What Kind of Sweetener Has No Sugar? Your Complete Guide

December 17, 2025 •

4 min read

According to the CDC, over a third of adults in the United States consume sugar-sweetened beverages daily, prompting many to seek healthier alternatives. For those aiming to reduce sugar intake without sacrificing sweetness, understanding what kind of sweetener has no sugar is the first step toward a healthier lifestyle. These substitutes offer the flavor you crave while managing calories and blood sugar.

Quick Summary

This article explores various zero-calorie sweeteners, including plant-based extracts like stevia and monk fruit, artificial compounds such as sucralose and aspartame, and sugar alcohols like erythritol. Compare their origins, properties, and health considerations to find the best option for your dietary goals.

Key Points

Natural Options: Stevia and monk fruit are popular plant-based, zero-calorie sweeteners, though some people notice an aftertaste with stevia.
Artificial Sweeteners: Sucralose (Splenda) is heat-stable and very sweet, while aspartame (Equal) is not and has controversies surrounding it.
Sugar Alcohols: Erythritol and xylitol are low-calorie but can cause digestive issues in large amounts; erythritol recently came under scrutiny for potential heart risks.
Baking: For high-heat recipes, heat-stable options like sucralose, allulose, and specific stevia/monk fruit blends are recommended over aspartame.
Moderation and Choice: The best sweetener depends on individual taste, dietary needs, and heat requirements, with moderation being important for all.
Check Ingredients: Many packaged 'zero-calorie' sweeteners contain fillers like maltodextrin or erythritol, so check the label if you have concerns.
Health First: Consider your health status and talk to a doctor, especially if managing diabetes or other conditions, before making a dietary switch.

The Expanding World of Zero-Calorie Sweeteners

As awareness of sugar's negative health impacts grows, the demand for sugar-free alternatives has exploded. These sweeteners, also known as non-nutritive or low-calorie sweeteners, provide intense sweetness without the caloric load or blood sugar spikes of traditional sugar. They are derived from various sources, including natural plants, laboratory-synthesized chemicals, and fermented products.

Natural Plant-Derived Sweeteners

Derived from natural sources, these sweeteners are often seen as a healthier, less processed option, though some still undergo significant processing to be sold commercially.

Stevia (Steviol Glycosides): Extracted from the leaves of the Stevia rebaudiana plant, stevia is a popular, zero-calorie sweetener. Its active compounds, called steviol glycosides, can be 200–300 times sweeter than table sugar. While a safe choice for many, some people detect a slight bitter aftertaste. It is suitable for cooking and baking.
Monk Fruit (Luo Han Guo Extract): Originating from a small fruit in Southeast Asia, monk fruit sweetener contains mogrosides, which are naturally sweet compounds. It is a zero-calorie, zero-carb sweetener that is 150–200 times sweeter than sugar. Monk fruit does not typically have the bitter aftertaste associated with some other plant-based sweeteners.
Allulose: Often called a "rare sugar" because it's naturally found in small amounts in foods like figs and wheat, allulose is a sugar that is absorbed by the body but not metabolized for energy. It is roughly 70% as sweet as sugar and contains a fraction of the calories, making it a good choice for baking as it caramelizes similarly to sugar.

Artificial Sweeteners

These are synthetic compounds that provide intense sweetness with few or no calories. They have been extensively studied and are approved for consumption by major food safety authorities.

Sucralose (Splenda): This artificial sweetener is about 600 times sweeter than sugar and is made by modifying a sugar molecule. It is heat-stable and widely used in beverages, baked goods, and other processed foods. While pure sucralose has no calories, powdered packets often include fillers like maltodextrin that add a small amount.
Aspartame (Equal, NutraSweet): Composed of two amino acids, aspartame is roughly 200 times sweeter than sugar. It is not heat-stable and is therefore best for cold beverages or foods added after cooking. It is one of the most widely studied sweeteners, though ongoing debates about long-term effects persist.
Saccharin (Sweet’N Low): One of the oldest artificial sweeteners, saccharin is 300–700 times sweeter than sugar. It is heat-stable and has no calories. Its use was once controversial due to animal studies, but human research has not found a link to cancer.
Acesulfame Potassium (Ace-K): This is often used in combination with other sweeteners to create a more sugar-like taste. It is 200 times sweeter than sugar, heat-stable, and has no calories. Some people notice a bitter aftertaste, which is why it is often blended.

Sugar Alcohols

Sugar alcohols, or polyols, are carbohydrates with a sweetness similar to sugar but fewer calories because they are not fully digested. Excessive consumption can cause digestive issues.

