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Erythritol sweetener Calories
Sugar-free, very low-calorie sweetener
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 teaspoon (small) of Erythritol sweetener (4 g) has 1 calories. That works out to 20 calories per 100 g. It contains 4 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.
Erythritol sweetener Nutrition Facts
Selected: 1 teaspoon (small) · 4 g
1
KCAL / 4G
Carbs
4g
· 1% 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%
Erythritol sweetener nutrition facts table · 1 teaspoon (small) (4 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 1 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0 mg | 0% |
| Total carbohydrate | 4 g | 1% |
| 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 Erythritol sweetener?
| Serving | Amount | Calories |
|---|---|---|
| 1 teaspoon (small) | 4 g | 1 kcal |
| 2 teaspoon (medium) | 8 g | 2 kcal |
| 1 tablespoon (medium) | 12 g | 2 kcal |
| 2 tablespoon (large) | 24 g | 5 kcal |
| 100 g | 100 g | 20 kcal |
| ½ cup (half) | 100 g | 20 kcal |
| 1 cup (large) | 200 g | 40 kcal |
Calculated from 20 calories per 100 g.
Frequently Asked Questions About Erythritol sweetener
What is erythritol sweetener?
Erythritol sweetener is a sugar alcohol used as a sugar substitute. It tastes sweet, but the body absorbs most of it and excretes it largely unchanged, so it affects blood glucose differently from table sugar.
Is erythritol sweetener safe?
Erythritol sweetener is considered safe for most people when used in permitted amounts. Large amounts can cause digestive discomfort, and recent research linking blood erythritol levels with cardiovascular risk has not proved that eating it causes heart problems.
Does erythritol sweetener raise blood sugar?
Usually, erythritol sweetener does not significantly raise blood glucose because most of it is not metabolized. Products blended with other sweeteners or carbohydrates may have a different effect, so the answer can depend on what else is in the product.
Can erythritol sweetener help with weight loss?
Replacing sugar with erythritol sweetener can reduce added sugar in a recipe, but erythritol does not cause weight loss by itself. It may also make sweet foods easier to eat frequently, so using it is not a substitute for broader dietary changes.
Can you bake with erythritol sweetener?
Yes, erythritol sweetener can be used in many baked goods, but it does not behave exactly like sugar. It does not caramelize or brown in the same way, and baked foods may have a different texture or a cooling sensation.
How does erythritol sweetener compare with stevia?
Erythritol sweetener is a sugar alcohol, while stevia is made from sweet compounds in the stevia plant. Erythritol adds more bulk to recipes; stevia is much sweeter in small amounts and can have a distinctive aftertaste.
Can erythritol sweetener cause gas or diarrhea?
Yes, large amounts of erythritol sweetener can cause bloating, gas, or diarrhea. It is often better tolerated than some other sugar alcohols, but people with sensitive digestion may still notice symptoms after a smaller serving.
Does erythritol sweetener increase the risk of blood clots?
It has not been established that eating erythritol sweetener causes blood clots. Some studies found an association between higher blood erythritol levels and cardiovascular events, but they cannot show that the sweetener itself caused those events.
Does erythritol sweetener cause tooth decay?
No, erythritol sweetener is not readily turned into tooth-damaging acids by oral bacteria, unlike table sugar. However, a product that also contains fermentable sugars may still contribute to tooth decay.
How is erythritol sweetener made?
Commercial erythritol sweetener is generally made by fermenting glucose and then purifying the result. Although tiny amounts of erythritol occur naturally in some foods, the commercial product is produced through processing rather than simply extracted from fruit.
Erythritol sweetener 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
Erythritol sweetener Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Erythritol sweetener
To burn the 1 calories in 1 teaspoon (small) (4 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 Erythritol sweetener?
Erythritol sweetener is a sugar substitute made from erythritol, a sugar alcohol found naturally in small amounts in some fruits. It is usually sold as crystals or powder. Its sweetness is milder than sugar, and it can leave a slight cooling sensation in the mouth.
Use it to sweeten tea or coffee, or try it in home baking. It does not add the same bulk or browning as sugar, so recipes may need adjusting. It contains no sugar and provides 20 kcal per 100 g, making it a low-calorie option for people looking to cut back on sugar. Larger amounts can bother some people’s digestion, so start with a modest amount and adjust to your taste.
How Nutritious Is Erythritol sweetener?
Satiety score
Medium
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 Erythritol sweetener Processed?
NOVA 3
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 Erythritol sweetener Contain Allergens?
No known major allergens
Which Diets Is Erythritol sweetener Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Erythritol sweetener Fat Profile
SATURATED
0g
MONOUNSATURATED
0g
POLYUNSATURATED
0g
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Nutrition data compiled from USDA FoodData Central and scientific sources.