What's the Difference Between Allulose and Monk Fruit Sweetener?

December 19, 2025 •

5 min read

According to the FDA, both allulose and monk fruit are generally recognized as safe (GRAS), but they have distinct differences in origin and how they function. This guide explains what's the difference between allulose and monk fruit sweetener, helping you make an informed choice for your health and culinary needs.

Quick Summary

Allulose, a rare sugar, mimics table sugar's texture and behavior, while monk fruit, a melon extract, is significantly sweeter and often blended. The choice depends on taste, baking needs, and digestive sensitivity.

Key Points

Origin and Type: Allulose is a rare sugar produced via enzymatic conversion, while monk fruit sweetener is an extract derived from the monk fruit melon.
Sweetness Level: Monk fruit is far sweeter than table sugar (100-250x), whereas allulose is less sweet (70% of sugar's sweetness).
Taste Profile: Allulose has a clean, neutral taste like sugar, while some people notice a fruity or lingering aftertaste with monk fruit.
Baking Properties: Allulose functions much like sugar in baking, providing bulk, browning, and moisture, while monk fruit provides only sweetness.
Cost and Availability: Allulose is typically more expensive due to its manufacturing process, and pure monk fruit is also costly, leading to many blended products.
Side Effects: High amounts of allulose can cause digestive upset, while pure monk fruit is well-tolerated; issues can arise from ingredients blended with monk fruit, like erythritol.
Dietary Suitability: Both are keto-friendly, have a zero glycemic index, and are safe for diabetics.

Alternative sweeteners have gained popularity as people look for sugar-free or low-sugar options for health, weight management, and specific diets like keto. Among the most common natural substitutes are allulose and monk fruit. While both are low-calorie and don't spike blood sugar, they are fundamentally different in their source, taste profile, and culinary applications.

What is Allulose?

Allulose is a rare sugar, or monosaccharide, naturally found in small amounts in figs, raisins, and maple syrup. However, the allulose sold commercially is produced on a large scale by converting fructose from corn or other plant sources using an enzymatic process. It has a caloric content of only about 0.4 calories per gram, which is roughly 10% of table sugar's caloric value.

Unlike traditional sugar, the body doesn't metabolize allulose, meaning it is absorbed and then largely excreted unchanged, with minimal impact on blood glucose or insulin levels. This makes it a popular choice for people managing diabetes and those on a ketogenic diet. Allulose's taste is remarkably similar to table sugar, with a clean finish and no noticeable aftertaste.

Benefits of Allulose

Functions like sugar: It provides bulk and texture similar to sugar, making it ideal for baking and cooking applications like caramelizing and browning.
Minimal calories and carbs: It's a great option for weight management and keto diets due to its low caloric impact.
Blood sugar friendly: It doesn't cause a spike in blood sugar, which is beneficial for managing blood glucose.
No aftertaste: Its clean, sugar-like taste is preferred by many over other alternative sweeteners.

Potential drawbacks of Allulose

Digestive issues: High consumption can lead to gastrointestinal discomfort, such as bloating, gas, and diarrhea, in some sensitive individuals.
Cost: Allulose tends to be more expensive than other sweeteners, reflecting its more complex manufacturing process.

What is Monk Fruit Sweetener?

Monk fruit, also known as luo han guo, is a small, round fruit native to Southern China. Its sweetness comes from naturally occurring antioxidants called mogrosides, not from fructose or glucose. Monk fruit extract is incredibly potent, anywhere from 100 to 250 times sweeter than table sugar. Because of its intense sweetness, it's often blended with other ingredients, like erythritol, to reduce its potency and add bulk for measuring.

Monk fruit sweetener is also calorie-free and has a zero glycemic index, making it suitable for managing weight and blood sugar. While it offers a unique, sometimes fruity taste, some people report a lingering aftertaste, which may be more noticeable in higher concentrations.

Benefits of Monk Fruit Sweetener

Zero-calorie sweetness: Its intense, zero-calorie sweetness is excellent for weight loss and low-carb diets.
Antioxidant properties: The mogrosides that provide sweetness are also antioxidants.
Very few side effects: Monk fruit extract has a long history of use in Asian cultures and is generally well-tolerated, with very few reported side effects.
Naturally sourced: Appeals to consumers seeking a plant-based, natural sweetener.

Potential drawbacks of Monk Fruit Sweetener

Variable taste: Some consumers find the aftertaste unappealing, especially in higher concentrations.
Blending issues: Pure monk fruit is so potent that it's often blended with sugar alcohols or fillers, which can cause digestive issues or alter taste.
Poor baking properties: Unlike allulose, pure monk fruit extract doesn't provide the bulk, browning, or tenderizing effects needed for successful baking.

