How Many Calories Are in a Teaspoon of Monk Fruit?

December 17, 2025 •

3 min read

According to the USDA, a standard serving of pure monk fruit sweetener contains zero calories. A single teaspoon of monk fruit extract, known for its intense sweetness, has virtually no caloric value, making it a popular choice for those looking to reduce sugar and calorie intake.

Quick Summary

Pure monk fruit extract is a zero-calorie, zero-carbohydrate natural sweetener derived from the monk fruit. Its sweetness comes from compounds called mogrosides, which are not absorbed by the body as sugar. It is suitable for those on low-carb and ketogenic diets and for managing blood sugar levels.

Key Points

Zero Calories: Pure monk fruit extract has no calories per serving, including a teaspoon.
Mogrosides are the Key: The sweetness comes from mogrosides, which are not absorbed by the body, thus providing no energy.
Watch for Blends: Many commercial products mix monk fruit with other ingredients like erythritol or dextrose, which may contain calories.
Higher Sweetness: Monk fruit extract is up to 250 times sweeter than sugar, so a small amount goes a long way.
Safe for Diabetics and Keto: Because it doesn't affect blood sugar levels, monk fruit is a safe sweetener for those with diabetes and those on low-carb diets.
FDA Approved: Monk fruit has been deemed 'Generally Recognized as Safe' (GRAS) by the U.S. Food and Drug Administration.

Understanding Monk Fruit's Zero-Calorie Sweetness

Monk fruit, or luo han guo, is a small round fruit native to Southeast Asia. Unlike sugar, its sweetness doesn't come from fructose or glucose but from powerful antioxidants called mogrosides. During processing, manufacturers crush the fruit, extract the juice, and isolate the mogrosides, which are then used to create liquid or powdered sweeteners. Because the human body doesn't metabolize mogrosides for energy, they pass through without contributing any calories.

The Mogrosides Factor

Mogrosides are triterpene glycosides that give monk fruit its intense sweetness, which can be 150 to 250 times sweeter than regular table sugar. This potency is why only a tiny amount is needed to achieve the desired level of sweetness. In the upper gastrointestinal tract, these mogrosides are not absorbed. Instead, they travel to the colon where gut bacteria break them down. The resulting metabolites are then excreted from the body, ensuring no caloric impact. This unique metabolic process is the key to monk fruit's status as a zero-calorie sweetener.

Pure Monk Fruit vs. Monk Fruit Blends

While pure monk fruit extract is calorie-free, many commercial products blend it with other ingredients to add bulk and counteract its powerful sweetness. These additives can sometimes introduce calories, carbohydrates, and other components. It is crucial to read the ingredient label to understand what is in your specific monk fruit product.

Common Blending Agents and Their Impact

Erythritol: A sugar alcohol naturally found in some fruits. It contains virtually no calories or net carbs and is a common bulking agent in monk fruit sweeteners. However, some individuals may experience digestive issues like bloating or gas with excessive consumption. Recent research has also raised concerns regarding its potential link to cardiovascular issues in at-risk individuals, though more studies are needed.
Dextrose: A simple sugar made from corn, dextrose is used in some monk fruit blends as a filler. Unlike pure monk fruit, dextrose contains calories and can impact blood sugar levels.
Inulin: A type of soluble fiber, inulin is used as a prebiotic and bulking agent. While it adds a small amount of carbohydrates, it does not significantly increase the calorie count.

Comparison: Monk Fruit Sweetener vs. Other Sweeteners

This table compares the caloric and health profiles of monk fruit and other popular sweeteners to provide a clearer perspective on its dietary role.


Sweetener	Calories per Teaspoon	Glycemic Impact	Best For...	Considerations
Pure Monk Fruit	0	None	Keto, weight management, diabetes	Can have a slightly fruity or bitter aftertaste. Often blended with other ingredients.
Granulated Sugar	~16	High	Traditional baking, full-calorie recipes	Raises blood sugar significantly; contributes to calorie intake and weight gain.
Stevia	0	None	General use, beverages, baking	Some brands have a notable aftertaste. Can cause digestive issues for some people.
Honey	~21	Moderate	Natural sweetener, limited use	Contains calories and impacts blood sugar; not suitable for keto diets.

Monk Fruit and Health

For those managing their weight, monk fruit's zero-calorie profile can be a significant advantage, helping to reduce overall daily calorie intake when used to replace high-calorie sweeteners like sugar. Similarly, its lack of effect on blood sugar levels makes it a valuable option for people with diabetes. However, while the FDA has designated monk fruit as Generally Recognized As Safe (GRAS), its relative newness to the mass market means more research is needed to fully understand its long-term health effects.

Using Monk Fruit in Cooking and Baking

Monk fruit is heat-stable, making it a versatile ingredient for cooking and baking. When substituting sugar, it's important to remember that pure monk fruit is far more potent, so you'll need to use much less. Blends that are formulated for a 1:1 sugar replacement, such as those containing erythritol, offer more convenient measurement. You may also need to add bulking agents like almond flour or xanthan gum to recipes to compensate for the missing volume and moisture that sugar provides.

Conclusion: The Sweet Takeaway

In conclusion, a teaspoon of pure monk fruit extract contains zero calories, thanks to its unique sweetening compounds known as mogrosides, which the body does not metabolize for energy. This makes it an attractive alternative to sugar for managing calorie intake, controlling blood sugar, and supporting ketogenic and low-carb lifestyles. When purchasing, always check the product label for added ingredients, such as erythritol or dextrose, which could add minimal calories and potentially cause digestive discomfort. By understanding the composition of your specific monk fruit product, you can enjoy guilt-free sweetness while achieving your health and wellness goals.

Frequently Asked Questions

No, pure monk fruit sweetener does not affect blood sugar levels because its sweetening compounds, mogrosides, are not metabolized like sugar.

The FDA considers monk fruit extract to be 'Generally Recognized as Safe' (GRAS) for the general population, including children and pregnant women.

Yes, by replacing high-calorie sugar with zero-calorie monk fruit, you can reduce your overall calorie intake, which may aid in weight management.

Pure monk fruit has no known side effects, though blends containing sugar alcohols like erythritol can cause digestive issues in some people. Allergies are rare but possible if you are sensitive to gourds.

Some monk fruit products are blends that include other sweeteners or fillers, such as dextrose, which can add a minimal amount of calories and carbohydrates.

Because it is much sweeter than sugar, you'll need to use less pure monk fruit. Some blends are formulated for 1:1 sugar replacement. You may also need to adjust for texture by adding bulking agents.

Monk fruit has a clean sweetness, sometimes with a slightly fruity taste. Some people may notice a mild aftertaste, though it is generally less pronounced than that of other natural sweeteners like stevia.