Which sweetener has the least amount of calories? A guide to zero and low-calorie alternatives

January 8, 2026 •

5 min read

Many high-intensity sweeteners are considered zero-calorie because they provide sweetness with little to no calories or are used in such small amounts that the caloric impact is negligible. If you are wondering which sweetener has the least amount of calories, your search begins with understanding these non-nutritive options.

Quick Summary

This guide details the calorie content of popular zero and low-calorie sweeteners, comparing natural options like stevia and monk fruit with artificial types like sucralose and aspartame.

Key Points

Zero-Calorie Options: The sweeteners with truly zero calories are high-intensity products like pure stevia extract, monk fruit extract, sucralose, and saccharin, which are not metabolized for energy.
Not All Zero-Calorie is Equal: Be aware of fillers like maltodextrin in commercial packets of "zero-calorie" sweeteners, as these can add a small number of calories.
Low-Calorie Sugar Alcohols: Sweeteners like erythritol and xylitol are low-calorie, not zero, and their incomplete absorption can sometimes cause digestive discomfort.
Consider Allulose: For a rare sugar with a taste very similar to sugar and only 10% of the calories, allulose is a low-calorie option with a minimal impact on blood sugar.
Prioritize Moderation: No matter the sweetener, moderation is key. Zero-calorie does not equate to infinite consumption and can still impact gut health and overall dietary habits.
Check for Fillers: Always read the ingredient list, especially with packaged sweeteners, as many zero-calorie products include carbohydrate-based fillers for bulk and texture.

Zero-Calorie Sweeteners: The Ultimate Low-Calorie Choice

For those strictly counting calories, zero-calorie sweeteners are often the top choice. These substances are either not metabolized by the body or are so intensely sweet that only a tiny, calorically insignificant amount is needed to achieve the desired effect. They offer the sweetness of sugar without the caloric load, making them excellent tools for weight management and blood sugar control.

Natural Zero-Calorie Options

Stevia: Extracted from the leaves of the Stevia rebaudiana plant, high-purity stevia leaf extract is a natural, zero-calorie sweetener. It has been used for centuries and is considered generally safe, with a minimal impact on blood sugar levels. However, some people may notice a slight aftertaste. Many products combine stevia with fillers like erythritol, so checking labels is important.
Monk Fruit: Derived from monk fruit, this is another popular natural, zero-calorie sweetener. Its sweetness comes from compounds called mogrosides. It has a clean taste with little to no aftertaste and does not affect blood sugar levels. Like stevia, it is sometimes blended with other sweeteners, so checking the ingredient list is recommended.

Artificial Zero-Calorie Options

Sucralose: The only non-caloric sweetener made from sugar, sucralose is about 600 times sweeter than table sugar. While sucralose itself is calorie-free, popular products often contain bulking agents like maltodextrin and dextrose, which add a few, but insignificant, calories per serving. It is heat-stable, making it suitable for baking.
Saccharin: One of the oldest artificial sweeteners, saccharin contains zero calories and is 300 to 400 times sweeter than table sugar. It has no effect on blood sugar or insulin levels but can have a slightly metallic aftertaste for some.
Advantame: An ultra-high-intensity sweetener derived from aspartame, advantame is about 20,000 times sweeter than sugar and has zero calories. Only a minuscule amount is needed, and it's heat-stable for cooking and baking.
Acesulfame Potassium (Ace-K): Often used in combination with other sweeteners, Ace-K is around 200 times sweeter than sugar with no calories. It is heat-stable and doesn't affect blood sugar, but some people find it has a bitter aftertaste.

Low-Calorie Sweeteners: Not Quite Zero

These sweeteners provide fewer calories than sugar but are not entirely calorie-free. Sugar alcohols are the most common type and offer a mild, sugar-like taste. While they occur naturally in some fruits, they are often manufactured for commercial use.

Erythritol: This sugar alcohol contains only about 0.2 calories per gram, compared to sugar's 4 calories per gram. Erythritol does not affect blood glucose or insulin levels, making it popular for keto diets. However, it recently received scrutiny following a study linking high blood levels to an increased risk of heart events. While more research is needed, experts advise moderation.
Xylitol: A sugar alcohol with a sweetness similar to sugar, xylitol contains about 2.4 calories per gram. It has dental benefits, helping to reduce cavity-causing bacteria. However, like other sugar alcohols, it can cause digestive upset in high doses.
Allulose: A "rare sugar" found in small amounts in figs and raisins, allulose has only 10% of sugar's calories. It has a minimal impact on blood sugar levels and is considered safe, though high doses can cause gastrointestinal discomfort in some individuals.
Aspartame: Composed of two amino acids, aspartame contains approximately 4 calories per gram, similar to sugar. However, because it's 200 times sweeter than sugar, only tiny, calorically insignificant amounts are typically used, classifying it as a low-calorie sweetener. It is not heat-stable and loses sweetness when baked.

