How many calories are actually in Splenda?

January 4, 2026 •

3 min read

While the active sweetener sucralose has zero calories, a standard 1-gram packet of Splenda contains approximately 3.36 calories. This counterintuitive fact stems from the addition of carbohydrates like maltodextrin and dextrose to provide bulk, as the pure sucralose is so potent that only a tiny amount is needed.

Quick Summary

Splenda packets contain around 3.36 calories, despite being labeled as 'zero calorie' under FDA regulations. The calories come from added bulking agents like maltodextrin and dextrose, not the sucralose itself, which is calorie-free.

Key Points

Hidden Calories: Splenda packets contain approximately 3.36 calories, not zero, because of added bulking agents like dextrose and maltodextrin.
FDA Regulation: The "zero calorie" label is permitted by the FDA for products containing less than 5 calories per serving.
Sucralose vs. Splenda: Pure sucralose is calorie-free, but Splenda packets require carbohydrate fillers to increase volume and usability.
Liquid Alternatives: Liquid Splenda sweeteners, which often omit the bulking agents, are genuinely zero-calorie options.
Minimal Impact: The calories from a single Splenda packet are negligible for most people, but consistent, high-volume consumption could add up.
Other Sweeteners: Stevia and monk fruit are also calorie-free alternatives to consider, with some variations containing different fillers.

The Hidden Calories in Your "Zero-Calorie" Sweetener

For years, Splenda has been marketed as a "no-calorie" sweetener, a simple solution for those looking to reduce their sugar and calorie intake. However, a closer look at the nutrition facts reveals a more complex reality. The U.S. Food and Drug Administration (FDA) regulations permit products containing less than 5 calories per serving to be labeled as having "zero calories". This regulatory loophole is why a 1-gram packet of Splenda can claim zero calories, even though it actually contains approximately 3.36 kcal. This small amount is not from the sucralose itself but from the fillers required to make it usable.

Why Splenda Packets Aren't Truly Zero-Calorie

The primary reason for the calorie count in Splenda packets is the addition of bulking agents. The key sweetening ingredient, sucralose, is derived from sugar but is about 600 times sweeter. A minuscule amount of pure sucralose would be far too potent to use in a way that mimics sugar. To solve this, manufacturers combine the sucralose with carbohydrates like maltodextrin and dextrose to create the familiar yellow packets. These filler ingredients are what contribute the minimal number of calories found in each packet.

Understanding the Difference Between Sucralose and Splenda

It is crucial to differentiate between the chemical compound sucralose and the brand-name product Splenda. Sucralose itself is a calorie-free, non-nutritive sweetener. When it enters the body, most of it passes through unabsorbed. The small amount that is absorbed is not metabolized for energy and therefore contributes zero calories. The calories associated with Splenda only exist because of the added ingredients in its powdered and granulated forms.

What to Consider in Other Splenda Products

Not all Splenda products contain these bulking agents. For example, liquid Splenda sweeteners often contain pure sucralose and water, making them genuinely zero-calorie. Other variations, like Splenda Naturals Monk Fruit, may use erythritol, a sugar alcohol that is also virtually calorie-free. It is important for consumers to read the ingredient list for each specific product to understand its actual calorie content.

Comparison: Splenda Packets vs. Other Sweeteners

To put Splenda's caloric content into perspective, it helps to compare it to other common sweeteners. A standard 1-gram packet of Splenda is only a fraction of the calories found in a typical sugar packet, but it is not entirely calorie-free.


Sweetener Type	Calories per 1-gram packet	Key Ingredients	Is it truly 'zero-calorie'?
Splenda Packets	~3.36 kcal	Sucralose, Maltodextrin, Dextrose	No, due to fillers
Pure Sucralose	0 kcal	Sucralose	Yes, as a standalone compound
Table Sugar	~4 kcal	Sucrose	No, it provides 4 calories per gram
Stevia	0 kcal	Steviol glycosides	Yes, naturally derived
Monk Fruit	0 kcal	Monk fruit extract	Yes, naturally derived

Potential Health Considerations

While the calorie count of a few Splenda packets is negligible for most people, it's worth understanding the broader implications, particularly for those on strict diets or with diabetes. The small amount of carbohydrates from the fillers might accumulate if consumed in large quantities, though this is not a concern for a standard cup of coffee. The long-term effects of sucralose and other artificial sweeteners continue to be a subject of ongoing research, with some studies suggesting potential impacts on gut bacteria and insulin sensitivity. Consumers should weigh the benefits of reduced sugar intake against these ongoing discussions.

Conclusion

In short, while Splenda packets are not technically zero-calorie due to bulking agents like maltodextrin, the caloric contribution is minimal and allows the product to be labeled as such under FDA rules. The pure sweetener, sucralose, is indeed calorie-free. For those seeking a truly calorie-free option, liquid sucralose or other natural alternatives like stevia or monk fruit are available. For most casual users, the small caloric amount in a packet is not a cause for concern, but being informed helps make healthier and more mindful dietary choices.

Frequently Asked Questions

The FDA allows food products to be labeled as 'zero calorie' if they contain less than 5 calories per serving. Since a single 1-gram packet of Splenda contains approximately 3.36 calories, it meets this federal guideline.

The calories in Splenda packets come from the carbohydrate-based bulking agents, such as maltodextrin and dextrose, which are used to give the sweetener volume. The sucralose itself is calorie-free.

Sucralose is the artificial, calorie-free sweetening compound. Splenda is a brand-name product that contains sucralose, but also includes other ingredients, like bulking agents, in its powdered form.

Liquid Splenda sweeteners typically do not contain the carbohydrate bulking agents found in the packets and are therefore genuinely zero-calorie.

Yes, other truly zero-calorie options include pure stevia extract and monk fruit sweetener, which are derived from natural sources. However, some blended products of these may also contain fillers.

The sucralose in Splenda generally does not affect blood sugar or insulin levels in most people. However, some studies have shown conflicting results, and the fillers, maltodextrin and dextrose, can cause blood sugar spikes in certain individuals.

For moderate use, the calories from Splenda packets are negligible. However, for those who consume very large quantities, the calories and carbs from the bulking agents could potentially accumulate over time.