Understanding Nutrition: What natural sweetener has 0 calories?

October 10, 2025 •

3 min read

According to a national survey, over 40% of adults consume low-calorie sweeteners daily, leading many to ask: what natural sweetener has 0 calories?. The answer lies in plant-derived options like Stevia and Monk Fruit extract, which provide sweetness without impacting blood sugar or calorie intake.

Quick Summary

Stevia and Monk Fruit extract are two popular plant-based, zero-calorie sweeteners that serve as an alternative to sugar for managing calorie intake and blood sugar. They differ in taste, aftertaste, and culinary use, and should be chosen based on individual needs and preferences.

Key Points

Stevia is a Zero-Calorie Plant Extract: Derived from the Stevia rebaudiana plant, its sweet compounds (steviol glycosides) are not metabolized by the body, providing zero calories.
Monk Fruit Gets Sweetness from Mogrosides: The sweetness in Monk Fruit comes from mogrosides, which are antioxidants extracted from the gourd, resulting in a zero-calorie sweetener.
Taste Differs Between Stevia and Monk Fruit: Stevia can have a bitter aftertaste, while Monk Fruit typically has a cleaner, fruity flavor.
Erythritol is a Low-Calorie Option with Concerns: A low-calorie sugar alcohol often used as a bulking agent, Erythritol has been linked to potential cardiovascular risks in recent studies.
Sweeteners Affect Baking Differently: Stevia and Monk Fruit don't caramelize like sugar, so specific recipes or blends may be needed for baking to achieve proper texture and color.
Moderation is Key with All Sweeteners: Even natural, zero-calorie options should be consumed in moderation as part of a balanced diet focused on whole foods.

For individuals seeking to reduce their sugar intake without compromising on sweetness, natural, zero-calorie sweeteners have become a valuable tool. Unlike processed artificial sweeteners, these options are derived from plants and provide a similar taste experience with no caloric cost. Understanding the differences between these options is crucial for making informed choices.

Stevia: The Plant-Derived Sweetness

Stevia, sourced from the Stevia rebaudiana plant, contains sweet steviol glycosides that are not metabolized by the body, resulting in zero calories and significant sweetness compared to sugar. It is considered safe for diabetics and may offer other health benefits. However, some users note a bitter aftertaste, and blends with sugar alcohols can cause digestive discomfort.

Monk Fruit: The Antioxidant-Rich Gourd

Monk fruit, or luo han guo, from Southeast Asia, gets its zero-calorie sweetness from mogroside antioxidants. It generally has a cleaner, less bitter taste than Stevia and may offer antioxidant and anti-inflammatory benefits. Monk fruit is suitable for diabetic and keto diets but tends to be more expensive and is often mixed with fillers.

Erythritol: A Low-Calorie Sugar Alcohol

Erythritol, a sugar alcohol found naturally and produced through fermentation, offers a sugar-like taste with a mild cooling effect. It has approximately 0.2 calories per gram and does not raise blood sugar. However, recent research has linked higher blood erythritol levels to an increased risk of cardiovascular events, and excessive consumption can lead to digestive issues.

Practical Uses and Considerations

The choice of sweetener can impact the outcome, especially in baking.

Baking Considerations

Stevia can be used in baking but may affect texture and browning; specific blends are available for better results. Monk fruit works well in baking and is heat-stable but is often blended due to its high intensity. Erythritol is good for baking as it provides bulk, though it doesn't caramelize; it is often combined with other sweeteners.

General Use

Both Stevia and Monk Fruit are convenient for sweetening beverages. It's important to check ingredient labels for fillers, especially in blended products.

Comparison of Natural Zero-Calorie Sweeteners


Sweetener	Calories	Sweetness Level (vs sugar)	Taste Profile	Best For	Concerns
Stevia	0	200-400x	Intense sweetness, potential bitter aftertaste	Beverages, blood sugar control	Aftertaste, fillers, digestive issues if blended
Monk Fruit	0	100-250x	Clean, fruity taste, minimal aftertaste	Beverages, baking, blood sugar control	Cost, often blended with fillers
Erythritol	~0.2 per gram	~60-80%	Sugar-like, mild cooling effect	Baking, adding bulk to blends	Gastrointestinal distress, heart health risk concerns

The Bottom Line: Which Sweetener is Right for You?

Both Stevia and Monk Fruit offer zero-calorie sweetness, with the choice depending on taste preference and dietary needs. Monk fruit may be preferred if aftertaste is a concern, while Stevia is generally more affordable. Always check labels for fillers. A balanced diet with whole foods should be the priority, using these sweeteners in moderation.

Conclusion

Stevia and Monk Fruit are the main natural zero-calorie sweeteners. Each has unique characteristics that affect their use. Erythritol, a low-calorie sugar alcohol often found in blends, has recent health concerns. Choosing the right sweetener involves considering taste, intended use, and being mindful of potential fillers. Ultimately, these sweeteners can help reduce sugar intake when used moderately as part of a healthy diet.

Visit the American Heart Association for more information on low-calorie sweeteners.

Frequently Asked Questions

Yes, Stevia and Monk Fruit extract are the two primary natural, plant-derived sweeteners that are considered zero-calorie because their sweet compounds (steviol glycosides and mogrosides, respectively) are not metabolized by the body for energy.

While Erythritol is a naturally occurring sugar alcohol, it is not truly zero-calorie, though it contains very few calories (approx. 0.2 calories/gram). It is often used in blends with other zero-calorie sweeteners.

The best choice depends on personal preference. Monk Fruit is often preferred for its clean taste and lack of aftertaste, while Stevia is more widely available and generally less expensive. Personal taste, cost, and intended use are the main factors.

Some individuals, particularly those sensitive to sugar alcohols often used as fillers in commercial blends, may experience bloating, gas, or diarrhea from excessive intake. Pure extracts are less likely to cause these issues.

Yes, both are heat-stable and can be used for baking. However, since they don't provide the bulk or browning properties of sugar, specialized blends or recipe adjustments may be necessary to achieve the desired texture and volume.

Yes, Stevia and Monk Fruit are generally considered safe for people with diabetes because they do not raise blood sugar levels. They can help reduce sugar intake and manage blood glucose.

While high-purity Stevia and Monk Fruit extracts are generally safe, recent studies have raised concerns about Erythritol, specifically linking high blood levels to an increased risk of heart attack and stroke. Moderation is advised, and it's best to consult a healthcare professional with any concerns.