How Many Calories Are in the Equal Packet? A Deeper Look at Sweeteners

November 26, 2025 •

4 min read

An Equal packet, often advertised as having zero calories, actually contains a negligible amount—around 4 calories, a fact that surprises many health-conscious consumers. This low-calorie count is key to understanding the nature of this popular sugar substitute and answering the question: how many calories are in the Equal packet?

Quick Summary

An Equal packet contains a small, rounded-down number of calories derived from bulking agents like dextrose and maltodextrin, not the intense sweeteners themselves.

Key Points

Not Actually Zero Calories: An Equal packet contains approximately 4 calories, a fact allowed by FDA labeling rules for products under 5 calories per serving.
Bulking Agents Add Calories: The few calories in an Equal packet come from bulking agents like dextrose and maltodextrin, which are added to make the potent sweetener measurable.
Aspartame is the Key Sweetener: The intense sweetness comes from aspartame, which is 200 times sweeter than sugar and used in amounts too small to contribute significantly to the calorie count.
Ideal for Beverages, Not Baking: Aspartame is not heat-stable, making Equal best for sweetening coffee, tea, and cold drinks rather than baked goods.
Useful for Health Management: As a low-calorie sugar alternative, Equal can be a helpful tool for individuals managing their weight or blood sugar, such as those with diabetes.

The Surprising Calorie Count in an "Equal" Packet

While Equal is often branded as a "zero calorie" sweetener, a standard individual packet contains approximately 4 calories. The reason for this discrepancy lies in food labeling regulations. In the United States, if a serving contains fewer than 5 calories, the FDA permits it to be labeled as having zero calories. Since the amount of intense sweetener used in an Equal packet is so minuscule, bulking agents are added to make it measurable for consumers, and these agents are the source of the calories.

The Role of Bulking Agents in Equal

The intense sweetness of aspartame and acesulfame potassium means only a tiny fraction of a gram is needed to achieve the desired effect. To make the product practical for consumers to use and measure, fillers or bulking agents are added. These agents make up the bulk of the powder in the packet and contribute the small number of calories. In Equal's case, these agents are dextrose and maltodextrin.

Deconstructing the Ingredients: Aspartame and Bulking Agents

To truly understand the caloric content, one must examine the specific components of the Equal packet. The formula for the original Equal packets is relatively simple, combining two powerful sweeteners with two common bulking agents.

Aspartame: The Intense Sweetener

Aspartame is a low-calorie artificial sweetener made from two amino acids, aspartic acid and phenylalanine. While aspartame itself provides 4 calories per gram, just like sugar, it is about 200 times sweeter than sugar. This high potency means that only a negligible amount is required to sweeten a food or drink, rendering its caloric contribution practically zero. Because it is heat-sensitive, aspartame is not ideal for baking and is primarily used in beverages and other products that are not heated for prolonged periods.

The Role of Dextrose and Maltodextrin

Dextrose and maltodextrin are both carbohydrates derived from corn. As bulking agents, they serve to dilute the intense sweeteners and provide the necessary volume for the product to be packaged and measured easily. Both of these ingredients contain calories:

Dextrose: A simple sugar that provides approximately 3.4 calories per gram.
Maltodextrin: A polysaccharide with a caloric value of 4 calories per gram.

The combination of these caloric bulking agents is what accounts for the 4 calories in each packet. The actual caloric value of the high-intensity sweeteners is so minimal that it doesn't significantly impact the overall count, which is then rounded down to zero for labeling purposes.

Equal vs. Sugar and Other Sweeteners

Understanding the caloric difference is crucial for weight management and dietary control. Here's a comparison table to illustrate how Equal stacks up against regular sugar and other popular sweeteners.


