Which Sweeteners Have No Calories? A Comprehensive Guide to Zero-Calorie Options

October 10, 2025 •

6 min read

Approximately 40% of adults in the U.S. use low-calorie sweeteners to manage their sugar intake. If you're looking to reduce your caloric consumption, knowing which sweeteners have no calories is a key step toward making healthier dietary decisions without sacrificing sweetness. This guide provides a detailed look at the available options.

Quick Summary

This article explores the different categories of non-nutritive sweeteners, including natural options like stevia and monk fruit, and artificial ones such as sucralose and aspartame. It examines their origin, taste, health considerations, and regulatory status. The article also discusses sugar alcohols, clarifies their caloric content, and highlights potential side effects to help individuals choose a suitable sweetener.

Key Points

Stevia and Monk Fruit: These are naturally sourced, zero-calorie sweeteners derived from plants and fruits, offering a sweet taste without the calories,.
Artificial Sweeteners: Choices like sucralose, aspartame, acesulfame-K, and saccharin are synthetically made and provide intense sweetness with no calories.
Sugar Alcohols are Not Zero-Calorie: Sweeteners like erythritol and xylitol are low-calorie, not zero-calorie, and can cause digestive issues, with recent concerns raised about erythritol's cardiovascular effects,.
Moderation is Key: Relying too heavily on zero-calorie sweeteners may not lead to long-term weight management and can alter your perception of sweetness, potentially leading to cravings,.
Check Labels for Additives: Many zero-calorie sweetener packets and blends contain bulking agents, such as dextrose and maltodextrin, which can add a few calories,.

Understanding Zero-Calorie and Low-Calorie Sweeteners

Zero-calorie, or nonnutritive, sweeteners are intensely sweet compounds that provide a sweet taste with little to no caloric impact. This is because the body cannot metabolize them for energy, so they pass through the digestive system largely unabsorbed. This is a key reason they are popular for those managing weight or blood sugar levels. The Food and Drug Administration (FDA) has approved several of these substances, categorizing them either as approved food additives or as Generally Recognized as Safe (GRAS).

The World of Zero-Calorie Options: Natural vs. Artificial

Sweeteners that offer zero or virtually no calories can be broadly categorized into natural and artificial varieties. The choice between them often comes down to personal preference for taste, origin, and any associated health concerns.

Natural Zero-Calorie Sweeteners

This group includes sweeteners derived from plant or fruit sources. They have gained popularity due to their natural origin, though they still undergo processing to be made into a concentrated sweetener.

Stevia: Extracted from the leaves of the Stevia rebaudiana plant, stevia is a popular natural, zero-calorie sweetener. It is 200 to 400 times sweeter than sugar. High-purity stevia leaf extract has no calories, but some commercial blends may contain other ingredients like dextrose or erythritol that add minimal calories. It is heat-stable and can be used in baking. Some people report a mild licorice-like or bitter aftertaste.
Monk Fruit Extract (Luo Han Guo): This sweetener comes from the monk fruit, a small gourd native to Southeast Asia. The extract contains compounds called mogrosides, which are up to 250 times sweeter than sugar. Monk fruit extract is calorie-free, heat-stable, and known for a clean taste, though some blends may also contain other ingredients. The FDA considers it Generally Recognized as Safe (GRAS).
Allulose: A relatively new option, allulose is a "rare sugar" found naturally in small amounts in fruits like figs and raisins. It's about 70% as sweet as sugar but has only a fraction of the calories and does not affect blood sugar levels. Its caloric content is minimal enough to be considered virtually calorie-free.

Artificial Zero-Calorie Sweeteners

These are synthetically produced, intensely sweet compounds. They are often much sweeter than natural alternatives, meaning only a very small amount is needed.

Sucralose (Splenda): A chemically modified form of sugar, sucralose is about 600 times sweeter than table sugar. It is zero-calorie because it is poorly absorbed by the body. Sucralose is heat-stable, making it suitable for cooking and baking. However, the yellow packet version of Splenda contains bulking agents like dextrose and maltodextrin, which do add a few calories.
Aspartame (Equal, NutraSweet): This sweetener is made from two amino acids, aspartic acid and phenylalanine, and is approximately 200 times sweeter than sugar. While it contains 4 calories per gram, the minuscule amount required means it's effectively calorie-free. It is not heat-stable, so it loses sweetness when heated. Aspartame contains phenylalanine, so those with the genetic disorder phenylketonuria (PKU) must avoid it.
Saccharin (Sweet'N Low): The oldest artificial sweetener, discovered in 1879, saccharin is 200 to 700 times sweeter than sugar and contains no calories. It was once linked to cancer in animal studies, but extensive human studies have shown no link, and products no longer require a warning label. Some people report a metallic aftertaste.
Acesulfame Potassium (Ace-K): This chemical is about 200 times sweeter than sugar, has no calories, and is heat-stable. It is often combined with other sweeteners to create a more sugar-like flavor profile.

A Closer Look at Low-Calorie Options: Sugar Alcohols

It's important to distinguish zero-calorie sweeteners from sugar alcohols, also known as polyols. Despite their name, they contain neither sugar nor alcohol. They are carbohydrates with a chemical structure similar to sugar and are found naturally in fruits and vegetables, though they are often manufactured.

Unlike nonnutritive sweeteners, sugar alcohols are not calorie-free, but they are lower in calories than regular sugar because they are not fully absorbed by the body.

