What is something sweet that has no carbs? A guide to zero-carb sweeteners

October 6, 2025 •

4 min read

Many non-nutritive sweeteners are hundreds of times sweeter than table sugar while containing virtually no calories or carbs. So, what is something sweet that has no carbs that can help satisfy a sweet tooth on a low-carb diet? The good news is there are several excellent options available for guilt-free sweetness.

Quick Summary

This article explores various natural and artificial zero-carb sweeteners, detailing their origins, taste profiles, and best uses. It compares options like Stevia, Monk Fruit, and Erythritol to help you select the ideal sugar alternative for your dietary needs.

Key Points

Natural vs. Artificial: Natural zero-carb sweeteners like Stevia and Monk Fruit are plant-derived, while others like Sucralose and Aspartame are manufactured.
Taste Profiles: Different sweeteners have distinct tastes, with Stevia sometimes having a bitter aftertaste and Erythritol a cooling effect.
Baking Considerations: For baking, Allulose is uniquely prized for its ability to caramelize and brown like regular sugar, unlike many other zero-carb options.
Blends vs. Pure Forms: Commercial sweetener packets and blends often contain fillers (like dextrose) that can add small amounts of carbs and calories, even if the main sweetener is zero-carb.
Zero Glycemic Index: Natural options such as Stevia, Monk Fruit, and Erythritol have a zero glycemic index, making them suitable for managing blood sugar levels.
Digestive Tolerance: Erythritol is generally well-tolerated among sugar alcohols, but excessive intake of any sweetener can potentially cause digestive upset.

The Rise of Low-Carb and No-Carb Sweeteners

For those managing blood sugar, following a ketogenic or low-carb diet, or simply aiming to reduce calorie intake, finding a substitute for traditional sugar is essential. High-intensity sweeteners provide the desired sweet flavor without the significant carbohydrate load that can raise blood glucose levels and insulin. These products have become staples in diet-friendly beverages, baked goods, and other foods, but they are not all created equal. From natural plant-based extracts to carefully manufactured compounds, the options are diverse.

Natural Zero-Carb Sweeteners

Stevia

Stevia is a natural, plant-based sweetener derived from the Stevia rebaudiana plant, native to South America. The sweetness comes from compounds called steviol glycosides, which are up to 300 times sweeter than sugar. Stevia has a glycemic index of zero, meaning it does not raise blood sugar levels. It is widely available in liquid drops, powders, and granulated packets. However, some people may notice a slight licorice-like or bitter aftertaste, especially when using larger amounts. Stevia blends, which combine stevia with other sweeteners, can often help mitigate this effect.

Monk Fruit

Also known as luo han guo, monk fruit is a small, melon-like fruit native to Southeast Asia. The sweetening power comes from antioxidants called mogrosides, which are up to 250 times sweeter than sugar and contain no calories or carbs. Monk fruit sweetener has a clean, sugar-like taste, and pure extract typically has no aftertaste, though some may detect a fruity flavor. Because pure monk fruit extract is very potent and costly, many commercial products are blended with other sweeteners like erythritol.

Erythritol

Erythritol is a sugar alcohol, a type of carbohydrate that the body does not fully digest. It is naturally found in some fruits but is industrially produced for most commercial applications. Erythritol is about 70% as sweet as sugar and has a clean taste, with virtually no calories or net carbs. It has a glycemic index of zero and is well-tolerated by most people, unlike some other sugar alcohols that can cause digestive issues like gas and bloating. One notable characteristic is its mild cooling sensation in the mouth, which works well in mint-flavored products.

Allulose

Allulose is a rare sugar found in small quantities in wheat, figs, and raisins. It has a chemical structure similar to fructose but is not metabolized by the body in the same way. As a result, it contains almost no calories and has no effect on blood sugar or insulin. With a sweetness about 70% of table sugar, allulose has gained popularity for its ability to caramelize and brown like sugar, making it an excellent choice for baking.

Artificial Sweeteners with No Carbs

Sucralose (Splenda)

Sucralose is an artificial sweetener made by chlorinating sucrose. It passes through the body undigested, providing no calories or carbs. While pure sucralose is about 600 times sweeter than sugar, many popular packet products like Splenda contain fillers such as maltodextrin and dextrose, which add a small number of calories and carbs. Pure sucralose is heat-stable, making it suitable for baking.