Sweetener Calorie Comparison Table


Sweetener	Type	Calories per Gram (Approx.)	Sweetness vs. Sugar	Considerations
Stevia (High-Purity)	Natural	0	50-300x	Potential aftertaste; often blended with fillers.
Monk Fruit	Natural	0	100-250x	Generally clean taste; often blended with fillers.
Sucralose	Artificial	0 (pure)	600x	Commercial packets contain fillers (e.g., maltodextrin).
Saccharin	Artificial	0	200-700x	Can have a metallic aftertaste.
Erythritol	Sugar Alcohol	0.2	60-80%	High doses can cause GI upset; recent health concerns require moderation.
Xylitol	Sugar Alcohol	2.4	100%	Digestive issues in high amounts; toxic to dogs.
Allulose	Rare Sugar	0.4	70%	High doses can cause GI issues; minimal blood sugar impact.
Aspartame	Artificial	4 (but used in small amounts)	200x	Contains calories but is low-impact per serving; not heat-stable.
Table Sugar (Sucrose)	Carbohydrate	4	100%	High in calories and carbs.

Health Beyond the Calorie Count

When choosing a sweetener, calories are only one factor. It is important to consider individual health concerns, taste preferences, and how the sweetener will be used. For instance, while some sweeteners like stevia and monk fruit are derived from natural sources, many commercial products include additives and fillers. The taste profile varies significantly; some find that stevia and saccharin have a notable aftertaste, while erythritol and monk fruit are often praised for a cleaner, sugar-like flavor.

Other important health factors include:

Blood Sugar Impact: Nearly all zero-calorie and most low-calorie sweeteners (except high-fructose-containing agave) have a minimal or zero glycemic impact, making them popular with individuals managing diabetes.
Gut Health: Some evidence suggests that certain artificial sweeteners like sucralose and saccharin may alter the gut microbiome, though more research is needed. Sugar alcohols can cause digestive issues like bloating and diarrhea when consumed in large quantities.
Safety and Regulation: Regulatory bodies, including the FDA, have approved many sweeteners for use within acceptable daily intake (ADI) limits based on extensive research. However, long-term health effects are still being studied, and some non-profit organizations have raised concerns about certain products.

Making an Informed Choice

Ultimately, the best sweetener depends on your specific needs. For absolute zero calories and minimal processing, pure stevia or monk fruit extracts are excellent choices. If you prioritize a taste most similar to sugar and don't mind a few minimal calories, allulose or erythritol could be a good fit, though moderation is advised, particularly with erythritol due to new cardiovascular research.

Conclusion: The Bottom Line on Sweetener Calories

For those seeking the lowest possible calorie count, a handful of options stand out. The definitive winners for zero calories are the high-intensity sweeteners such as pure stevia extract, monk fruit extract, sucralose, and saccharin, which provide sweetness without metabolic calories. While sugar alcohols like erythritol are very low-calorie, they are not zero, and their intake should be moderate due to potential health implications and digestive side effects. By understanding the different types and their properties, you can make the most informed and health-conscious choice to satisfy your sweet tooth while effectively managing your caloric intake.

To learn more about the science behind sweeteners and their effects on the body, refer to studies and information available from authoritative sources like the National Institutes of Health.

Frequently Asked Questions

Not necessarily. While the high-intensity sweetener compound itself is calorie-free, commercial products often contain fillers like maltodextrin and dextrose for bulk. These fillers can add a few calories per serving, though usually an insignificant amount.

Stevia and erythritol are both generally considered safe, but stevia is truly zero-calorie and has not been linked to adverse cardiac events. Erythritol has minimal calories and was recently associated with a potential cardiac risk in some studies, though more research is needed.

Yes, many zero-calorie sweeteners can be used in baking, but their properties differ. Sucralose and Ace-K are heat-stable, while aspartame is not. However, non-sugar sweeteners do not caramelize or provide the same bulk as sugar, which may affect texture.

Pure stevia extract and pure monk fruit extract are the natural sweeteners with the least amount of calories, offering zero calories per serving. Both are derived from plants and provide intense sweetness.

Sucralose is a non-nutritive sweetener that is calorie-free. Aspartame, however, is a nutritive sweetener that contains 4 calories per gram. Because it is so much sweeter than sugar, only a tiny amount is needed, making the overall caloric impact minimal.

Yes, low-calorie sweeteners like xylitol (2.4 kcal/g) and allulose (0.4 kcal/g) contribute to your daily caloric intake. While significantly less than sugar, they should be factored into your total count, especially when consumed in larger quantities.

Yes, zero-calorie sweeteners like stevia, monk fruit, sucralose, and erythritol do not contain net carbohydrates and will not spike blood sugar, making them suitable for a ketogenic diet. However, for those concerned about erythritol's potential heart risks, stevia or monk fruit may be safer choices.

Yes, some zero-calorie sweeteners offer additional benefits. Stevia may have some effects on lowering blood pressure, while xylitol is known to be good for dental health.