Feature	Equal Packet	Table Sugar (2 tsp)	Splenda Packet	Stevia Packet (Truvia)
Approximate Calories	~4 calories	~32 calories	<5 calories	~0 calories
Sweetness Equivalence	2 teaspoons of sugar	2 teaspoons of sugar	2 teaspoons of sugar	2 teaspoons of sugar
Primary Sweetener	Aspartame, Acesulfame K	Sucrose	Sucralose	Stevia Leaf Extract
Caloric Source	Bulking Agents (Dextrose, Maltodextrin)	Sucrose	Bulking Agents (Dextrose, Maltodextrin)	None (most versions)
Baking Compatibility	Poor (becomes bitter)	Excellent	Good	Varies by brand

Nutritional Considerations and Use Cases

Equal, as a low-calorie sweetener, serves a variety of purposes for consumers managing their health. Its use is particularly relevant for those with specific dietary needs.

Diabetes Management: For individuals with diabetes, Equal offers a way to enjoy a sweet taste without significantly affecting blood sugar levels, though the impact of bulking agents should still be considered.
Weight Management: Replacing high-calorie sugar with a low-calorie alternative like Equal can help reduce overall caloric intake, supporting weight loss or maintenance goals.
Beverages: Equal dissolves quickly in hot or cold drinks, making it a convenient choice for sweetening coffee, tea, and other beverages.

However, Equal's use is not without limitations. The intense sweetness can sometimes lead to a craving for more sweet foods. Furthermore, the stability of aspartame at high temperatures limits its use in baking, where other sugar substitutes like Splenda might be more suitable.

Safety and Regulatory Standards

Equal's primary sweetener, aspartame, is one of the most thoroughly tested food ingredients on the market. It has received regulatory approval in over 100 countries and is considered safe for consumption by major health authorities, including the Canadian Diabetes Association. The safety of aspartame has been a subject of extensive research and debate, but the consensus among major scientific bodies is that it is safe within recommended intake levels. The FDA, for instance, has set an Acceptable Daily Intake (ADI) for aspartame, a level of consumption that is considered safe over a lifetime.

For more detailed information on artificial sweeteners and their safety, authoritative sources like the Healthline article on artificial sweeteners can be reviewed.

Conclusion: The Bottom Line on Equal's Calories

While an Equal packet is marketed as a zero-calorie sweetener, the reality is that it contains a small number of calories, approximately 4 per packet, due to the presence of bulking agents such as dextrose and maltodextrin. However, because this caloric contribution is so minimal, it meets the FDA's requirements for a zero-calorie label. For most people, this distinction is irrelevant to their overall diet. The intense sweetness is delivered by aspartame, which is used in such small amounts that it does not add significant calories. Ultimately, Equal remains a viable low-calorie alternative for those looking to reduce their sugar intake, especially in beverages and other unheated foods.

Frequently Asked Questions

The FDA allows food products containing fewer than 5 calories per serving to be labeled as having zero calories. Equal's primary sweeteners are so potent that only a small amount is needed, and the resulting calorie count, mostly from bulking agents, falls within this rounding-down rule.

The calories come from the bulking agents used to create volume and make the product easy to measure. The main bulking agents are dextrose and maltodextrin, both of which are carbohydrates.

Yes, aspartame does contain calories, providing 4 calories per gram, similar to sugar. However, because it is about 200 times sweeter than sugar, such a small amount is used that its caloric contribution is negligible.

A single packet of Equal, equivalent in sweetness to two teaspoons of sugar, contains approximately 4 calories, while two teaspoons of regular sugar would contain about 32 calories.

Yes, Equal can be a useful tool for individuals with diabetes as it sweetens foods with minimal carbohydrates and calories compared to sugar. However, it's always recommended to consider the impact of all ingredients on blood sugar levels.

No, Equal is not ideal for baking because aspartame is unstable at high temperatures and can lose its sweetness or develop a bitter aftertaste when heated for prolonged periods. It is best suited for cold or hot beverages.

Equal contains aspartame and acesulfame potassium, while Splenda contains sucralose. Equal is not stable for baking, whereas Splenda is generally considered more stable under heat. Both use bulking agents that contribute a negligible number of calories per packet.