Erythritol: Found naturally in some fruits, erythritol is also industrially produced. It has about 70% of sugar's sweetness but almost no calories. Unlike other sugar alcohols, it is mostly absorbed before reaching the large intestine, minimizing digestive distress. However, recent studies have raised concerns about a potential link to cardiovascular events, prompting caution.
Xylitol: With a sweetness level similar to sugar, xylitol has 40% fewer calories. It has proven dental benefits, as it can reduce harmful bacteria in the mouth. Like other sugar alcohols, it can cause gastrointestinal issues in high doses. Notably, xylitol is highly toxic to dogs.

Comparing Common No-Sugar Sweeteners

Here is a quick comparison of some of the most popular options to help you decide which is right for you.


Feature	Stevia	Monk Fruit	Erythritol	Sucralose
Origin	Plant-based	Plant-based	Sugar alcohol	Artificial
Calories	Zero	Zero	Minimal	Zero (pure)
Sweetness	200-300x	150-250x	70%	600x
Baking Stable?	Yes	Yes	Yes	Yes
Aftertaste?	Sometimes bitter	Minimal	Cooling effect	Minimal
Effect on Blood Sugar	No impact	No impact	No impact	No impact (pure)

How to Choose the Right Sugar Substitute

Selecting the best sweetener depends on your specific needs, health goals, and taste preferences. Start by considering your primary motivation for cutting sugar:

Taste: If you dislike the aftertaste of stevia, monk fruit is often a preferred natural alternative. For the most sugar-like taste, allulose and erythritol are strong contenders.
Baking Needs: For recipes that require heat, sucralose, allulose, and heat-stable stevia and monk fruit are suitable. Aspartame is not recommended for high-heat applications.
Digestive Sensitivity: If you experience bloating or gas with sugar alcohols like xylitol, erythritol is often better tolerated. Still, consuming any of these in large quantities can cause discomfort.
Underlying Health Conditions: Individuals with diabetes should choose zero-calorie options like stevia, monk fruit, or pure sucralose that do not impact blood glucose levels. Always consult a healthcare professional for personalized dietary advice.

Conclusion

For those wondering what kind of sweetener has no sugar, a diverse landscape of options exists to satisfy every palate and dietary requirement. Whether you prefer the natural, plant-based sweetness of stevia and monk fruit, the highly potent flavor of artificial sweeteners like sucralose, or the mouthfeel of sugar alcohols such as erythritol, careful consideration is key. While these options offer a pathway to reduced sugar consumption, they should be used in moderation as part of an overall balanced diet. Listening to your body and consulting with a health professional ensures you make the best choice for your long-term wellness. For more information on sugar substitutes, check out this guide to sugar substitutes by UCLA Health.

Frequently Asked Questions

Both stevia and sucralose are considered safe by the FDA, but stevia is derived from a plant while sucralose is artificial. Some evidence suggests sucralose might affect gut bacteria, while stevia appears to be safer in this regard. The "healthier" option often depends on personal preferences and taste.

While studies are mixed, some research suggests a link between long-term artificial sweetener use and weight gain, possibly by increasing appetite or altering gut health. The World Health Organization even suggests they don't offer long-term benefits for fat reduction. However, other studies show minimal or no effect, highlighting that moderation is key.

Yes, consuming large amounts of sugar alcohols can cause gas, bloating, and diarrhea because they are not completely absorbed in the small intestine. Erythritol is generally better tolerated than xylitol or sorbitol but can still cause issues in sensitive individuals.

Erythritol is approved by the FDA as generally recognized as safe (GRAS). However, a recent Cleveland Clinic study linked high blood erythritol levels to an increased risk of heart attack and stroke. While more research is needed, it's prudent to consume erythritol in moderation to be safe.

Yes, zero-calorie sweeteners like stevia, monk fruit, and erythritol do not impact blood sugar levels and are generally safe for diabetics when consumed in moderation. It's still wise for individuals with diabetes to monitor their intake and consult with a doctor or dietitian.

Sucralose and allulose are often recommended for baking due to their heat-stability and sugar-like properties. Heat-stable versions of stevia and monk fruit can also work, but results may vary. Aspartame should be avoided for baking as it loses sweetness when heated.

Natural sweeteners, like stevia and monk fruit, are extracted from plants, while artificial ones, like sucralose and saccharin, are chemically synthesized. Both can be low or zero-calorie, but their processing, taste profiles, and potential health effects can differ.