What sugar is 0 calories?: Your Guide to Calorie-Free Sweeteners

October 17, 2025 •

4 min read

By law, a product can be labeled as having "zero calories" if it contains fewer than 5 calories per serving. This means that while some sweeteners might contain a minuscule number of calories, for all practical purposes, they function as calorie-free alternatives to sugar. In the realm of nutrition, knowing what sugar is 0 calories can be a game-changer for weight management and blood sugar control.

Quick Summary

This guide explores several calorie-free sweeteners, including natural options like stevia and monk fruit, as well as synthetic alternatives such as sucralose and erythritol. It details their origins, properties, and considerations for diet, baking, and health, helping you make informed choices.

Key Points

Stevia is a natural, zero-calorie sweetener derived from the stevia plant leaf. It is calorie-free because the body does not metabolize its sweet compounds, making it suitable for diabetics.
Monk fruit extract is another natural, zero-calorie option. It gets its sweetness from mogrosides and is often blended with erythritol to reduce its intense sweetness.
Erythritol is a sugar alcohol that is almost calorie-free. The body poorly absorbs it, with only about 0.24 calories per gram, allowing it to be labeled as zero-calorie.
Sucralose and aspartame are artificial, high-intensity sweeteners that offer zero calories. Sucralose is heat-stable for baking, while aspartame is not.
Check labels for potential bulking agents like dextrose or maltodextrin. These can add a small number of calories to commercial zero-calorie sweetener packets.
Allulose is a rare sugar that provides only about 0.4 calories per gram. The FDA allows it to be declared as zero-calorie for labeling purposes.

Exploring Your Zero-Calorie Sweetener Options

For many people aiming to reduce their sugar intake, the world of zero-calorie sweeteners offers a promising solution. These sweeteners provide the desired taste without the added calories associated with traditional sugar. From plant-based extracts to synthetic compounds, there are various options available, each with its own unique characteristics, taste profile, and uses.

Natural Plant-Based Sweeteners

Stevia: Derived from a Leaf

Stevia is one of the most popular natural, zero-calorie sweeteners. It comes from the leaves of the Stevia rebaudiana plant, native to South America. The sweetness comes from compounds called steviol glycosides, which are not metabolized by the human body and therefore contribute zero calories.

Benefits: Stevia is significantly sweeter than sugar, so a very small amount is needed. It is also known for not raising blood sugar or insulin levels, making it suitable for people with diabetes.
Considerations: Some people report a mild, licorice-like aftertaste, though this is often reduced in refined products. Pure stevia extract is calorie-free, but some commercial blends may contain other ingredients with small calorie counts.

Monk Fruit: The 'Buddha Fruit'

Another naturally sourced, zero-calorie sweetener is monk fruit, also known as luo han guo. It gets its intense sweetness from antioxidants called mogrosides. Like stevia, pure monk fruit extract provides no calories and has no impact on blood glucose levels.

Benefits: Monk fruit extract offers a clean, sweet taste with no bitter aftertaste. It is a keto-friendly option and is safe for diabetics.
Considerations: Monk fruit is less widely available and can be more expensive than other sweeteners. Many consumer products blend it with erythritol to balance the intense sweetness.

Sugar Alcohols

Erythritol: A Calorie-Conscious Choice

Erythritol is a sugar alcohol, a type of carbohydrate, that is found naturally in small amounts in some fruits. However, it is primarily produced commercially by fermenting glucose with yeast. While it contains some calories, it is poorly absorbed by the body, meaning most of it is excreted in the urine.

Benefits: Erythritol has a clean taste, similar to sugar, and does not promote tooth decay. It is well-tolerated by most people and is a popular bulking agent in zero-calorie sweetener blends.
Considerations: Though it contains some calories (around 0.24 calories per gram), it is generally listed as zero-calorie for labeling purposes in many countries. Excessive intake can lead to digestive discomfort.

Xylitol: The Dental-Friendly Sweetener

Xylitol is a sugar alcohol found in many fruits and vegetables. It has a similar sweetness and caloric value to sugar but is metabolized differently. It is not technically zero-calorie but has a lower caloric density (about 2.4 calories per gram).

Benefits: Xylitol is known for its dental health benefits, as it inhibits the growth of bacteria that cause cavities.
Considerations: It is not entirely calorie-free and can have a laxative effect if consumed in large quantities.