Allulose vs. Monk Fruit Comparison Table


Feature	Allulose	Monk Fruit Sweetener
Origin	Rare sugar found in trace amounts in fruits like figs and raisins; commercially produced via enzymatic conversion of fructose.	Extract from the monk fruit melon (luo han guo); native to Southern China.
Sweetness	Approximately 70% as sweet as table sugar.	100–250 times sweeter than table sugar, depending on the mogroside concentration.
Taste	Clean, neutral taste profile; very similar to table sugar, with no aftertaste.	Intensely sweet with a mild, sometimes fruity or lingering aftertaste.
Baking Function	Functions like sugar, providing bulk, browning (Maillard reaction), and moisture retention.	Doesn't provide bulk; must be blended with other ingredients (like erythritol) for cup-for-cup sugar replacement.
Cost	Generally more expensive than monk fruit due to production methods.	Often less expensive, but cost varies depending on the product and blend.
Digestion & Side Effects	High consumption can cause digestive issues (bloating, gas). Tolerated well in moderate amounts.	Generally well-tolerated with few side effects. Blends with sugar alcohols can cause digestive issues.
Glycemic Index	Zero glycemic index.	Zero glycemic index.
Calories	Very low calorie (approx. 0.4 calories per gram).	Zero calorie.

Which Sweetener is Right for You?

Choosing between allulose and monk fruit depends on your specific needs, particularly your intended use. If you are a baker who requires a sweetener that can mimic the functions of sugar, such as providing bulk, texture, and browning, then allulose is the superior choice. Its sugar-like taste and properties make it a seamless substitute for baked goods and candies.

On the other hand, if your primary goal is to add sweetness to beverages, sauces, or other dishes without adding calories or altering the recipe's texture, monk fruit is an excellent option. Its concentrated sweetness means you only need a tiny amount. Just be mindful of the potential for a slight aftertaste and check the ingredients of commercial blends, as they often contain other sweeteners.

For those with a sensitive digestive system, monk fruit (in its pure form or without large amounts of added sugar alcohols) is often better tolerated than allulose, particularly in high volumes. Many people also find that a blend of both sweeteners offers the best of both worlds, combining the clean taste and baking properties of allulose with the intense sweetness of monk fruit.

The Final Word on Allulose vs. Monk Fruit

Both allulose and monk fruit offer effective ways to reduce sugar intake without compromising on sweetness. Both are suitable for diabetic and ketogenic diets due to their minimal impact on blood sugar. Your preference will ultimately come down to your specific culinary needs and taste sensitivities. Allulose excels in baking and mimicking sugar's function, while monk fruit is a potent, calorie-free option perfect for sweetening without bulk. By understanding these key differences, you can choose the right sweetener to fit your lifestyle and enjoy a healthier, sweeter life.

Learn more about how the FDA classifies alternative sweeteners by visiting the official FDA website.

Frequently Asked Questions

For baking, allulose is generally better because it provides bulk, browns, and caramelizes like table sugar. Monk fruit extract, being highly concentrated, offers only sweetness and does not contribute to the texture of baked goods.

Monk fruit is significantly sweeter, with its extract being 100 to 250 times sweeter than table sugar. Allulose, in comparison, is only about 70% as sweet.

Allulose is known for its clean, neutral, and sugar-like taste, without any notable aftertaste. Some people report a mild, fruity, or slightly bitter aftertaste with monk fruit, particularly in higher concentrations.

No, both allulose and monk fruit have a glycemic index of zero, meaning they do not raise blood sugar or insulin levels. This makes them both suitable for diabetic and keto diets.

You cannot substitute them 1:1, especially with pure extracts. Monk fruit is much sweeter and requires significantly less product. Most commercial monk fruit sweeteners are blends designed to be used cup-for-cup with sugar, but they still differ from allulose in taste and baking properties.

In general, pure monk fruit extract is less likely to cause digestive issues than allulose. However, many monk fruit products are blended with sugar alcohols like erythritol, which can also cause GI problems in some people.

While allulose exists naturally in trace amounts in some fruits, the commercial product is manufactured from fructose via an enzymatic process. It is considered a rare sugar and a natural sweetener, but its production is a biotechnological process rather than simple extraction.

Monk fruit sweetener is made by crushing the fruit and extracting the sweet mogroside compounds from the juice. Allulose is produced commercially by converting fructose from corn or other plant sources into allulose using enzymes.