Sweetener Substitution Calculator
Results are estimates only and may not reflect your individual needs. This tool is for educational purposes only and is not medical advice.
Convert sugar to stevia, erythritol & 11 more sweeteners with calorie and safety info.
Your result will appear here
Choose sweeteners, enter amount and press Calculate.
Substitution result
Values are averages (EFSA/WHO/JECFA). Results vary by brand and individual sensitivity.
All sweeteners at a glance
Compared to 100 g of sugar (sucrose = 1.0)
| Sweetener | Replaces 100 g sugar | kcal / 100 g | ADI (mg/kg bw) | Type |
|---|---|---|---|---|
| Sugar (sucrose) | 100 g | 387 | — | Natural |
| Fructose | 58.82 g | 368 | — | Natural |
| Honey | 76.92 g | 304 | — | Natural |
| Xylitol (E967) | 100 g | 240 | — | Sugar alcohol |
| Erythritol (E968) | 142.86 g | 20 | — | Sugar alcohol |
| Sorbitol (E420) | 166.67 g | 254 | — | Sugar alcohol |
| Maltitol (E965) | 111.11 g | 210 | — | Sugar alcohol |
| Sucralose (E955) | 0.17 g | 0 | 15 (EFSA) | Intense |
| Stevia / steviol glycosides (E960) | 0.33 g | 0 | 4 (EFSA) | Intense |
| Aspartame (E951) | 0.5 g | 400 | 40 (EFSA) | Intense |
| Acesulfame K (E950) | 0.5 g | 0 | 9 (EFSA) | Intense |
| Cyclamate (E952) | 3.33 g | 0 | 7 (EFSA) | Intense |
| Saccharin (E954) | 0.29 g | 0 | 5 (EFSA) | Intense |
* ADI = Acceptable Daily Intake. Source: EFSA and WHO/JECFA. Sweetness factors are literature averages.
Don't see your sweetener?
Why use this calculator
Different sweeteners have very different sweetness intensities, calorie contents, and recommended daily limits. Substituting 1:1 can result in an overpowering taste or an unsafe quantity. This calculator accounts for relative sweetness so your recipe swap is accurate.
How to use this calculator
Enter the amount of sugar in your recipe and select a substitute sweetener. The calculator instantly shows how much of the substitute provides equivalent sweetness. Enter your body weight to see your personalised daily limit for sweeteners that have a regulatory ADI.
What the result means
The result is the amount of substitute that tastes as sweet as the sugar amount you entered. Daily limit is calculated from the ADI (Acceptable Daily Intake) set by EFSA/WHO: the maximum amount considered safe based on body weight. For natural sweeteners (fructose, xylitol, erythritol, honey) no regulatory ADI exists — but moderation is always advisable.
Important limitations
Sweetness perception is subjective and varies between individuals and brands. Sweetness factors are population averages. Some sweeteners affect texture, browning, or baking volume differently from sugar — not all recipes can be directly substituted. Always taste and adjust.
FAQ
Can I use these amounts in baking?
Sugar does more than sweeten — it adds bulk, helps browning, and retains moisture. Substituting 1:1 by sweetness will usually require recipe adjustments. Start with 25–50% less and test.
Is erythritol safe for daily use?
Erythritol has no regulatory ADI (it is classified as a food additive with no limit). It is largely absorbed before reaching the colon, so it causes less digestive discomfort than other sugar alcohols at moderate amounts.
What is the sucralose solution for?
Pure sucralose is 600× sweeter than sugar, so the quantities needed are tiny and hard to measure accurately. Diluting it in water makes dosing practical — one drop of a 3g/100ml solution replaces about 5g of sugar.
These estimates are for educational purposes only and are not medical advice. They are not intended for children, teens, pregnancy, eating disorder recovery, or medical conditions.