What is a substitute for 1 cup of white sugar?

November 2, 2025 •

4 min read

According to a 2024 study, many consumers are turning to natural sweeteners, with the global market projected to grow significantly. When a recipe calls for a cup of refined sugar, you have several alternative options, each with a unique flavor and performance in cooking or baking, so what is a substitute for 1 cup of white sugar?

Quick Summary

This guide details various substitutes for 1 cup of white sugar, including honey, maple syrup, and monk fruit sweetener. It offers practical conversion ratios and tips for baking with alternative sweeteners to achieve the best results. The article also compares the pros and cons of different options.

Key Points

Honey or Maple Syrup: Use 3/4 cup to replace 1 cup of sugar, reducing other liquids in the recipe and lowering the oven temperature by 25°F.
Coconut Sugar: Offers a 1:1 replacement for a simple swap, imparting a caramel flavor with minimal recipe adjustments.
Zero-Calorie Options: Monk fruit or stevia blends can replace sugar cup-for-cup but might affect texture and bulk; they are best for non-yeast recipes.
Erythritol: Use 1 1/4 cups for every cup of sugar, as it's less sweet. Note that it provides bulk but may not brown well and can have a cooling effect.
Fruit Purees: Mashed banana or unsweetened applesauce can be used in a 1:1 ratio for extra moisture, fiber, and nutrients, suitable for muffins and breads.
Texture Adjustments: Be prepared to make modifications to your recipe's liquids, baking soda, or temperature, as substitutes affect more than just sweetness.
Expert Guidance: The World Health Organization advises against long-term use of artificial sweeteners for weight control, recommending moderation and whole foods.

Natural Liquid Sweeteners

Natural liquid sweeteners like honey and maple syrup offer an excellent alternative to refined white sugar, each bringing its own distinct flavor profile and moisture to a recipe.

Honey

Flavor: Varies based on the flower source, from light and mild to dark and robust.
Conversion: Use about 3/4 cup of honey for every 1 cup of sugar.
Baking Adjustments: Since honey adds moisture, reduce the other liquids in your recipe by 1/4 cup. Add 1/4 teaspoon of baking soda to counteract its acidity, and lower your oven temperature by 25°F to prevent over-browning.
Best For: Cakes, cookies, and salad dressings.

Maple Syrup

Flavor: Rich and caramel-like.
Conversion: Use about 3/4 cup of pure maple syrup for every 1 cup of sugar.
Baking Adjustments: Reduce the total liquid in your recipe by about three tablespoons for each cup of maple syrup used. Like honey, lower the oven temperature by 25°F to avoid burning.
Best For: Baked goods, glazes, and as a topping for pancakes and oatmeal.

Granular and Crystalline Alternatives

For recipes where texture and volume are important, granular substitutes can mimic the properties of white sugar more closely.

Coconut Sugar

Flavor: Similar to brown sugar, with a subtle caramel or nutty flavor.
Conversion: Use a 1:1 ratio for a simple swap.
Baking Adjustments: Minimal adjustments needed, though it may result in a slightly drier, denser baked good.
Best For: Cookies, cakes, and sauces.

Monk Fruit Sweetener

Flavor: Intensely sweet with a clean, sugar-like taste.
Conversion: This varies widely depending on if it's a pure extract or a blend with bulking agents. Blends are often 1:1 with sugar.
Baking Adjustments: Blends can be a simple swap. Pure extract is extremely potent and requires very small amounts, which affects bulk and texture.
Best For: A wide range of baking applications, including cakes and desserts.

Erythritol

Flavor: Slightly less sweet than sugar and may have a cooling mouthfeel.
Conversion: Use 1 1/4 cups to replace 1 cup of sugar, as it is only about 70% as sweet.
Baking Adjustments: Good for adding bulk, but may not brown like sugar. Can be combined with other sweeteners for best results.
Best For: Frostings, cookies, and low-carb desserts.

Fruit-Based Sweeteners

Using fruit purees or pastes is a natural way to add sweetness while boosting fiber and nutrients. This works well for recipes where the added moisture is acceptable.

Applesauce or Mashed Banana

Flavor: Adds the distinct flavor of the fruit used.
Conversion: Use 1 cup of unsweetened applesauce or mashed banana for every 1 cup of sugar.
Baking Adjustments: Reduce the liquid in the recipe by about 1/4 cup and use a slightly lower baking temperature.
Best For: Muffins, breads, and dense cakes.

