What Food Has Allulose in It? Uncovering Natural and Commercial Sources

January 6, 2026 •

3 min read

According to the International Society of Rare Sugars, allulose is one of the many sugars found in very low quantities in nature, classifying it as a 'rare sugar'. This article explores what food has allulose in it, from its scarce natural origins to its widespread use in commercial products.

Quick Summary

Allulose is naturally present in trace amounts in foods like dried fruit, maple syrup, and wheat. However, most allulose is produced commercially from corn for use in a variety of low-calorie and sugar-free products.

Key Points

Trace Natural Presence: Allulose is found in very small quantities in certain natural foods like figs, raisins, and maple syrup.
Industrial Production: The allulose used in most food products is manufactured at scale by converting fructose from corn or sugar beets.
Common Products: It is frequently used in low-calorie and keto-friendly products like ice creams, snack bars, and cereals.
Minimal Calorie Impact: Allulose is absorbed but not metabolized by the body, providing very few calories and having no impact on blood sugar.
Mimics Sugar: Unlike many other sweeteners, allulose behaves similarly to sugar in baking, providing moisture and browning properties.
Possible Side Effects: In large amounts, allulose can cause digestive distress like bloating and gas in some individuals.

What is Allulose and Why is it in Food?

Allulose is a rare, low-calorie sugar that is gaining popularity as a sugar substitute. It is absorbed but not metabolized by the body for energy, resulting in a calorie count of only about 0.4 kcal per gram, much lower than table sugar. Allulose is about 70% as sweet as sucrose and lacks the bitter aftertaste often associated with other sweeteners. Its functional properties, like browning and caramelizing, make it a useful ingredient for food manufacturers.

Natural Food Sources with Allulose

Naturally occurring allulose is found in very small, or trace, amounts in certain foods. These include:

Dried Fruits: Figs and raisins contain small quantities.
Maple Syrup: This natural sweetener also contains trace amounts.
Molasses: A byproduct of sugar refining, molasses contains small amounts.
Wheat: Allulose was first identified in wheat.

Commercial Products Containing Allulose

Most allulose on the market is produced industrially from fructose, often derived from corn. This allows it to be used in various commercial food and beverage products aimed at reducing sugar content. These products include:

Snack Bars: Used in many keto-friendly or low-sugar bars.
Ice Cream: Added to low-calorie and sugar-free ice creams for sweetness and texture.
Baked Goods: Utilized for its browning and moisture retention properties.
Cereals: Some breakfast cereals use allulose as a sweetener.
Beverages: Found in sugar-free soft drinks, flavored waters, and teas.
Syrups: Used as the base sweetener in sugar-free liquid syrups.

Benefits and Drawbacks of Allulose

Allulose is generally recognized as safe (GRAS) by the FDA. It offers several benefits:

Low Calorie: Contributes minimal calories.
No Blood Sugar Impact: Suitable for diabetics and keto diets.
Tastes Like Sugar: Closely mimics the taste and texture of sucrose.
Prebiotic Properties: May act as a prebiotic, though large amounts can cause digestive issues.

Potential drawbacks include:

Digestive Issues: Large amounts can cause discomfort.
Manufacturing Origin: Most is a processed ingredient.
Cost: Relatively expensive compared to sugar.

Allulose Source Comparison: Natural vs. Commercial


Feature	Natural Food Sources	Commercial Allulose Sweeteners
Allulose Quantity	Trace amounts, very low concentration	High concentration, pure product
Primary Purpose	Part of the food's natural composition	Purposefully added as a sweetener
Foods Found In	Dried figs, raisins, maple syrup, wheat	Low-calorie ice cream, snack bars, keto cereals
Caloric Contribution	Negligible, as a component of the whole food	Negligible, as it is nearly zero-calorie
Production Method	Naturally occurring	Enzymatic conversion of fructose (usually from corn)

How to Incorporate Allulose into Your Diet

Commercially produced allulose can be used at home in granulated or liquid form. When baking, slightly lower oven temperature may be needed as it can brown faster than sugar. It can often replace sugar at a 1:1 ratio. On nutrition labels, allulose is typically listed separately from added sugars under "Total Carbohydrates".

Conclusion

While trace amounts of allulose exist naturally in foods like figs and maple syrup, the allulose found in most modern diets is commercially produced from fructose. This manufactured rare sugar is added to a variety of low-calorie and keto products to provide sweetness and functionality similar to sugar, but with minimal calories and no impact on blood sugar. Understanding this distinction helps consumers make informed choices about their dietary intake.

Allulose is Generally Recognized as Safe (GRAS) by the FDA, indicating it is safe for consumption within typical dietary amounts.

What food has allulose in it? A Quick Guide

Natural Presence: Allulose is naturally present in trace amounts in dried fruits, such as figs and raisins, and in syrups like maple syrup and molasses.
Commercial Use: Most allulose you encounter is industrially produced from fructose, typically derived from corn, for commercial applications.
Common Products: You can find allulose listed as an ingredient in many commercially produced low-calorie and sugar-free products, including ice creams, snack bars, and certain cereals.
Functionality: Allulose mimics sugar's taste and cooking properties, including browning and providing moisture, making it a versatile ingredient for manufacturers.
Low Calorie Alternative: With minimal calories and no effect on blood sugar, commercially added allulose is primarily used as a zero-calorie, sugar-free sweetener.
FDA Regulations: The FDA has ruled that allulose does not need to be counted as added sugar on nutrition labels, but it must be listed separately.
High Intake Side Effects: While generally safe, excessive consumption of allulose can lead to digestive discomfort in some individuals, similar to other non-metabolized sweeteners.

Frequently Asked Questions

Yes, natural maple syrup contains trace amounts of allulose. However, the quantity is so small that it does not provide the low-calorie or non-glycemic benefits associated with commercially added allulose.

Allulose is naturally present in very small quantities in certain dried fruits, most notably figs and raisins. You would not get a significant amount from eating these foods alone.

Allulose is a 'rare sugar,' meaning it exists in nature only in trace amounts, making direct extraction for commercial production unfeasible and expensive. Therefore, it is cost-effectively manufactured by converting fructose from corn.

No, allulose is a naturally occurring monosaccharide (simple sugar) and is not an artificial sweetener like aspartame or sucralose. It is made using a natural fermentation process.

Allulose is a popular ingredient in many low-carb and keto products. Common examples include low-calorie ice creams, sugar-free snack bars, keto-friendly cereals, and various liquid sweeteners and syrups.

The primary benefit is that it provides a very similar sweet taste and texture to sugar but with almost zero calories and no impact on blood sugar levels, making it ideal for low-calorie and diabetic-friendly foods.

While generally safe, high intake of allulose can cause digestive side effects such as bloating, gas, and diarrhea in some sensitive individuals, similar to other sugar alcohols and non-metabolized sweeteners.

The FDA allows allulose to be listed separately on the nutrition panel and not included in the 'Added Sugars' total. It will usually appear under 'Total Carbohydrates' and in the ingredient list.