ERYTHRITOL
2025 BUYING GUIDE
In my quest to help home cooks make sense of the endless sugar alternatives out there, one thing is certain: erythritol isn’t going anywhere. Despite some controversy, it remains one of the most popular sweeteners, found in over 1,100 products. But not all erythritol products are the same—some are pure, others are blended, and they don’t all perform equally in recipes. This guide breaks it all down.
WHAT IS ERYHTRITOL?
Even after a highly publicized paper about erythritol, it remains the primary ingredient in most natural zero-calorie sweeteners sold in stores. Whether you’re curious about how it’s made, its effects on baking, or its potential downsides, I wrote extensively about it in a blog post titled Sweetener Review: Erythritol | Is it Really "Natural" and The Perfect Sweetener? but here's a quick summary.
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Is erythritol a natural or artificial sweetener?
Erythritol naturally occurs in some foods like fruits, mushrooms, and fermented foods (wine, sake, soy sauce, miso paste), but only in minuscule amounts.
Because these sources contain too little erythritol for extraction, store-bought erythritol is not derived directly from them. Instead, for large-scale production, it's synthetically made from corn or other glucose sources via fermentation or an electrochemical process.
The Food and Drug Administration classifies erythritol as natural because it exists in nature AND is derived from natural materials. While the FDA acknowledges that some natural ingredients can be "manufactured artificially", here at WhatSugar, we refer to erythritol as a synthetic sweetener for clarity. You can read more about this HERE and HERE.
Synthetic is not the same as artificial, which refers to sweeteners "not found in nature" [We have an artificial sweetener buying guide HERE]. Erythritol made from corn is not be considered artificial as it’s indistinguishable from the erythritol found in fruits and other foods.
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How is erythritol made?
Most erythritol products in stores are made from corn, sourced from China. Cargill—the owner of Truvía — is the leading erythritol manufacturer in the U.S., also using corn as its source.
The process of making erythritol involves three main steps:
(1) Starch is isolated from corn
(2) Cornstarch is first converted to liquefied starch and then broken down into glucose through the use of enzymes
(3) Glucose is fermented using microorganisms such as Aureobasidium or Moniliella sp.
In this guide, you'll see the package image of zero-calorie erythritol products and brands. Because we have so many choices, I sorted them based on their ingredients—from pure erythritol to blends.
ERYTHRITOL PURE VS BLENDS
Before we get started, it’s important to know that erythritol is sold in two forms:
• PURE ERYTHRITOL is less sweet than sugar, so you need to use more than sugar. If a recipe calls for a cup of sugar, you need at least 30% more erythritol to match sugar’s sweetness.
• ERYTHRITOL BLENDS, for the most part, measure like sugar on a one-to-one ratio—by volume, not weight—offering the convenience of a direct swap. If a recipe calls for a teaspoon of sugar, you simply use a teaspoon of these sweeteners. But some blends are 2:1 sugar replacements (2 teaspoons of sugar is as sweet as 1 teaspoon of sweetener) up to 10:1.
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PICK YOUR ERYTHRITOL
Brands and Products
There is A LOT to explore here. Scroll down to see it all, or if you're short on time, jump straight to what you need by clicking a category below:
Click the TRY IT button of each sweetener to be linked to Amazon
where you can read reviews, labels, Q&As, and prices.
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PURE ERYTHRITOL
ERYTHRITOL EXPLAINED
The Sweet and Not-So-Sweet Truth
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How sweet is erythritol? Does it have an aftertaste?
Pure erythritol is 60–70% as sweet as table sugar. A general guideline is to substitute 1 1/3 teaspoons of erythritol for every 1 teaspoon of sugar, but keep THIS in mind.
When erythritol crystals dissolve in the mouth, it gives a cold sensation referred to as a cooling effect. It feels like sucking a mint but without the mint flavor.
So, because of the mild sweetness and to minimize the cooling effect, you'll often find erythritol blended with high-intensity sweeteners such as monk fruit and stevia, or soluble fibers or natural flavors. Keep scrolling for a detailed comparison of erythritol blends.
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What's the difference between granulated and powdered erythritol? Both are chemically identical—the only difference is crystal size. Granulated erythritol usually has the same fineness as table sugar. Powdered erythritol (also called confectioners'), as the name implies, looks a lot like powdered sugar as it has smaller crystals than granulated erythritol. Since the powdered version dissolves more easily, it gives a smooth texture to icing, glazes, frosting, fillings, and sauces.
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Is it worth it to buy organic erythritol?
Organic sweeteners must be processed, handled, and packaged according to a long list of strict rules set by the U.S. Department of Agriculture—the National Organic Program (NOP). These include being sourced from plants grown on farms using practices that maintain or enhance the soil and water quality while conserving wetlands, woodlands, and wildlife—among many other requirements.