The Role of Sugar in Baking

Beyond providing sweetness, sugar plays a vital role in the structure, texture, and appearance of baked goods. It helps to tenderize, provide moisture, and promote browning. When using substitutes, be mindful that these properties may be affected. For instance, some substitutes may result in a denser texture or less browning than you are used to.

Comparison of Common Sugar Substitutes


Substitute	Conversion Ratio (for 1 cup sugar)	Calorie Impact	Best For	Considerations
Honey	3/4 cup	Higher (but sweeter)	Cakes, cookies, dressings	Reduce liquid, add baking soda, lower temperature
Maple Syrup	3/4 cup	Higher (but sweeter)	Pancakes, baked goods, glazes	Reduce liquid, lower temperature
Coconut Sugar	1:1 ratio	Similar to white sugar	Cookies, sauces, general baking	May result in a denser product
Monk Fruit (Blend)	1:1 ratio (check label)	Negligible	All-purpose baking, desserts	May crystallize when cooled
Erythritol	1 1/4 cups	Negligible	Frostings, sugar-free desserts	Can have a cooling aftertaste
Applesauce	1 cup (unsweetened)	Lower (fiber-rich)	Muffins, quick breads	Reduce liquids, distinct flavor

Tips for Successfully Baking with Substitutes

When embarking on a new recipe with a sugar alternative, a few practices can help ensure success.

Start with recipes designed for substitutes: Many manufacturers offer recipes specifically formulated for their products, accounting for differences in moisture and volume.
Blend sweeteners: Combining a granular substitute (like erythritol) with a high-intensity option (like monk fruit or liquid stevia) can balance sweetness and texture.
Dissolve thoroughly: For powdered or granulated substitutes like monk fruit, dissolving them completely in wet ingredients can prevent a grainy texture.
Make small adjustments: If you're experimenting, try replacing just half of the sugar first to see how the recipe reacts before committing to a full substitution.

Conclusion

Replacing 1 cup of white sugar is highly achievable with numerous alternatives, from natural liquids like honey and maple syrup to granular options like coconut sugar and erythritol. The best choice depends on your dietary goals, the specific recipe, and desired flavor and texture. While natural options like fruit purees add nutrients, zero-calorie options like monk fruit or stevia provide sweetness without the blood sugar impact. Remember to account for conversion ratios and other necessary adjustments to moisture and baking temperature for a successful outcome. The key is to experiment and find the substitute that works best for your needs.

The World Health Organization's Stance on Non-Sugar Sweeteners

In 2023, the World Health Organization (WHO) released a conditional guideline against the use of non-sugar sweeteners (NSS) for long-term weight control, citing potential risks like increased type 2 diabetes and cardiovascular disease with long-term use. They clarify that this recommendation applies to NSS found in pre-packaged foods and beverages and not to naturally occurring sugars found in fruits and milk. This information highlights the importance of using substitutes in moderation and considering whole foods like fruit as primary sweetening sources where possible.

Outbound link: Read the full WHO guideline on NSS here

Frequently Asked Questions

Yes, you can substitute honey for sugar in baking. A general rule is to use 3/4 cup of honey for every 1 cup of sugar. You also need to reduce the amount of other liquids in the recipe by about 1/4 cup and lower the oven temperature by 25°F to prevent the honey from burning.

To use maple syrup, substitute it for white sugar at a ratio of 3/4 cup of maple syrup for every 1 cup of sugar. As with honey, you'll need to reduce the other liquids in the recipe and bake at a lower temperature.

Yes, coconut sugar can be a great 1:1 substitute for white sugar. It offers a caramel-like flavor and is used in the same quantity, though it may result in a slightly denser final product due to moisture differences.

Zero-calorie substitutes like monk fruit and erythritol are popular for baking. Monk fruit blends often measure 1:1 like sugar, while erythritol requires more volume (about 1 1/4 cups for every cup of sugar). Some blends combine both to balance sweetness and bulk.

Using unsweetened applesauce can replace white sugar in a 1:1 ratio, but it will add moisture and flavor. Reduce the total liquid in the recipe and note that the final product, such as a muffin or bread, will be denser and softer.

Failing to adjust for the liquid content and other properties of a substitute can negatively impact the final product. Baked goods may turn out too moist, too dense, or with an off-putting flavor profile. Always account for moisture, acidity, and volume changes.

Most FDA-approved sugar substitutes are considered safe for moderate consumption. However, some individuals, such as those with phenylketonuria, should avoid aspartame. The World Health Organization also advises against long-term use of non-sugar sweeteners for weight loss, recommending a diet rich in whole foods instead.