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Free Printable: Low Carb & Keto Food List
Get It NowBefore 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 NOW| Sugar | 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 |
| Wholesome Yum 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
358 Comments
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 Wholesome Yum 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.
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.
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.
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.
Angie
0HI Maya, I recently bought a bottle of liquid allulose at Walmart (that’s all they had) and now I’m wondering what the conversion is to dry allulose. I love your website!!
Thanks,
Angie Mortimer
Rapid City, SD
Wholesome Yum M
0Hi There, Unfortunately, you cannot substitute liquid allulose for granulated allulose. Liquid allulose will need to be used for recipes that call for liquid sweeteners.
tammy
0what is the best coffee creamer
what can i use in place sweet n low in my coffee
Wholesome Yum M
0Hi Tammy, This is my favorite coffee creamer recipe. There are several keto-friendly sweeteners available. I have a sweetener comparison list for you to read through here. For beverages, I like using Besti Monk Fruit Allulose Blend.
Luz ortiz
0Hola no me sale la lista cetogenica gratis
Wholesome Yum M
0Hi Luz, The Keto Food List is in your inbox!
Stephanie Ramirez
0What is the best replacement for Honey? I am trying to find something of like consistency to replace it with, is there anything?
Wholesome Yum M
0Hi Stephanie, Right now the best alternative to honey is my Keto Maple Syrup. It does taste like maple, but it is a thicker, sticker consistency that can help to bind ingredients. Keep an eye on our products page, I am working on a keto honey!
Gail
0I just found the conversion calculation list which is very helpful
My daughter & I just started on the program so we are sometimes finding it hard to keep it all straight.
I am 83 but need to lose weight with my daughter so we are trying to keep up with all the information I am receiving.
But thanks for the nice recipes which we have not tried yet but are working on that list of what we like.
We don’t have the money to spend on the weekly list so we are trying to figure it all out. But at least we are working on it.
Linda Boch
0This article was the best, most comprehensive one I have seen. Thank you so much. I get IV vitamin C in a setting with others who have various illnesses, including sugar loving cancer. We were just discussing sweetners today and your article will be very helpful for everyone. Your recipes are amazing and I am thankful for all the hard work you put into developing them.
Chie
0How do I substitute granulated sugar and powdered sugar in grams for Great Value Stevia? I am trying to make macarons, so it calls for powdered sugar, which I can also use regular sugar and grind to power. But I also make other pastry with regular sugar and wanted to make a diabetic-friendly version for someone in the family. Sorry, I mean in grams. I do not use recipes measure in cups. I have tried to use stevia (package says 1cup to 1cup) to substitute but I almost put the whole bag in on the scale and it won’t match the measurement the recipe called for
Wholesome Yum M
0Hi Chie, 1 cup of stevia/erythritol baking blend is approximately 200 grams. This can vary a bit by brand, but it’s a good starting point.
LindaN
0What is the conversion of 1 and 1/2 tablespoons ethritol to stevia drops
Wholesome Yum M
0Hi LindaN, Liquid stevia can vary in strength by the manufacturer. The best way to get this answer is to check with the manufacturer’s website and determine how sweet your stevia is. There is usually a conversion chart on the manufacturer’s website. I hope this helps.
mary furey
0I am trying to find out if you can have splinda as a sweenter instead of any thing else
Wholesome Yum M
0Hi Mary, Splenda is an artificial sweetener, and not recommended for a clean keto diet. I recommend using natural keto-friendly sweeteners like allulose or erythritol. I have a full line of sweeteners available at WholsomeYumFoods.com.
Robert
0Thanks for organizing this.
Karen Lohrman
0Thanks Maya, I love your cookbook and each recipe we have tried has been great! I have just begun to try to maneuver in the app and find it surprisingly user friendly for this 67 year old non tech person. My question was related to erythritol as I stocked up on it as well as gold monk fruit. When I got my grocery list for my meal plan, it called for allulose so I was confused whether I now need allulose in addition to erythritol. Thank you, Karen
Wholesome Yum M
0Hi Karen, Thank you so much! I am thrilled that you are loving the new app! I have started incorporating allulose into many new recipes. It is such a fantastic substitution for regular sugar, that I find myself reaching for it a lot! It has a lot of benefits that erythritol can’t offer, including the ability to dissolve and caramelize. You can find my preferred Monk Fruit Allulose Blend here.