Also, if it's organic, it's non-GMO. The use of genetic engineering, or genetically modified organisms (GMOs), is prohibited in organic products. It means organic erythritol cannot come from processes that involve genetically engineered yeast.
So, is organic erythritol worth it? Yes—Absolutely.
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Is erythritol GMO? Is it made from genetically modified corn?
Erythritol itself is GMO-free — its molecule is identical whether it comes from GMO plants or not.
Erythritol made in China is typically from non-GMO corn. In contrast, Cargill, a leading producer of erythritol and owner of the Truvía brand, manufactures it in the USA from GMO corn, using a yeast found in nature. Some manufacturers may also use genetically engineered yeasts in the production process. In addition, one brand claims to source their erythritol in France from apples and pears.
If you're worried, choose certified organic erythritol. The USDA strictly prohibits the use of GMOs, including processes that involve genetically engineered microbes or plants.
ERYTHRITOL 101
Calories, Carbs & Digestive Issues
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Is erythritol really a zero-calorie sweetener?
Technically, no. Erythritol isn't really zero-calorie like high-intensity sweeteners (sucralose, aspartame, stevia, monk fruit). However, by law, it can be labeled as zero-calorie because it provides a small amount of calories — less the 5 — per serving, allowing it to be rounded down to zero.
I've written about how erythritol works in our bodies, but here's a quick recap. About 60 to 90 % of ingested erythritol is absorbed, but it's not metabolized — being excreted unchanged (without any decomposition) in the urine. The erythritol that is not absorbed from the small intestine (10 to 40% of the amount we ingest) passes into the large intestine, where it may be fermented by microbes or excreted.
So, even though we cannot metabolize it, bacteria in the lower digestive tract can. The low caloric value attributed to erythritol is because microbes metabolize it, and we obtain their energy indirectly. Erythritol provides about 10% of the calories of sugar, like this:
Erythritol actual amount: 0.2 to 0.4 cal/gram | 1.2 to 1.6 cal/tsp | 60 to 75 cal/cup
Table sugar (sucrose): 4 cal/gram | 15 cal/tsp | 770 cal/cup
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What's the glycemic index of erythritol? What about net carbs?
Erythritol has zero glycemic index as it's not digested or converted into glucose, having no impact on blood sugar or insulin levels.
Erythritol also won’t impact your carb count. While it’s technically a carbohydrate and appears under “total carbohydrates” on nutrition labels, it offers zero net carbs. [Learn more on my Carb Counter resource HERE]
So, erythritol is a great choice for low-carb and keto diets, or to anyone trying to manage their blood sugar levels for health reasons.
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Can erythritol cause gut issues? Is it safe for sensitive stomachs?
Erythritol isn’t always gut-friendly, especially for those new to it or with a sensitive digestive system. Consuming it on an empty stomach, without any other food, or in large amounts is often associated with bloating, cramps, and a laxative effect. Some people experience digestive discomfort even with intakes as small as ⅛ of a teaspoon.
If you have a sensitive stomach, be aware that erythritol is a FODMAP—an acronym for carbohydrates associated with adverse gastrointestinal effects.
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What advantages does erythritol offer?
(1) Is a natural sweetener
(2) Is a zero-calorie sweetener
(3) Offers zero net carbs, even though it counts toward "total carbs"
(4) Zero glycemic index; no effect on blood sugar levels
(5) Tastes like regular sugar, but offers a cooling effect
(6) Provides bulk (volume & mass) to recipes
(7) Is heat stable.
(8) Helps make baked goods crispy
(9) Masks off-flavors of stevia & monk fruit extracts
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What are erythritol's disadvantages?
Pure erythritol has nine main problems:
(1) Since 2023, it got a bad rep due to a highly publicised study
(2) It's less sweet than sugar, so you can't swap it cup for cup
(3) It's often associated with adverse gastrointestinal effects
(4) It has a cooling effect, which can be difficult to ignore
(5) It doesn't dissolve as well as regular sugar
(6) It tends to recrystallize in cold temperatures
(7) It doesn't brown or caramelize
(8) It doesn't attract and hold on to moisture like sugar
(9) It tends to harden and form lumps during storage.
Click below to read a super comprehensive blog post about erythritol:
ERYTHRITOL BLENDS
BLENDS EXPLAINED
There are many reasons to choose a sweetener blend over pure erythritol, but the two biggest factors come down to taste. Pure erythritol has two major drawbacks—it’s less sweet than sugar and leaves a noticeable cooling effect.
