Chocolate Chips, semi-sweet
1/2 cup chopped pecans
Preheat oven to 350. Grease a 9×13 baking pan, set aside. Blend Carbquik and polydextrose in a small bowl. Set aside. Cream butter, Splenda and vanilla until light and fluffy. Add eggs, and mix until blended. Add dry ingredients, and mix on low until almost blended. Add chocolate chips and nuts, and finish mixing by hand. Spread batter evenly in prepared 9×13 pan. Bake 25-30 minutes, until top forms a golden crust. Cool 30 minutes in pan on rack before cutting.
Thanks in advance for any ideas you might have that will help me…even though I’ve been on this journey for ages, I’m not baker like you are….
Maya | Wholesome Yum
0Hi Elaine, I’ve never tested a recipe similar to this, so am not sure. You could easily replace the 1 1/2 cups Splenda with 1 1/2 cups of Besti or 2 cups of allulose. However, polydextrose is also sugar, so tat would have to be replaced as well, and am not sure if allulose would be a suitable substitute or not. In general, this sounds like a lot of sweetener in proportion to the other ingredients.
Searcy
0Hi, I am working on making Keto friendly Macarons and I find myself in a little bit of a pickle. Using only Allulose, the shells don’t dry or make skin, and then they bake….it’s nasty. I have Erythritol, but don’t like using it as much because that cooling effect freaks me out. So, I was wanting to combine the two and while I know I can go buy an already blended bag, I’d prefer to use what I have currently so it doesn’t go to waste. Do you know how much Allulose and Erythritol I would need to mix together in order for this to work?
Wholesome Yum D
0Hi Searcy, I don’t have any recommendations for combining those two ingredients. But if you want to use Erythritol I suggest using the Wholesome Yum Erythritol Monkfruit blend.
Sandra
0Hello Maya: Where is the area that you have a form to fill in so that you can send the conversion chart to me? Hopefully, this has been updated for 2022. Should I keep an eye out for a link to his form? Thank You for all of your hard work, planning, and postings of so many useful recipe and hints. In going through the spices in the kitchen, I’ve discovered that there’s a few important ones that are either gone or very low; that’s why I thought that the conversion chart will help me to keep track of the sweeteners also.
Wholesome Yum D
0Hi Sandra, This post has recently been updated. Unfortunately, at this time, I do not have a PDF version of the conversion chart.
Michael
0I’m new to low carb and keto and there is so much to learn. I have to rethink my whole thought process of what is healthy and good for you but I’m hanging in there because of the health benefits.
Zenaida
0Can u combine stevia better stevia powder, monk fruit, and allulose to equal sugar?
Maya | Wholesome Yum
0Hi Zenaida, The closest equivalent to sugar is monk fruit allulose blend.
Vicki
0Thanks for teaching me about allulose and monk fruit and combinations I never knew existed. I appreciate the great recipes and information you share!
Sherry
0Do you have a conversion chart for lucuma powder? Thank you. Sherry
Wholesome Yum A
0Hi Sherry, this is not as common a sweetener so at this time I don’t have conversions for it.
Mitchell
0What sugar substitute would work best with an ice cream maker (Cuisinart) for ice cream, sorbets or yoghurt?
Wholesome Yum D
0Hi Mitchell, I prefer powdered Besti in most of my ice cream recipes, here is one of my most popular ice cream recipes.
Bev
0How can I print the sweetener conversion chart?
Wholesome Yum D
0Hi Bev, You can access this in printed form in the members area of the site.
Shiendy
0Want 2 start doing these recipes what cupcakes work out best? Can I substitute oil instead of butter? How much oil is a third cup of butter?
Wholesome Yum D
0Hi Shiendy, Here is a recipe for keto chocolate cupcakes. Depending on the recipe, that will determine if you can substitute oil for butter and how it’s measured.
Nancy
0I have been using the Truiva Complete. It measures cup for cup like sugar. I hope this will work in the Maya recipes. Thanks
Sharon A.
0I have taken xylitol and ground it into powder, thereby making powdered xylitol to substitute for regular, or any other powdered sugar. When doing so, what is the conversion? Can you add this to your conversion chart, please?
Betty
0I use powdered stevia. This conversion doesn’t have that.
Wholesome Yum D
0Hi Betty, Pure stevia is very sweet in small amounts, while baking versions of these sweeteners are cut with erythritol and closer to a 1:1 ratio with table sugar. Be sure to check the manufacturer’s website, most will give you a sweetness ratio and include a conversion chart. My suggestion to sweeten your pie is using Besti Monk Fruit Sweetener With Allulose. Besti natural sweetener replaces sugar 1-to-1, but has zero calories and zero net carbs. Use Besti in place of sugar for cooking, baking and topping!
Vicki
0Hi I am in Australia, I have Natvia sweetener.
