Do I use the same amount of stevia as sugar?

December 7, 2025 •

4 min read

Steviol glycosides, the compounds that give stevia its sweetness, are 200–400 times sweeter than table sugar. Therefore, you cannot use the same amount of stevia as sugar in recipes, as doing so would result in an overpowering, and often bitter, aftertaste. Getting the right conversion depends on the form of stevia and whether you are baking or sweetening beverages.

Quick Summary

Stevia is a zero-calorie, plant-based sweetener that is significantly more potent than sugar. Using it requires a specific conversion ratio based on whether you have liquid, powdered, or granular forms, and additional ingredients are needed to replicate sugar's texture in baking.

Key Points

Stevia is more potent: Stevia is 200–400 times sweeter than sugar, so you must use significantly less to avoid an overpowering aftertaste.
Not a 1:1 substitution: Replacing sugar with stevia requires specific conversion ratios based on the form (liquid, powder, or packet).
Baking requires modification: For baking, you must add bulking agents like pureed fruits or yogurt to compensate for the lost volume and texture from sugar.
Adjust temperatures: Stevia does not caramelize like sugar and can be sensitive to high heat, so lower oven temperatures are often necessary.
Check for aftertaste: Some pure stevia forms have a mild aftertaste that can be managed by using less or combining it with another sweetener.
Healthier for blood sugar: As a zero-calorie, zero-glycemic sweetener, stevia is a better option than sugar for managing blood sugar levels and weight.
Read ingredient labels: Commercial stevia products often contain fillers and additives that can affect conversion rates and potentially cause digestive issues.

Why Stevia and Sugar Are Not Interchangeable

The fundamental difference between stevia and sugar is their chemical composition and sweetness intensity. Sugar (sucrose) is a carbohydrate with calories and specific functional properties in cooking, such as caramelizing and providing bulk. Stevia, derived from the Stevia rebaudiana plant, contains steviol glycosides that provide sweetness without calories or carbohydrates. Because steviol glycosides are so highly concentrated, only a tiny fraction of the amount of sugar is needed to achieve the same level of sweetness.

Challenges When Baking with Stevia

This dramatic difference in volume poses several challenges, especially for baking, which is a precise science. Simply replacing a cup of sugar with a tiny scoop of stevia will leave your baked goods flat, dry, and lacking the browning effect sugar provides. To succeed, you must compensate for the lost bulk and moisture by adding other ingredients, a process requiring experimentation.

Stevia to Sugar Conversion Guide

Converting stevia to sugar depends on the form of stevia you are using, as manufacturers often blend pure stevia extract with fillers to create different product types. Always check the packaging for the specific conversion ratio, but the following table provides a useful starting point for common forms of stevia.


Sugar Amount	Pure Stevia Powdered Extract	Stevia Liquid Concentrate	Stevia Packet (Blend)
1 teaspoon	A pinch (1/16 tsp)	2 to 4 drops	1/2 packet
1 tablespoon	1/4 teaspoon	6 to 9 drops	1 to 1.5 packets
1/4 cup	1/2 teaspoon	1/2 teaspoon	6 packets
1/3 cup	1 teaspoon	3/4 teaspoon	8 packets
1 cup	1 teaspoon	1 teaspoon	24 packets

This table illustrates the massive difference in quantity needed. For baking, concentrated liquid or pure powder requires careful measurement and adding bulking agents to replicate sugar's volume. For example, replacing a cup of sugar might mean adding a third of a cup of applesauce or yogurt to the recipe. Some brands offer specific 1:1 baking blends, which contain fillers like erythritol to allow for a direct volume substitution.

Expert Baking Tips for Stevia

Replace Bulk and Moisture

When substituting concentrated stevia in baking, you must replace the bulk and moisture lost from removing sugar. Good options include purees (apple, banana, pumpkin), Greek yogurt, egg whites, or extra liquid in the recipe. This is crucial for achieving the correct texture and rise.

Adjust Cooking Temperatures

Stevia does not behave like sugar when exposed to heat. It does not caramelize, so baked goods will not brown in the same way. Additionally, stevia can degrade at temperatures above 392°F (200°C), so it is best to use recipes with lower oven settings. Using a toothpick to test for doneness is more reliable than checking for browning.

Watch for Aftertaste

Some people find that certain stevia extracts have a slightly bitter or licorice-like aftertaste. This can become more pronounced when too much is used. To mitigate this, consider combining stevia with a small amount of another sweetener, such as erythritol or sugar alcohols, especially in recipes with tart or acidic ingredients.

Experiment to Find Your Preference

Every palate is different, and the perceived sweetness of stevia can vary. Start with a conservative amount and add more gradually until you reach your desired sweetness level. It is often recommended to use a combination of stevia and a small amount of sugar to achieve the best taste and texture in baked goods.

Stevia and Health Considerations

Beyond taste and texture, there are health implications to consider when choosing stevia over sugar. Stevia is a zero-calorie sweetener that does not impact blood sugar levels, making it a popular choice for individuals with diabetes or those managing their weight. In contrast, regular sugar has a high glycemic index and can cause blood sugar spikes.

Potential Side Effects

While pure stevia extract is generally considered safe, some people may experience digestive issues, bloating, or mild nausea, particularly when consuming products with added sugar alcohols. It is important to read ingredient labels, as many commercial stevia blends contain additives or fillers that can cause reactions in some individuals.

Impact on Gut Health

Research on the long-term effects of intense sweeteners like stevia on gut health is still emerging. Some studies have suggested that certain compounds in stevia could impact healthy gut bacteria, but the long-term clinical significance of this is not yet fully understood. Opting for less processed forms of stevia and consuming it in moderation is a prudent approach.

Conclusion

In summary, you absolutely do not use the same amount of stevia as sugar. Stevia is a highly potent, zero-calorie sweetener, requiring careful conversion and technique, especially in baking. By understanding the specific form of stevia and employing strategies like adding bulk and adjusting temperatures, you can successfully integrate this plant-based sweetener into your recipes. Whether sweetening a beverage or baking a cake, the key is moderation and experimentation to find the perfect balance for your taste buds and health goals.

Frequently Asked Questions

No, you cannot use a 1:1 ratio unless you have a specific commercial baking blend designed for this purpose. Pure stevia extract is hundreds of times sweeter than sugar and requires a much smaller amount.

For baking, use a conversion chart for liquid or powdered stevia and add bulking agents like applesauce, yogurt, or extra egg whites to compensate for sugar's volume and texture. For simpler baking, look for 1:1 stevia baking blends.

Some people report a mild, bitter, or licorice-like aftertaste with certain stevia products, especially if too much is used. You can minimize this by using the correct amount and considering a blended sweetener.

Yes, stevia is a popular and safe sugar substitute for people with diabetes because it is zero-calorie and does not raise blood sugar or insulin levels.

Typically, two to four drops of liquid stevia concentrate are equivalent to the sweetness of one teaspoon of sugar.

Stevia packets are often diluted with fillers like dextrose or maltodextrin to provide a bulkier, more sugar-like texture for single servings. Pure stevia powder is a highly concentrated extract with no fillers, meaning a much smaller amount is needed.

Stevia lacks the bulk of sugar, which is essential for providing structure and moisture in baking. If your cake didn't rise, you likely failed to compensate for the lost volume by adding a bulking agent like applesauce or extra egg whites.