The only low carb sweetener conversion tables you’ll ever need! These tables let you easily convert a recipe to use the low carb sweetener you have on hand.

Updated in 2020

One of my biggest frustrations with low carb baking is converting sweeteners.

It seems that every low carb recipe uses a different sweetener, and often not the ones I have on hand!

clipboard with low carb sweetener conversion table next to an open cookbook and cannister of sweetener

And every low carb sweetener conversion chart uses just one sweetener (typically sugar) as the base.

But what if the recipe I want to make calls for THM Gentle Sweet and all I have on hand is Pyure?

That means I end up having to do the math.

And I’m not particularly good at math.

containers of xylitol, swerve, Pyure, Gentle Sweet, and Truvia

It makes my head hurt and my brain shut down.

Seriously.

So with the help of my wonderful husband, I created a set of conversion tables that lets me easily convert one sweetener to another with no calculator required!

And I want to share them with you.

Because that’s what friends do, right?

Save them from ever having to do math!

wood table with four copper measuring spoons next to a canister of low carb sweetener

You can download your Low Carb Sweetener Conversion Tables from our subscriber printable library by clicking here or on the button below to sign up.

Be Mindful When Making Conversions

One important note about converting sweeteners for baking.

Baking is truly a science.

Recipes are created based on a certain amount of volume and a wet to dry ingredient ratio.

So depending on the sweeteners you may need to compensate for these changes.

wire mesh sieve with powdered sweetener on wood surface

How to Compensate for Volume in a Recipe

The charts below are converting so that you have the same amount of sweetness in your recipe.

But let’s say the recipe calls for a cup of a sweetener and the conversion calls for just 3 Tablespoons, you’ll need to add some bulk in a different way. 

Generally, you’d use more of the flour called for in the recipe.

But if you’re going in the opposite direction (recipe calls for 3 Tablespoons and you’re adding 1 cup), you’ll need to add more liquid.

The bottom line that you need to remember when converting sweeteners is that it may change how the recipe turns out.

If you’re not happy with the finished product, don’t give up on a particular recipe!

Just try the recipe again with the exact ingredients used by the recipe’s creator, or make adjustments to make it more wet or dry (based on what seems off).

Powdered vs. Granular Sweeteners

Most low carb sweeteners are granular, like sugar. However you may also find a low carb sweetener that’s powdered.

What do you do if a recipe calls for a powdered sweetener but you only have a granulated sweetener?

How about if the low carb sweetener in the recipe is granular but you only have a powdered sweetener?

The good news is the conversion amounts stay the same!

If you have powdered sweetener and the recipe calls for granular, you don’t need to change anything. Just convert the amount.

However, if a recipe specifically calls for a powdered sweetener, it may be because of texture. Particularly if what you’re making isn’t being baked.

For instance, if you’re making a frosting or something where a granular sweetener won’t dissolve well, you may want to grind up the sweetener you have on hand.

clipboard with low carb sweetener conversion table next to an open cookbook and cannister of sweetener

You can download your Low Carb Sweetener Conversion Tables from our subscriber VIP printable library by clicking here or on the button below to sign up. You’ll receive an email link to the library and will be able to download the tables there.

How to Use These Tables

I tried to make this as simple as possible!

Each sweetener has its own table.

Use the table for the sweetener the recipe you’re trying to make calls for.

Then slide across the table to the kind of sweetener you have.

I’ve done the math for the most common measurements.

For example, if the recipe calls for 1/2 teaspoon, you will need to cut the amount listed for 1 teaspoon in half.

Or, if the recipe calls for 3/4 cup, then use the amount listed in the 1/2 cup plus the 1/4 cup row.

And if the recipe calls for 2/3 cup, then use double the amount listed in the 2/3 cup row.

Example:

You are making a recipe and it calls for 1/2 cup of THM Gentle Sweet. The only sweetener you have on hand is Pyure.

  1. Find the THM Gentle Sweet Table.
  2. Next find the 1/2 cup conversion row.
  3. Then find the Pyure column.
  4. The intersection of the 1/2 cup row and the Pyure column is the amount you’ll need: 2/3 cup

Low Carb Sweetener Conversion Tables

Please note: Sugar, Swerve, xylitol, and Lakanto Monkfruit generally have the same amount of sweetness so no conversion is needed between these keto sweeteners.

Sugar

Use this table if your recipe calls for Sugar. Convert sugar to Erythritol, convert sugar to Allulose, convert sugar to Pyure, convert sugar to Gentle Sweet, convert sugar to Super Sweet, convert sugar to Truvia.


Recipe
calls
for ⬇

Allulose
Eryth.