Aspartame (Equal, NutraSweet)

Aspartame is an artificial sweetener made from two amino acids, aspartic acid and phenylalanine. In its pure form, it has a negligible amount of calories and carbs and does not raise blood sugar. However, like sucralose, tabletop packet versions of aspartame often contain dextrose as a filler, which contributes a small number of carbohydrates. It is important to note that individuals with phenylketonuria (PKU), a rare metabolic disorder, must avoid aspartame.

Comparing Carb-Free Sweeteners


Sweetener	Origin	Sweetness (vs Sugar)	Glycemic Impact	Best For	Considerations
Stevia	Stevia rebaudiana plant	200-350x	Zero	Coffee, tea, yogurt, no-bake desserts	May have a bitter aftertaste; available in powder and liquid
Monk Fruit	Monk fruit (luo han guo)	150-250x	Zero	Drinks, sauces, baking (when blended)	Often blended with other sweeteners; read labels carefully
Erythritol	Fermented corn starch	~70%	Zero	Baking, cooking, beverages	Mild cooling sensation; generally well-tolerated; can be gritty
Allulose	Rare sugar (figs, wheat)	~70%	Zero	Baking (caramelizes), beverages	Good for browning; relatively new to the market
Sucralose	Artificial (chlorinated sugar)	~600x	Zero (pure)	General sweetening, some baking	Packet versions contain fillers (dextrose); pure form is very concentrated
Aspartame	Artificial (amino acids)	~200x	Zero (pure)	Cold drinks, foods	Packet versions contain fillers (dextrose); contains phenylalanine

What to Look For When Choosing a Sweetener

Selecting the right zero-carb sweetener involves several factors beyond just taste:

Flavor Profile: Taste is subjective. Some prefer the clean taste of monk fruit, while others don't mind the aftertaste of stevia. Erythritol's cooling effect is not for everyone.
Intended Use: For baking, allulose and erythritol are often better choices than pure stevia, which can affect texture. Liquid sweeteners are excellent for beverages and sauces.
Digestive Sensitivity: Sugar alcohols like erythritol are generally gentle on the digestive system, but excessive consumption can still cause issues.
Health Considerations: For those with diabetes, zero-glycemic index options like Stevia, Monk Fruit, and Erythritol are valuable. Individuals with PKU must avoid aspartame.
Blends vs. Pure: Be mindful of blended products, as they often contain fillers that can contribute calories or affect blood sugar. Reading the ingredients label is key.

Conclusion

When seeking something sweet that has no carbs, there are a variety of excellent options, ranging from natural plant-derived extracts like stevia and monk fruit to sugar alcohols such as erythritol and rare sugars like allulose. While many artificial sweeteners also offer a carb-free solution, it's wise to consider taste, intended use, and potential fillers. By understanding the unique properties of each, you can make an informed choice to satisfy your sweet cravings without compromising your dietary goals. For more in-depth nutritional information, consult a reliable source like the National Institutes of Health.

Frequently Asked Questions

Yes, many zero-carb sweeteners like Stevia, Monk Fruit, and Erythritol have a glycemic index of zero, meaning they do not raise blood sugar levels and are considered safe for those managing diabetes.

Yes, but some work better than others. Allulose and Erythritol are popular for baking due to their texture and sugar-like properties. However, pure stevia can affect the texture of baked goods.

No. Many products labeled 'sugar-free' or 'diet' use sweetener blends or fillers that can contain a small amount of carbs. Always check the nutrition label and ingredient list for accuracy.

Pure aspartame is virtually carb-free. However, popular tabletop products like Equal contain fillers such as dextrose, which do add a small amount of carbohydrates.

Pure sucralose is one of the sweetest zero-carb options, at about 600 times sweeter than table sugar. Stevia and Monk Fruit are also intensely sweet, ranging from 150 to 350 times sweeter.

The 'best' depends on personal preference, but Stevia, Monk Fruit, and Erythritol are all excellent choices for the keto diet because they have no net carbs and a glycemic index of zero.

Some research, though not conclusive, suggests that certain non-nutritive sweeteners may have an impact on the gut microbiome, which is an area that requires more study. Natural sweeteners like Monk Fruit are generally considered safe.

While sugar alcohols technically fall under the carbohydrate category, they are poorly absorbed by the body. Erythritol has zero net carbs because it is almost entirely excreted, making it effectively carb-free for dietary purposes.