Pam
0Thank you so much for all the information to help me on my keto life journey! I have a question on your Naturally Flavored KETO coffee syrup – the front label says 0 net carbs but the nutrition fact fine print label says 24g. I use the Carb Calculator app (another source) and when I scan the KETO coffee syrup label it too says 24g and to avoid on the KETO diet? Is your product indeed 0 net carbs? Can you explain? Its an amazing product but since I’ve been using it I’m having difficulty staying in ketosis – wondering if I’m tipping the scales on my carbs by using this? 24g in my morning coffee would absolutely put me well beyond my allowable net carb daily goal. Appreciate your feedback!
Wholesome Yum M
0Hi Pam, Yes, the coffee syrups are 0 net carbs. The 24 carbs listed on side of the bottle are the allulose sweetener, which gets subtracted from the carb count. Some of the macro tracker apps do not subtract the sweetener, so it appears to be much higher carb than it is. Here is a great article on how to calculate net carbs. I hope this helps!
Sandra
0Please send PDF version of sweeteners
Wholesome Yum M
0Hi Sandra, Your link are in your inbox! Be sure to check your SPAM folder if you don’t see them.
Rod
0First of all, Wow! Thank you so much. Started my Keto journey jan of 2021 down 25 pounds and reversed my diabetes. Thank you so much for all the educational info.
Second, you mentioned coconut flour being a drying flour in your conversion info. Could I suggest you write up a guide to flour conversions article as well. I have been trying to covert old home recipes but find that they never convert well since I do not understand how the different types of flours work.
I love your website and have joined as a plus member because I find you have the best overall information for me to be successful in my journey.
Thanks again!
Maya | Wholesome Yum
0Thank you so much, Rod! Flours are a bit more difficult to convert since it really depends on what you are trying to make, but I do plan to publish a guide on each one over time.
Ron
0I don’t see the sweetener that I use on the list. It’s Stevie in the raw. Would that be NuNaturals NuStevia Stevia Extract?I
Thank You
Ron
Wholesome Yum M
0Hi Ron, You’ll need to check the sweetness level with the manufacturer, as all brands can vary in sweetness level. If it is 1:1 with sugar or “cup for cup” then you can use like you would table sugar. I hope this helps!
Deana
0Can’t wait to try some of the recommendations
Car
0Please send PDF version of sweeteners
Wholesome Yum M
0Hi Car, The chart link is in your inbox! Enjoy!
Janice
0I have a recipe for a cheesecake that calls for 3 tbsps of Stevia. I want to replace with Swerve. I’m confused with the conversion or if it’s even doable. Thanks for your advice. Great article by the way!
Susan
0I found the sweetener conversion chart very helpful. It said to sign up for a free printable version.
This was the only place I could find. Please send me a printable version. Thanks so much.
Wholesome Yum M
0Hi Susan, Thanks for signing up, the chart should be in your inbox!
Wholesome Yum M
0Hi Janice, There are many different types of stevia, so unless a brand or type of stevia is specified (baking stevia, powdered stevia, liquid stevia) I can’t help. I have several cheesecake recipes here if you are interested in trying a different recipe. This Keto Low Carb Cheesecake gets rave reviews from both keto and non-keto bakers!
Catherine
0Hi, is the lankato monk fruit listed the erythritol blend. I’m trying to sub the extract for the blend
Wholesome Yum M
0Hi Catherine, Yes, Lakanto is on the list!
Bryon B
0Maya, my experience with allulose has been that when baking I have to lower the time/temp of the oven or else baked goods tend to brown or burn. Do you know if there’s a conversion for allulose vs erythritol when baking so that items don’t end up overbaked constantly? (I used allulose on a 1:1 ratio in your cookbook’s cheesecake recipe and unfortunately it burned with 15 minutes of bake time left on the clock).
Wholesome Yum M
0Hi Bryon, That has not been my experience. Allulose does brown more than erythritol, but I have not had a recipe burn using the same bake times and temperatures. I recommend moving your recipe to a rack further away from the heating element and that should help.
Cheryl A Dodge
0Your links to sign-up and get free printables is not working on MS Edge, but please sign me up! Your info is very helpful 🙂
Wholesome Yum M
0Hi Cheryl, Your email is in the system! Check your inbox for the Keto Food List.
Nichole Anastas
0Hi
I am having trouble finding Stevia Sweet baking in any conversions. Did i purchase the wrong one. I saw baking and thought it would be the correct one to cook with
Wholesome Yum M
0Hi Nichole, Baking stevia is generally 1:1 with table sugar, but to be safe, check with the manufacturer’s website before using it to bake with. If you are interested in finding a great all-around keto-friendly sweetener, I recommend trying Besti Sweeteners.