Pyure
THM
Gentle
Sweet
THM
Super
Sweet


Truvia
1 tsp1 tsp1/2 tsp3/8 tsp1/4 tsp1/2 tsp
1 Tbsp4 tsp1 tsp1 tsp3/4 tsp1 1/4 tsp
1/4 cup1/3 cup +
2 tsp
2 Tbsp4 tsp1 Tbsp5 tsp
1/3 cup1/3 cup +
2 Tbsp +
1 tsp
2Tbsp +
1 tsp
5 tsp1 Tbsp +
1 tsp
2 Tbsp
1/2 cup3/4 cup1/4 cup3 Tbsp2 Tbsp3 Tbsp +
1 tsp
1 cup1 1/2 cup1/2 cup1/3 cup +
2 tsp
1/4 cup1/3 cup +
4 tsp

Swerve

Select this table if your recipe calls for Swerve. Convert Swerve to Erythritol, convert Swerve to Allulose, convert Swerve to Pyure, convert Swerve to Gentle Sweet, convert Swerve to Super Sweet, convert Swerve to Truvia.


Recipe Amount

Allulose
Eryth.


Pyure
THM
Gentle
Sweet
THM
Super
Sweet


Truvia
1 tsp1 tsp1/2 tsp3/8 tsp1/4 tsp1/2 tsp
1 Tbsp4 tsp1 tsp1 tsp3/4 tsp1 1/4 tsp
1/4 cup1/3 cup +
2 tsp
2 Tbsp4 tsp1 Tbsp5 tsp
1/3 cup1/3 cup +
2 Tbsp +
1 tsp
2Tbsp +
1 tsp
5 tsp1 Tbsp +
1 tsp
2 Tbsp
1/2 cup3/4 cup1/4 cup3 Tbsp2 Tbsp3 Tbsp +
1 tsp
1 cup1 1/2 cup1/2 cup1/3 cup +
2 tsp
1/4 cup1/3 cup +
4 tsp

Xylitol

Use this table if your recipe calls for Xylitol. Convert xylitol to erythritol, convert xylitol to allulose, convert xylitol to Pyure, convert xylitol to Gentle Sweet, convert xylitol to Super Sweet, convert xylitol to Truvia.


Recipe Amount

Allulose
Eryth.


Pyure
THM
Gentle
Sweet
THM
Super
Sweet


Truvia
1 tsp1 tsp1/2 tsp3/8 tsp1/4 tsp1/2 tsp
1 Tbsp4 tsp1 tsp1 tsp3/4 tsp1 1/4 tsp
1/4 cup1/3 cup +
2 tsp
2 Tbsp4 tsp1 Tbsp5 tsp
1/3 cup1/3 cup +
2 Tbsp +
1 tsp
2Tbsp +
1 tsp
5 tsp1 Tbsp +
1 tsp
2 Tbsp
1/2 cup3/4 cup1/4 cup3 Tbsp2 Tbsp3 Tbsp +
1 tsp
1 cup1 1/2 cup1/2 cup1/3 cup +
2 tsp
1/4 cup1/3 cup +
4 tsp

Lakanto Monkfruit

Use this table if your recipe calls for Lakanto Monkfruit. Convert monkfruit to Erythritol, convert monkfruit to allulose, convert monkfruit to Pyure, convert monkfruit to Gentle Sweet, convert monkfruit to Super Sweet, convert monkfruit to Truvia.

Please note, most monkfruit sweeteners made for baking measure 1:1 with sugar. Use this chart for those. However there are one or two that measure 2:1 (twice as sweet) with sugar, in which case use the chart below for Pyure which is also 2:1. Check your package to confirm your sweetener’s ratio.


Recipe Amount

Allulose
Eryth.


Pyure
THM
Gentle
Sweet
THM
Super
Sweet


Truvia
1 tsp1 tsp1/2 tsp3/8 tsp1/4 tsp1/2 tsp
1 Tbsp4 tsp1 tsp1 tsp3/4 tsp1 1/4 tsp
1/4 cup1/3 cup +
2 tsp
2 Tbsp4 tsp1 Tbsp5 tsp
1/3 cup1/3 cup +
2 Tbsp +
1 tsp
2Tbsp +
1 tsp
5 tsp1 Tbsp +
1 tsp
2 Tbsp
1/2 cup3/4 cup1/4 cup3 Tbsp2 Tbsp3 Tbsp +
1 tsp
1 cup1 1/2 cup1/2 cup1/3 cup +
2 tsp
1/4 cup1/3 cup +
4 tsp

Please note: erythritol and allulose generally have the same amount of sweetness so no conversion is needed between these keto sweeteners.

Allulose

Pick this table if your recipe calls for Allulose. Convert Allulose to THM Super Sweet, convert Allulose to Erythritol, convert Allulose to Pyure, convert Allulose to Sugar, convert Allulose to monkfruit, convert Allulose to xylitol, convert Allulose to Swerve, convert Allulose to THM Gentle Sweet, convert Allulose to Truvia.



