Nutrition Diet: How many packets of sweetener equal 1 cup of sugar?

October 21, 2025 •

3 min read

Approximately 24 packets of granular-style, low-calorie sweetener from brands like Splenda or Equal are needed to match the sweetness of 1 cup of table sugar. However, the specific answer to how many packets of sweetener equal 1 cup of sugar? depends heavily on the brand, type of sweetener, and the recipe's purpose.

Quick Summary

The conversion from sugar to sweetener packets varies significantly across different brands and types of sweeteners. Factors like concentration, bulking agents, and heat stability influence the equivalent ratio. This article provides a comprehensive conversion guide for popular options and outlines important considerations for baking.

Key Points

Standard Conversion: For many popular brands like Splenda and Equal, 24 packets provide the sweetness of 1 cup of sugar, with each packet equivalent to about two teaspoons.
Variety of Sweeteners: The amount varies by sweetener type, with some concentrated forms like pure stevia powder requiring only a tiny fraction of a teaspoon for the same sweetness.
Baking Challenges: Artificial sweeteners do not offer the same bulk, moisture, or browning properties as sugar, which can negatively affect the texture and appearance of baked goods.
Bulking and Moisture Adjustments: When baking with concentrated sweeteners, adding bulking agents like fruit puree or reducing other liquids is necessary to achieve the desired results.
Heat Stability Matters: Aspartame (Equal) is not heat-stable and should only be used in no-bake recipes or added after cooking, unlike sucralose (Splenda) which is heat-stable.
Consider Blends: For easier baking, many manufacturers offer specific blends or granular products that can be substituted cup-for-cup with sugar without significant recipe modification.

The Basic Sweetener Packet Conversion

For many of the most common artificial sweeteners, such as those made from sucralose, aspartame, or saccharin, a single packet is designed to provide the sweetness equivalent of about two teaspoons of sugar. Considering that one cup of sugar is equivalent to 48 teaspoons, a simple calculation reveals that approximately 24 packets are needed to replace one cup of sugar. However, this general rule applies primarily to brands like Splenda (sucralose), Equal (aspartame), and Sweet'n Low (saccharin) and can differ based on the sweetener's base formulation.

Why Sweetener Conversion Isn't Always a Simple Swap

Substituting sugar with a low-calorie sweetener is not a straightforward task, especially in baking. While sweeteners provide sweetness, they lack the physical properties of sugar that are critical for baked goods. Sugar provides:

Bulk and Volume: It adds substance to cookies, cakes, and other baked items.
Moisture: Sugar is a humectant, meaning it holds moisture, preventing baked goods from drying out.
Browning and Caramelization: It contributes to the golden-brown crust and complex flavor profile through the Maillard reaction.

Because of these differences, simply swapping out sugar for packets can result in flat, dry, or pale baked goods. Recipes specifically designed for low-calorie sweeteners, or the use of bulking agents, may be necessary for successful results.

Sweetener Conversion Table for Common Brands

Here is a comparison of how different sweetener brands and types convert to 1 cup of sugar. Always check the specific product packaging, as formulations can change.


Type of Sweetener	Equivalent to 1 Cup of Sugar	Key Considerations for Baking
Sucralose (e.g., Splenda Packets)	~24 packets	Safe for baking, but results in different texture and browning. Consider adding bulk with fruit puree.
Sucralose (e.g., Splenda Granular)	1 cup (cup-for-cup)	Measures like sugar, but may result in faster baking and less browning.
Aspartame (e.g., Equal Packets)	~24 packets	Not heat-stable; loses sweetness when exposed to high heat. Best for uncooked recipes or adding after cooking.
Saccharin (e.g., Sweet'n Low Packets)	~24 packets	Heat-stable, but can have a bitter aftertaste, especially at higher concentrations.
Stevia (Pure Powdered Extract)	1/2 to 1 teaspoon	Extremely concentrated; requires a very small amount. Use a baking blend for recipes to provide bulk.
Monk Fruit (Granular)	1 cup (cup-for-cup)	Often measures cup-for-cup. Provides a clean taste with no aftertaste for many users.
Erythritol (Granular)	1 cup	Measures cup-for-cup. Can have a cooling sensation and lacks browning properties.

Adjusting Recipes for Low-Calorie Sweeteners

If you are using concentrated packet sweeteners or a pure extract like stevia, you will need to compensate for the missing volume and moisture. Here are some tips:

Add Bulking Agents: To replace the bulk of sugar, you can add ingredients like fruit puree (applesauce, mashed bananas), yogurt, or pumpkin. This helps maintain the structure and moisture of the finished product.
Adjust Liquids: If a recipe is very dependent on sugar's volume, you may need to reduce the amount of other liquids. For example, some recipes suggest reducing liquid ingredients by 3 tablespoons for every cup of sugar replaced.
Monitor Baking Time: Baked goods with low-calorie sweeteners may cook faster and will not brown in the same way as those with sugar. Be sure to check for doneness sooner than the recipe specifies.
Use Blends: For easier conversions, many brands offer baking-specific blends that include bulking agents or are specifically designed to be swapped cup-for-cup with sugar.

Conclusion

While a rough estimate of 24 packets can guide your understanding, the precise number of sweetener packets that equal one cup of sugar is highly specific to the product you are using. For everyday sweetening of beverages, the general conversion is reliable. However, for more complex recipes like baking, it is essential to consult the specific brand's conversion chart and be prepared to make adjustments for lost bulk and moisture. Understanding these nuances will help you achieve the best results while managing your sugar intake.

Additional resources

Allrecipes' Guide to Baking with Sugar Substitutes: An excellent resource for additional tips on adapting recipes.(https://www.allrecipes.com/article/baking-with-sugar-and-sugar-substitutes/)

Frequently Asked Questions

For most major brands of low-calorie granular sweetener, one packet is generally formulated to sweeten a food or drink to the same level as two teaspoons of sugar. However, this is a rule of thumb, and extreme concentrations like pure stevia extract are a notable exception.

While the sweetness will be comparable, using sweetener packets for baking is more complex than adding them to coffee. Sweeteners lack the bulk and moisture-retaining properties of sugar, requiring adjustments to the recipe for proper texture.

This is likely because the sweetener packets did not provide the necessary bulk and volume that sugar offers. In baking, sugar's physical properties are crucial for creating structure and preventing the product from spreading too much.

Heat-stable sweeteners like sucralose (Splenda) and certain stevia or monk fruit blends are generally suitable for baking. Brands that offer 'cup-for-cup' granular products are often the easiest to use.

To replace the lost bulk, you can use ingredients like applesauce, mashed bananas, pumpkin puree, or yogurt. These additions help restore moisture and volume to your baked goods.

A key difference is heat stability. Sucralose (Splenda) is heat-stable and can be used in baking. Aspartame (Equal) is not heat-stable and loses its sweetness when exposed to high heat, making it unsuitable for most baked goods.

Yes, you should always check the specific product's packaging or website for the most accurate conversion. While many powdered packets follow a similar conversion, brands and formulations can differ, especially for pure extracts or baking blends.