Common sugar alcohols include:

Erythritol: Contains almost no calories (about 0.2 calories per gram) and is well-tolerated, with a clean taste. However, recent studies have raised concerns about a potential link to cardiovascular issues, especially in at-risk individuals.
Xylitol: Provides 40% fewer calories than sugar and has a similar sweetness. It's beneficial for dental health but is toxic to dogs.
Sorbitol and Maltitol: Found in many sugar-free products, these can cause gastrointestinal distress, such as bloating and diarrhea, if consumed in large quantities.

Important Considerations for Your Health

While zero-calorie sweeteners offer a way to reduce sugar intake, their role in long-term health is a subject of ongoing research. In 2023, the World Health Organization (WHO) recommended against using non-sugar sweeteners for long-term weight control, citing insufficient evidence of sustained benefits and potential undesirable effects, such as increased risk of type 2 diabetes and cardiovascular disease.

Gut Health: There is growing research on how these sweeteners might affect the gut microbiome. Some studies suggest they may alter the composition of gut bacteria, although human studies have shown mixed results.

Weight Management: While they can help with short-term calorie reduction, relying on these sweeteners can sometimes lead to the “I’m having a diet soda, so I can have cake” effect, potentially offsetting any calorie savings. Some research suggests they may overstimulate sweet taste receptors, making less sweet, healthy foods less appealing. The best approach for overall health is often to reduce one's taste for sweetness altogether.

Safety and Regulation: All FDA-approved or GRAS-categorized sweeteners are generally considered safe for healthy individuals when consumed within acceptable daily intake (ADI) levels. However, it is always wise to be aware of potential individual sensitivities or underlying health conditions. For instance, people with PKU must avoid aspartame, and those with irritable bowel syndrome (IBS) may be sensitive to sugar alcohols,.

Making an Informed Decision: Finding the Right Sweetener for You

When choosing a sweetener, consider the following factors:

Intended Use: Some sweeteners, like sucralose and stevia, are heat-stable and great for baking, while others like aspartame are not.
Taste Profile: Taste and aftertaste can vary significantly. Stevia can have a licorice-like finish, while monk fruit is often cleaner. Experiment with different types to find your preference.
Health Concerns: If you have specific health conditions, like diabetes or IBS, or a genetic disorder like PKU, you must choose your sweeteners carefully and consider their impact on your specific health needs. The Harvard School of Public Health offers valuable insights on healthy eating and sugar substitutes, including potential health concerns.
Moderation: Regardless of the type, remember that zero-calorie sweeteners are not a magic bullet. The healthiest approach is often to reduce your overall preference for sweet tastes and choose whole foods with naturally occurring sugars, like fruit.


Sweetener	Origin	Caloric Impact	Sweetness Relative to Sugar	Heat Stable?	Common Side Effects	Regulation Status
Stevia	Plant	Zero	200-400x	Yes	Mild aftertaste for some	GRAS
Monk Fruit	Fruit	Zero	100-250x	Yes	Some blends have aftertaste	GRAS
Sucralose	Artificial	Zero*	~600x	Yes	Potential gut effects	FDA Approved
Aspartame	Artificial	Virtually Zero	~200x	No	Must be avoided for PKU	FDA Approved
Saccharin	Artificial	Zero	200-700x	Yes	Metallic aftertaste for some	FDA Approved
Erythritol	Natural/Artificial	Low	60-70%	Yes	GI issues in high doses, cardiovascular concerns	GRAS

*Note: Bulk versions often contain other ingredients with minimal calories.

Conclusion

For those seeking to reduce sugar intake and caloric load, several sweeteners offer a zero-calorie solution. Natural options like stevia and monk fruit, and artificial ones like sucralose and aspartame, each have distinct characteristics regarding taste, suitability for cooking, and processing. While these sweeteners can be a useful tool, particularly for managing diabetes or weight in the short term, they are not a substitute for an overall healthy, balanced diet. It is crucial to use them in moderation and consider individual health needs and sensitivities. Ultimately, moving towards a less sweet palate by opting for unsweetened beverages and whole foods is the healthiest long-term strategy.

Frequently Asked Questions

Zero-calorie sweeteners approved by regulatory bodies like the FDA are generally considered safe for most healthy people when consumed within the acceptable daily intake (ADI) limits. However, some individuals with conditions like PKU must avoid aspartame, and others may experience gastrointestinal distress from sugar alcohols,.

While using zero-calorie sweeteners can help reduce calorie intake in the short term, the World Health Organization (WHO) advises against relying on them for long-term weight control. Some research suggests they may not offer a sustained benefit for body fat reduction and can potentially lead to increased cravings for sweet foods,.

Sucralose and high-purity stevia leaf extract are both heat-stable and can be used in baking. Erythritol is also heat-stable and is often used in blends that mimic the texture and function of sugar in baked goods.

Unlike regular sugar, nonnutritive zero-calorie sweeteners do not significantly raise blood sugar or insulin levels. This makes them a useful tool for people with diabetes, though their overall role in long-term metabolic health is still being studied.

Artificial sweeteners, like sucralose and saccharin, are chemically synthesized, while natural ones, such as stevia and monk fruit, are derived from plant sources. Both types provide intense sweetness with no calories, but some prefer natural options due to their origin.

No, sugar alcohols are not calorie-free. They are low-calorie sweeteners that contain fewer calories than sugar because the body does not fully absorb them. Their caloric content varies, with some like erythritol being very low.

Research on the effect of zero-calorie sweeteners on the gut microbiome is ongoing and has shown mixed results. Some studies suggest certain sweeteners like saccharin and sucralose might alter gut bacteria, while others have found no significant effect.