Recipe Amount
Swerve
Sugar
Xylitol
Lakanto



Pyure

THM
Gentle
Sweet

THM
Super
Sweet



Truvia
1 tsp3/4 tsp1/2 tsp1/4 tsp1/8 tsp1/4 tsp
1 Tbsp2 tsp1 tsp3/4 tsp1/2 tsp3/4 tsp
1/4 cup2 Tbsp +
2 tsp
4 tsp1 Tbsp2 tsp1 Tbsp
1/3 cup3 Tbsp
+ 1 tsp
5 tsp4 tsp2 1/2 tsp 4 tsp
1/2 cup1/3 cup2 Tbsp +
2 tsp
2 Tbsp4 tsp2 Tbsp
1 cup2/3 cup1/3 cup1/4 cup2 Tbsp +
2 tsp
1/4 cup +
1 tsp

Erythritol

Use this table if your recipe calls for Erythritol. Convert Erythritol to THM Super Sweet, convert Erythritol to Pyure, convert Erythritol to Sugar, convert Erythritol to monkfruit, convert Erythritol to xylitol, convert Erythritol to Swerve, convert Erythritol to THM Gentle Sweet, convert Erythritol to Truvia.



Recipe Amount
Swerve
Sugar
Xylitol
Lakanto



Pyure

THM
Gentle
Sweet

THM
Super
Sweet



Truvia
1 tsp3/4 tsp1/2 tsp1/4 tsp1/8 tsp1/4 tsp
1 Tbsp2 tsp1 tsp3/4 tsp1/2 tsp3/4 tsp
1/4 cup2 Tbsp +
2 tsp
4 tsp1 Tbsp2 tsp1 Tbsp
1/3 cup3 Tbsp
+ 1 tsp
5 tsp4 tsp2 1/2 tsp 4 tsp
1/2 cup1/3 cup2 Tbsp +
2 tsp
2 Tbsp4 tsp2 Tbsp
1 cup2/3 cup1/3 cup1/4 cup2 Tbsp +
2 tsp
1/4 cup +
1 tsp

THM Gentle Sweet

Select this table if your recipe calls for THM Gentle Sweet. Convert Gentle Sweet to Erythritol, convert Gentle Sweet to Allulose, convert Gentle Sweet to Pyure, convert Gentle Sweet to Sugar, convert Gentle Sweet to monkfruit, convert Gentle Sweet to xylitol, convert Gentle Sweet to Swerve, convert Gentle Sweet to THM Super Sweet, convert Gentle Sweet to Truvia.



Recipe Amount
Swerve
Sugar
Xylitol
Lakanto


Allulose
Eryth.



Pyure

THM
Super
Sweet



Truvia
1 tsp2 tsp4 tsp1 tsp2/3 tsp1 tsp
1 Tbsp2 Tbsp +
2 tsp
1/4 cup4 tsp2 tsp1 Tbsp
1/4 cup2/3 cup1 cup1/3 cup2 Tbsp +
2 tsp
1/4 cup +
1 tsp
1/3 cup3/4 cup +
2 Tbsp
1 1/3 cup7 Tbsp3 Tbsp +
1 tsp
1/3 cup +
1 tsp
1/2 cup1 1/3 cup2 cup2/3 cup1/3 cup1/2 cup +
2 tsp
1 cup2 2/3 cup4 cup1 1/3 cup2/3 cup1 cup +
5 tsp

THM Super Sweet

Use this table if your recipe calls for THM Super Sweet. Convert Super Sweet to Erythritol, convert Super Sweet to Allulose, convert Super Sweet to Pyure, convert Super Sweet to Sugar, convert Super Sweet to monkfruit, convert Super Sweet to xylitol, convert Super Sweet to Swerve, convert Super Sweet to THM Gentle Sweet, convert Super Sweet to Truvia.



Recipe Amount
Swerve
Sugar
Xylitol
Lakanto


Allulose
Eryth.



Pyure

THM
Gentle
Sweet



Truvia
1 tsp1 Tbsp +
1 tsp
2 Tbsp2 tsp1 1/4 tsp1 1/2 tsp
1 Tbsp1/4 cup1/3 cup +
2 tsp
2 Tbsp4 tsp5 tsp
1/4 cup1 cup1 1/2 cup1/2 cup1/3 cup +
2 tsp
1/3 cup +
4 tsp
1/3 cup1 1/4 cup
+ 1 Tbsp
2 cup1/2 cup +
2 Tbsp +
1 tsp
1/3 cup +
2 Tbsp +
1 tsp
1/2 cup +
2 tsp
1/2 cup2 cup3 cup1 cup3/4 cup3/4 cup +
4 tsp
1 cup4 cup6 cup2 cup1 1/2 cup1 2/3 cup

Truvia Spoonable

Choose this table if your recipe calls for Truvia Spoonable. Convert Truvia to Erythritol, convert Truvia to Allulose, convert Truvia to Pyure, convert Truvia to Sugar, convert Truvia to monkfruit, convert Truvia to xylitol, convert Truvia to Swerve, convert Truvia to THM Gentle Sweet, convert Truvia to THM Super Sweet.