It is a blend of Stevia and Erythritol, the ingredients are listed as: Natviarol(TM)Sweetener (Erythrirol, Organic Steviol Glycosides [0.56%]). Which of the products on your list does it best equate to?
Wholesome Yum D
0Hi Vicki, My products are a proprietary blend but I do not have a product that includes stevia.
Terri
0I have bags of allulose and monk fruit, but love your monkfruit with allulose. Can I mix mine together so I don’t waste? If so, what is the conversion of the two to taste like yours?
Maya | Wholesome Yum
0Hi Terri, Other brands of monk fruit are also typically blends, so there isn’t a straightforward conversion, but feel free to mix them together 50/50. The results will be different, though, because other monk fruit brands use erythritol as a filler, so you’ll actually be getting a combo of erythritol, allulose, and monk fruit.
Sandra
0Is this information on the different sweeteners & the charts available as a printed book?
Wholesome Yum D
0Hi Sandra, You can access this in printed form in the members area of the site.
Patricia Young
0My smoothie recipe calls for 6 tbsp powdered erythritol. I would like to substitute granulated monk fruit sweetener, which I have in my home. How much monk fruit should I use in this recipe? Thank you
Wholesome Yum D
0Hi Patricia, I recommend using my sweetener conversion chart to make sure you are using the correct amount.
Sue
0Is allulose the best sugar substitute to use for homemade ice cream?
Wholesome Yum D
0Hi Sue, I have several ice cream recipes that use natural sugar substitutes.
Arli
0Hi…I am doing keto, and have spent hours in the stores, looking at labels. I get the whole organic thing…but please explain why actual organic sugar should not be used, but replaced by something else, that basically has the same net carbs and is so basic? ( Primarily for baking)
Wholesome Yum D
0Hi Aril, Organic does not equal low carb. Organic sugar is still very high in net carbs. If you are looking for a low carb alternative Wholesome Yum Besti sweetener is 0 net carbs.
Chieko
0My favorite is your unique blend of Monk Fruit Allulose. I also use Swerve. In fact, I mix them in an old yellow Domino’s sugar tub (will transfer it to a glass container later). I found adding a few drops of stevia to the mix in teas and coffees kicks up the sweetness which my parents prefer. Would love to know if your sweetners also organic. Thanks for putting together the guide!! and love your products, website and recipes
Wholesome Yum D
0Hi Chieko, Besti is made with all natural ingredients.
Jan
0Any idea when the Brown Sugar sweetener will be available again?
Wholesome Yum D
0Hi Jan, Besti Brown is now in stock with limited quantities available.
Allison
0I have used Sweve Powdered Sugar alternative in a frosting recipe, but it leaves a weird aftertaste and numbing feeling in your mouth…. What’s your take on the best tasting all-around sugar replacement for frostings?
Wholesome Yum D
0Hi Allison, Wholesome Yum powdered Besti is the best replacement for sugar, it tastes, bakes, browns, and dissolves just like powdered sugar does with no after taste.
Jan
0What is the conversion of liquid allulose to Karo syrup for baking?
Wholesome Yum D
0Hi Jan, Sorry, I do not use Karo syrup while baking because it’s high in carbs.
Carol
0I use sweet n low. How would you convert that. I have tried others and just cant get past the after taste. tried not using it at all just cant. Is using it really going to interfere with keto?
Maya | Wholesome Yum
0Hi Carol, I don’t have conversions for artificial sweeteners as I really can’t recommend them. Have you tried Besti Monk Fruit Allulose Blend? It’s natural and has no aftertaste.
Gel
0Hi! I plan to use pure erythritol powder for the keto-friendly pancake recipe. How much should I use? Should I follow the same conversion for erythritol in the table?
Wholesome Yum D
0Hi Gel, Yes you would use the same conversion for pure erythritol.
Trisa
0I apologize in advance if this question has been answered, I did scroll through looking for it prior. What is the conversion for Sugar in the Raw Stevia? All I see is the liquid or extract Stevia.
Wholesome Yum D
0Hi Trisa, It all depends on what you are converting from. What recipe are you trying to convert?
Sandra
0I have never seen this, thank you for sharing.
Diana
0Thank you ! I am so happy to have found you. Today is my first day on this site and I am loving it.
Frank
0Hi! First, awesome website! Second, when searching on how to convert monk fruit your page pops up often, the trouble is your conversion should be based on the MV% of the monk fruit not the brand. And to further complicate this Pure Monk doesn’t seem to want to disclose their MV%. Can you help? I’m trying to bake your cheesecake lol and already have a bag of 50% MV waiting in the cabinet. Thank you! Btw, if you do see this please update your PDF, it’ll be wa easier to find. Thank so much’
Maya | Wholesome Yum
0Hi Frank, Most brands don’t disclose the percentage of monk fruit or grade of monk fruit (mogroside V) that they use. The conversion calculator is based on brand because what most people want to know is simply how much to use. If you put in the brand, it should give you the conversion amount. If what you have is pure monk fruit (those are the ones typically labeled as 50% mogroside V, for example), I generally don’t recommend this for the cheesecake recipe (or most of my recipes) because it’s super concentrated and does not provide the bulk that conventional sweeteners do.