Artificial (Synthetic) Sweeteners

Sucralose: Made from Sugar

Sucralose is a synthetic, high-intensity sweetener derived from a process that modifies a sugar molecule. It is intensely sweet, meaning only a very small amount is needed.

Benefits: Sucralose is heat-stable, making it suitable for baking and cooking. When used in tiny amounts, it contributes no meaningful calories.
Considerations: While pure sucralose is calorie-free, commercial products often contain bulking agents like maltodextrin, which can add a few calories.

Aspartame: The Protein-Based Option

Aspartame is an artificial sweetener made from two amino acids. It is widely used in diet sodas, chewing gum, and other low-calorie products.

Benefits: Aspartame is much sweeter than sugar, so very little is needed. At typical usage levels, it is considered non-nutritive.
Considerations: Aspartame is not heat-stable, so it is not suitable for baking. Individuals with the rare genetic disorder phenylketonuria (PKU) must avoid aspartame.

Comparison of Zero and Low-Calorie Sweeteners


Feature	Stevia (High-Purity Extract)	Monk Fruit (Extract)	Erythritol (Sugar Alcohol)	Sucralose (Artificial)	Aspartame (Artificial)
Source	Plant-based	Plant-based	Fermented from cornstarch	Synthetic (from sugar)	Synthetic (amino acids)
Caloric Value	Zero calories	Zero calories	Near-zero (approx. 0.24 kcal/g)	Zero (when pure)	Effectively zero
Aftertaste	Mild, sometimes licorice-like	Clean, sugar-like	Pleasant, cooling effect	None at typical use	Clean, sugar-like
Baking Stability	Heat-stable	Heat-stable	Heat-stable	Heat-stable	Not heat-stable
Effect on Blood Sugar	No effect	No effect	No effect	No effect	No effect
Availability	High	Medium (often blended)	High (often blended)	High	High

Making the Right Choice for Your Diet

The best zero-calorie sweetener depends on your specific needs and preferences. For those seeking a purely natural, plant-based option, stevia and monk fruit are excellent choices. If you need a sweetener for baking that can withstand high temperatures, sucralose, erythritol, or heat-stable stevia blends are preferable. For a sugar substitute with a very clean taste and no effect on blood sugar, erythritol is a strong contender.

Regardless of your choice, it is important to remember that zero-calorie sweeteners are not a magic bullet for weight loss or a healthy diet. They should be used in moderation as part of a balanced nutritional plan. Many zero-calorie products can still trigger cravings for sweet foods, and their long-term effects on gut health are still under investigation. Consulting a healthcare professional or registered dietitian is always recommended for personalized dietary advice.

Conclusion

Numerous options exist for a sugar that is 0 calories, including natural choices like stevia and monk fruit, and synthetic ones like sucralose. Erythritol and allulose, while containing minimal calories, are also effectively zero-calorie due to their poor absorption. By understanding the unique properties of each sweetener, you can make an informed decision to help manage your calorie intake and maintain your overall health goals. For more in-depth information, resources from reliable organizations like the International Food Information Council can provide further details.

Frequently Asked Questions

Stevia is a natural sweetener derived from the leaves of the Stevia rebaudiana plant. It is considered zero-calorie because its sweet compounds, called steviol glycosides, are not metabolized by the human body.

For baking, heat-stable options like sucralose, erythritol, and monk fruit are the best choices. Aspartame, however, is not stable under high temperatures and should be avoided.

No, zero-calorie sweeteners are not sugar. By law, they provide fewer than 5 calories per serving and are used as substitutes for sugar.

Erythritol technically has a small number of calories (about 0.24 calories per gram), but because the body poorly absorbs it, it is often labeled as zero-calorie for nutritional purposes.

Allulose is a rare sugar that provides only about 0.4 calories per gram. The FDA allows food manufacturers to label it as a zero-calorie sweetener because of its negligible caloric impact.

Most zero-calorie sweeteners, both natural and artificial, do not significantly impact blood glucose or insulin levels, making them a suitable option for people managing their blood sugar.

Regulatory agencies, including the FDA, consider approved zero-calorie sweeteners safe when consumed within recommended limits. Research continues, but they are generally viewed as a safe sugar replacement for moderate use.