Recipe Amount
Swerve
Sugar
Xylitol
Lakanto


Allulose
Eryth.



Pyure

THM
Gentle
Sweet

THM
Super
Sweet
1 tsp2 tsp1 Tbsp2 tsp1 scant
tsp
1/2 tsp
1 Tbsp2 Tbsp +
1 tsp
3 Tbsp +
1 tsp
2 Tbsp2 tsp1 tsp
1/4 cup1/2 cup +
4 tsp
3/4 cup +
2 Tbsp +
1 tsp
1/4 cup +
2 tsp
3 Tbsp +
1 tsp
2 Tbsp +
1 tsp
1/3 cup3/4 cup +
2 tsp
1 cup +
3 Tbsp
1/3 cup +
1 Tbsp
1/4 cup +
2 tsp
3 Tbsp
1/2 cup1 cup
3 Tbsp
1 3/4 cup+
2 tsp
1/2 cup +
4 tsp
1/3 cup +
5 tsp
1/4 cup +
2 tsp
1 cup2 cup
6 Tbsp
3 1/2 cup+
4 tsp
1 cup +
3 Tbsp
3/4 cup +
2 Tbsp +
1 tsp
1/2 cup +
4 tsp

Pyure All Purpose

Use this table if your recipe calls for Pyure. Convert Pyure to THM Super Sweet, convert Pyure to allulose, convert Pyure to Erythritol, convert Pyure to Sugar, convert Pyure to monkfruit, convert Pyure to xylitol, convert Pyure to Swerve, convert Pyure to THM Gentle Sweet, convert Pyure to Truvia.



Recipe Amount
Swerve
Sugar
Xylitol
Lakanto


Allulose
Eryth.

THM
Gentle
Sweet

THM Super Sweet



Truvia
1 tsp2 tsp1 Tbsp3/4 tsp1/4 tsp3/4 tsp
1 Tbsp2 Tbsp3 Tbsp2 tsp1 tsp2 tsp
1/4 cup1/2 cup3/4 cup3 Tbsp2 Tbsp3 Tbsp +
1 tsp
1/3 cup1/2 cup +
2 Tbsp +
1 tsp
1 cup3 Tbsp +
2 tsp
2 Tbsp +
1 tsp
1/4 cup +
1 tsp
1/2 cup1 cup1 1/2 cup1/3 cup +
2 tsp
1/4 cup1/3 cup +
4 tsp
1 cup2 cup3 cup3/4 cup1/2 cup3/4 cup +
4 tsp

I hope these sweetener conversions will help make your low carb cooking and baking simpler!

Remember you can download the printable version when you join our VIP Subscriber Group. Simply click the button below and you’ll be sent a link to the VIP Printable library!

Please let me know if you have any questions in the comments below. Or email me directly!

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30 Comments on You’ll Love These Easy Low Carb Sweetener Conversion Tables

  1. Love the charts. They would be great to have for many reasons. For starters, need to loose weight. Since this lock-down, I feel all we do is eat, and getting little to no exercise. cutting back on our sweet intake using these charts, would be a great start. I was not able to download nor print. I just found and joined your site, because I love what I see.

    • Hi Ivory! Thank you so much for your kind words! Your welcome email should include a link to our VIP printables page which is where you can download the conversion charts. I’ll email them directly to you!

    • Hi Cherlyn, I emailed you with some trouble-shooting tips and included the link to download the chart. Thank you so much for checking it out!

    • Hi Diane! Thanks so much for reading our blog! I’m glad you found the chart helpful. I didn’t include a conversion for pure stevia to the other sweeteners because different brands of pure stevia vary so much in how sweet they are. What kind of monkfruit do you have? Is it one in a bag that measures 1:1 with sugar, or do you have monkfruit drops? Is the recipe you’re trying to make for a baked item, or is it for a smoothie or other item that doesn’t require you to adjust for the difference in volume between pure stevia and monkfruit? I’ll keep an eye open for your replies to try to get you an answer more quickly!

    • Hey Patricia! When you’re replacing a powdered sweetener with a granulated one, the amounts are generally the same. I would recommend putting the Pyure in a blender or coffee bean grinder to get it to a powdered consistency. Typically recipes call for a powdered sweetener to eliminate any grittiness (particularly in frostings). Hope that helps!

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