Vanessa
0Hello! The calculator doesn’t seem to be working
Wholesome Yum D
0Hi Vanessa, It should be working now.
Kayce
0The conversion calculator doesn’t seem to be working. If a recipe calls for 3/4 C sugar, how much Allulose will I need? Thank you!
Wholesome Yum D
0Hi Kayce, The conversion calculator seems to be working now, you will need 3/4 cup + 3 tbsp + 2 tsp Besti Allulose to replace real sugar.
Shelly
0Question? I bought from Walmart Keto sugar. Can that be used as a conversation if I don’t have what you named above? I will let you know I whipped up a batch of Almond flour waffles. It called for 4 tsp of erythritol, I used 4 tsp of my Keto sugar. The waffles came out great.
Wholesome Yum D
0Hi Shelly, I’m not sure what kind of replacement the Walmart Keto Sugar is so I can’t say for sure if it would work as a substitute.
Susan
0What is the equivalent for honey in a recipe? I’m using Allumonk sweetener. The recipe calls for 2 tbsps. honey. Thanks!
Wholesome Yum D
0Hi Susan, We now sell a honey alternative that is keto friendly! You can check it out here.
Laura
0This chart will be so very helpful!
Linda
0I’ve been using your conversion chart for a couple of years now and I love it but like the person before me it doesn’t seem to be working. I’ve tried Google Chrome and Microsoft Edge. I see that you posted that it was fixed on Nov. 9th. Please help!
Wholesome Yum D
0Hi Linda, Thanks for your support! The chart was fixed and seems to be working on our end, and other users, on different browsers. If you have a Wholesome Yum account try logging out and logging back in.
Linda
0COOL!! I was never registered as a member but I am now and that did the trick! Thanks so much!
Krystal
0Your Conversion Calculator does not seem to be working. I have tried from multiple devices and web browsers.
Wholesome Yum D
0Hi Krystal, Thanks for the heads up, it’s fixed now!
Krystal
0It’s working now. Thank you for fixing it, I use the calculator for almost all of my Keto baking… and thank you for all of your amazing content. Plz disregard other replies about it not working on the computer vs. working on phone.
Wholesome Yum D
0Hi Krystal, Thank you for your support!
Eve
0Hi, the calculator doesn’t see to be working this morning…
Wholesome Yum D
0Hi Eve, Thanks for letting me know, it’s working now!
Danielle
0Hiya! I’m really considering purchasing your monkfruit/allulose blend. Can this be used with any recipe (old favorites, family classics, etc) or do I need to follow a recipe that specifically calls for a keto sweetener? I’d really like to make healthier desserts for the upcoming holidays. 🙂 Thank you!
Wholesome Yum D
0Hi Danielle, Yes, my Besti Monkfruit w/ Allulose is a 1:1 replacement for sugar and can be used as a replacement in any recipe.
Jocelyn
0Thank you for sharing your sweetener conversions. I will try it when I bake.
Jackie Hamilton
0I’ve been looking for such a thing as this!
Kris
0I’m trying to use either monkfruit and or stevia for pie filling calling for 1/2 cup sugar…I seem to be finding various conversions on different websites…has anyone used these sweeteners in blueberry pie filling? How does it work best?
Wholesome Yum D
0Hi Kris, Stevia and monk fruit are concentrated sweeteners and can be purchased in many different forms. This may be why you are not finding one specific answer. Pure stevia and monk fruits are very sweet in small amounts, while baking versions of these sweeteners are cut with erythritol and closer to a 1:1 ratio with table sugar. Be sure to check the manufacturer’s website, most will give you a sweetness ratio and include a conversion chart. My suggestion to sweeten your pie is using Besti Monk Fruit Sweetener With Allulose. Besti natural sweetener replaces sugar 1-to-1, but has zero calories and zero net carbs. Use Besti in place of granulated sugar for cooking, baking and topping!
Robbin
0Have you ever tried Pure Cane? They have a few different types now and I’m curious about how it compares.
Wholesome Yum M
0Hi Robbin, Sorry, I have not. I have several erythritol and allulose blends available at WholesomeYumFoods.com.
Trudy
0Just started keto a month ago. Love your recipes! All have been easy to make and tastes great!
C
0Great resource! Thanks so much!
tammy
0which sweetener is best in coffee and hot and cold teas
Wholesome Yum M
0Hi Tammy, My favorite dry sweetener to use is Besti Monk Fruit Allulose Blend but I also enjoy using my Keto Coffee Syrups or Simple Syrup in drinks.