Do Sugar Alcohols Count as Calories? A Guide to Polyols

January 10, 2026 •

3 min read

According to the FDA, sugar alcohols provide fewer calories per gram than regular sugar because they are not completely absorbed by the body. This incomplete absorption is the key to understanding the nuanced answer to the question: do sugar alcohols count as calories?.

Quick Summary

Answering if sugar alcohols contain calories requires understanding that they are partially absorbed carbohydrates. While not calorie-free like some artificial sweeteners, they provide fewer calories than regular sugar, influencing overall caloric intake and blood sugar levels. Factors like the specific type of polyol and individual digestion affect the total calories absorbed.

Key Points

Not Calorie-Free: Sugar alcohols, or polyols, do count as calories, providing fewer calories per gram than regular sugar because they are only partially absorbed by the body.
Varied Caloric Content: The exact caloric value differs by type. Erythritol, for instance, contains almost zero calories (0.2 kcal/g), while xylitol and sorbitol contain 2.4 and 2.6 kcal/g, respectively.
Blood Sugar Impact: While they have a lower glycemic index than sugar and cause a smaller rise in blood glucose, they are still carbohydrates and can affect blood sugar levels, especially in larger quantities.
Potential for Digestive Issues: Overconsumption of sugar alcohols can cause gastrointestinal side effects like bloating, gas, and diarrhea, particularly with sorbitol and mannitol.
Read the Label: Check the Nutrition Facts panel for the amount of sugar alcohol and consider subtracting half of this amount from the total carbohydrates when counting carbs, especially for diabetes management.
Prioritize Moderation: Despite being lower in calories, products with sugar alcohols should be consumed in moderation as part of a balanced diet, with whole foods being the better focus.

What Exactly Are Sugar Alcohols?

Sugar alcohols, also known as polyols, are a type of carbohydrate whose structure resembles both sugar and alcohol, but they contain no ethanol. They are naturally found in small amounts in some fruits and vegetables, like strawberries and plums, but are also manufactured for use in processed foods. The primary appeal of polyols is their sweet taste with fewer calories per gram than regular sugar, making them a popular ingredient in "sugar-free" and low-calorie products. Common types include erythritol, xylitol, sorbitol, and maltitol.

The Science Behind the Calorie Reduction

The primary reason sugar alcohols have fewer calories is their incomplete absorption by the small intestine. Unlike sucrose, which is quickly and fully absorbed, polyols travel partially undigested to the large intestine. The unabsorbed portion is then fermented by gut bacteria, which contributes fewer calories to your total intake. This incomplete absorption rate is the core factor that determines the caloric value of each specific sugar alcohol. Erythritol is a notable exception, as it is largely absorbed but not metabolized, meaning it is excreted in urine mostly intact and contributes almost zero calories.

Caloric Breakdown of Common Sugar Alcohols

The caloric content of sugar alcohols varies significantly depending on the specific type of polyol. This is in contrast to regular table sugar (sucrose), which is a consistent 4 calories per gram. The caloric values assigned to polyols are standardized for food labeling, but individual digestion can cause some variation.


Sugar Alcohol	Calories per gram	Characteristics	Usage
Erythritol	0.2	Minimal digestive side effects due to near-zero metabolism.	Baked goods, beverages, sugar substitutes.
Xylitol	2.4	Cooling sensation, similar sweetness to sucrose.	Chewing gum, mints, dental products.
Sorbitol	2.6	Found in fruits, often used as a humectant.	Sugar-free candies, gums, frozen desserts.
Maltitol	2.1	Tastes very similar to sugar, gives a creamy texture.	Sugar-free chocolates, baked goods, ice cream.
Lactitol	2.0	Mild sweetness, flavor profile similar to sucrose.	Sugar-reduced preserves, candies, ice cream.

What to Know About Sugar Alcohols and Your Diet

For individuals with diabetes or those monitoring carbohydrate intake, sugar alcohols require careful attention. While their effect on blood sugar is less significant than regular sugar, they are not without impact. Foods labeled “sugar-free” or “no sugar added” that contain polyols are not necessarily “free” foods to be eaten without limit.

Lists of products containing sugar alcohols include:

Confectionery: Sugar-free hard candies, chocolates, and gums.
Baked Goods: Low-carb cakes, cookies, and other sweet treats.
Beverages: Sugar-free sodas, flavored water, and sports drinks.
Oral Hygiene Products: Toothpaste and mouthwash for their anti-cavity benefits.
Snack Foods: Protein bars, and some specialty ice creams.

Digestive and Health Considerations

Excessive consumption of sugar alcohols, particularly sorbitol and mannitol, can lead to gastrointestinal issues such as bloating, gas, stomach pain, and diarrhea. This is due to the fermentation process in the large intestine. Many food products containing these specific polyols carry a warning label about potential laxative effects. Moderation is key to avoiding these uncomfortable side effects.

Recent studies have raised concerns regarding certain sugar alcohols, with one observational study linking high levels of erythritol to an increased risk of heart attack or stroke. While association doesn't prove causation and more research is needed, this highlights the importance of not over-relying on any one type of sugar substitute. Focusing on whole foods remains the safest approach.

How to Interpret Nutrition Labels

Reading a nutrition label is crucial when managing sugar alcohol consumption. On a Nutrition Facts panel, sugar alcohols are listed under "Total Carbohydrate". For managing blood sugar or calories, some health experts, such as those at WebMD, suggest subtracting half the grams of sugar alcohol from the total carbohydrate count, especially if more than 5 grams are present. This helps provide a more accurate estimate of the net impact on your blood sugar.

Conclusion: Navigating Sugar Alcohols

In conclusion, sugar alcohols do count as calories, but the amount is significantly less than regular sugar due to their incomplete absorption. They can be a useful tool for managing calorie intake and blood sugar, especially for individuals with diabetes, but are not a magic bullet for weight loss or a completely free-consumption food. Understanding the specific caloric value and potential side effects of different polyols, like erythritol's near-zero calories versus sorbitol's 2.6 per gram, is important for making informed dietary choices. As with most aspects of nutrition, moderation is the best policy. For more information on food labeling regulations, refer to the FDA's official guidance on Interactive Nutrition Facts Labels.

Frequently Asked Questions

No, sugar alcohols are not completely calorie-free. They contain fewer calories than regular sugar (4 calories per gram) because they are incompletely absorbed by the body, with most providing between 1.5 and 3 calories per gram.

Erythritol is the sugar alcohol with the fewest calories, containing only about 0.2 calories per gram. This is because it is absorbed but not metabolized by the body, and is instead mostly excreted in the urine.

Sugar alcohols can cause digestive issues like gas, bloating, and diarrhea because they are not fully absorbed in the small intestine. They travel to the large intestine where they are fermented by bacteria, which can cause discomfort, especially in large amounts.

Yes, people with diabetes should account for the calories and carbohydrates from sugar alcohols. The American Diabetes Association recommends subtracting half the grams of sugar alcohol from the total carbohydrate count on the label to get a more accurate picture of their impact.

Sugar alcohols are carbohydrates with fewer calories, while many artificial sweeteners are non-nutritive, meaning they contain virtually no calories. Artificial sweeteners are also typically much sweeter than sugar and sugar alcohols.

Sugar alcohols are commonly found in products labeled "sugar-free" or "diet," such as chewing gum, hard candies, chocolates, baked goods, ice cream, and certain beverages.

Sugar alcohols can help reduce overall calorie intake compared to consuming regular sugar. However, they are not a cure-all for weight loss, and consuming excessive amounts, along with other high-calorie ingredients in processed foods, can still contribute to weight gain.