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Aspartame Calories
High-intensity sweetener, used in very small amounts
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 teaspoon (small) of Aspartame (1 g) has 2 calories. That works out to 400 calories per 100 g. It contains 0.5 g of carbs, 0 g of protein, 0 g of fat and 0 g of fiber. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Aspartame Nutrition Facts
Selected: 1 teaspoon (small) · 0.5 g
2
KCAL / 0.5G
Carbs
0.5g
· 0% DV
Protein
0g
· 0% DV
Fat
0g
· 0% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 100% · Protein 0% · Fat 0%
Aspartame nutrition facts table · 1 teaspoon (small) (0.5 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 2 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0 mg | 0% |
| Total carbohydrate | 0.5 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 0 g | 0% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Small Teaspoon of Aspartame?
| Serving | Amount | Calories |
|---|---|---|
| 1 teaspoon (small) | 0.5 g | 2 kcal |
| 1 teaspoon (mini) | 0.2 g | 1 kcal |
| 1 teaspoon (medium) | 1 g | 4 kcal |
| 1 pack (mini) | 1 g | 4 kcal |
| 1 g | 1 g | 4 kcal |
| 1 pack (small) | 2 g | 8 kcal |
| 1 tablespoon (small) | 3 g | 12 kcal |
| 1 tablespoon (medium) | 6 g | 24 kcal |
| 100 g | 100 g | 400 kcal |
Calculated from 400 calories per 100 g.
Frequently Asked Questions About Aspartame
Is aspartame safe to consume?
Yes, aspartame is considered safe for most people when intake stays within the established acceptable daily intake. People with phenylketonuria must avoid it because their bodies cannot properly process phenylalanine, a component released when aspartame is digested.
Does aspartame cause cancer?
There is no conclusive evidence that aspartame causes cancer at usual consumption levels. IARC classified it as “possibly carcinogenic” in 2023 based on limited evidence, while JECFA kept its existing acceptable daily intake after reviewing the evidence.
Why do aspartame products carry a phenylalanine warning?
Aspartame breaks down partly into phenylalanine, so products containing it must alert consumers to its presence. This warning matters especially to people with phenylketonuria, who need to restrict phenylalanine under their prescribed diet.
Does aspartame raise blood sugar?
Aspartame itself does not raise blood sugar the way sugar does, so it can sweeten foods without adding sugar. Still, a product made with aspartame may contain other carbohydrates that affect blood glucose.
Can you cook or bake with aspartame?
Aspartame is not ideal for baking or prolonged cooking because heat can reduce its sweetness. It works better in foods and drinks added after cooking, or in recipes specifically formulated to use high-intensity sweeteners.
What is the acceptable daily intake of aspartame?
The European Food Safety Authority’s acceptable daily intake for aspartame is 40 mg per kilogram of body weight per day. This is a lifetime daily safety limit, not a recommended amount to aim for.
Does aspartame help with weight loss?
Replacing a sugar-sweetened product with one containing aspartame can reduce energy intake from that item. Aspartame does not cause weight loss on its own, and the effect depends on what it replaces in the diet.
Why does aspartame taste different from sugar?
Aspartame tastes much sweeter than sugar and can leave a lingering aftertaste for some people. Its flavour also behaves differently in recipes because it does not provide sugar’s bulk, browning, or other cooking properties.
Can aspartame trigger headaches?
Aspartame has not been established as a reliable headache trigger for most people. Some individuals report a connection, so noting when headaches occur and what was consumed can help identify a personal pattern.
Is aspartame an ultra-processed ingredient?
Yes. Aspartame is made through industrial processing and used as a high-intensity sweetener in packaged foods and drinks. The ultra-processed classification describes how the ingredient is produced; it does not, by itself, determine the health effect of a particular intake.
Aspartame Vitamins & Minerals
Vitamins
Vitamin A
0µg · 0% DV
B1
0mg · 0% DV
B2
0mg · 0% DV
B3
0mg · 0% DV
Minerals
Calcium
0mg · 0% DV
Iron
0mg · 0% DV
Magnesium
0mg · 0% DV
Zinc
0mg · 0% DV
Sodium
0mg · 0% DV
Potassium ⭐
0mg · 0% DV
Aspartame Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Aspartame
To burn the 2 calories in 1 teaspoon (small) (0.5 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Aspartame?
Aspartame is a high-intensity sweetener: a very small amount provides a distinctly sweet taste. It is used in tabletop sweeteners and in some sugar-free drinks, chewing gum and other packaged foods. You may stir it into tea or coffee, or use it to sweeten a cold drink; the flavour can include a slight aftertaste depending on the product.
The per-100-gram figures are not representative of how it is usually used: a typical serving is about 0.5 g. Its main nutritional characteristic is that only a little is needed for sweetness. Follow the product’s directions when adding it to a drink, and bear in mind that it may not replace sugar cup-for-cup in recipes.
How Nutritious Is Aspartame?
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Aspartame Processed?
NOVA 4
Ultra-Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Aspartame Contain Allergens?
No known major allergens
Which Diets Is Aspartame Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Aspartame Fat Profile
SATURATED
0g
MONOUNSATURATED
0g
POLYUNSATURATED
0g
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Nutrition data compiled from USDA FoodData Central and scientific sources.