Having to measure 1/3 more erythritol to match sugar’s sweetness is inconvenient, and its cooling effect can ruin many recipes. To fix this, manufacturers blend erythritol with just a pinch of high-intensity sweeteners like monk fruit or stevia, which are 20 to 300 times sweeter than sugar.
The key advantage? Most blends let you measure one-to-one with sugar using your regular kitchen tools—no extra math required.
Blending erythritol with other sweeteners isn’t just about taste—it can also improve how it performs in recipes.
In my Sugar Swap Starter Kit, I break down the best blends for different needs and recipes. Learn how erythritol compares with allulose, stevia, and monk fruit. See the do's and don'ts of eryhtritol. Discover when to use and avoid it in cookies, ice cream, bars, cakes, and more. Worried about digestive issues? I’ve got tips to help with that, too.
With this Kit, you don't need to go through trial and error with different sweeteners, wasting time, pricey ingredients, and not to mention ruined recipes.
2:1 versus 1:1 Sugar Replacement
Most erythritol blends measure like sugar on a one-to-one ratio—by volume, not weight—offering the convenience of a direct swap. No need for conversion charts or tricky math. If a recipe calls for a teaspoon of sugar, you simply use a teaspoon of these sweeteners. One cup of sugar? Swap it for one cup of a 1:1 sugar replacement. But keep THIS in mind.
Others are 2:1 sugar replacements (2 teaspoons of sugar is as sweet as one teaspoon of sweetener) up to 10:1.
ERYTHRITOL BLEND
With Stevia
Do all stevia sweeteners have erythritol? No — but most do. And here’s the catch: even though they’re labeled “stevia,” they typically contain 99% erythritol and only 1% stevia. Surprising, right? It does feel a bit misleading, but there’s more to the story, which I explain [HERE].
ERYTHRITOL BLEND
With Monk Fruit
Do all monk fruit sweeteners contain erythritol? No, but the majority do. And here’s something you might not expect—these products are labeled as “monk fruit” but they actually contain 99% erythritol with just a tiny 1% monk fruit extract. It’s easy to assume you’re getting pure monk fruit, but the reality is a bit different. Curious why? I break it all down [HERE].
What's Powdered Erythritol?
Granulated vs. Crystalized vs. Powdered Erythritol
Erythritol sweeteners come in various crystal sizes—granulated, crystallized, and powdered. The terms granulated and crystallized are often used interchangeably by sellers, and both typically refer to crystals resembling table sugar, making them ideal replacements for regular sugar.
On the other hand, powdered erythritol refers to fine crystals, and is a one-to-one substitute for regular powdered sugar. It’s perfect for recipes that require a smooth texture or that final decorative touch. The powdered erythritol below is finely ground and combined with either stevia extract, monk fruit extract, or natural flavors. Want to learn more about powdered sugar replacements? Check out my detailed guide HERE.
It’s important to note that on labels, “powdered” means finely ground, while “powder” simply refers to solid form (as opposed to liquid or gas).
What's a Brown Sugar Replacement?
Brown sugar replacements are designed to replicate the aroma, sweetness, and texture of regular brown sugar—but with fewer calories and zero sugar. They work as one-to-one substitutes for light brown sugar in recipes.
Those blends contain erythritol combined with monk fruit, stevia, or sweet fibers (oligosaccharides or inulin). They also have a pinch of glycerin, molasses, or malt extract to help give the overall resemblance to regular brown sugars, providing moisture and allowing them to pack. Want to dive deeper? Visit my Brown Sugar Replacement page.
ERYTHRITOL BLEND
With Refined Sugar
Sugars Blends are NOT calorie-free. Not sugar-free either. They allow you to reduce (not eliminate) sugar and calories in your recipe but still have the benefits of having some "real" sugar in it. They bake and brown as regular sugars do but with 75% fewer calories. Want to dive deeper? Visit my Sugar Blends page.
Ready to Skip the Sweetener Guesswork?
You don't have to go through trial and error with different sweeteners, wasting time, pricey ingredients, and not to mention ruined recipes.
That's why I created the Sugar Swap Starter Kit — your shortcut to choosing and using sugar alternatives with confidence. It is designed for home cooks who want to understand how different options stack up, find the best ones, and get practical tips to use them. This kit offers a quick way to get all your questions answered — all in one easy-to-follow resource!
IS ERYTHRITOL SAFE?
Yes, erythritol is approved as a GRAS (generally recognized as safe) ingredient. It's not a food additive. Erythritol has been recognized as safe by the FDA since 2001 and is permited in more than fifty countries. As of February 2025, it still stands as one of America's most popular sugar alternatives.
Erythritol has been on the news due to a study published in 2023 that evaluated possible cardiovascular effects related to consuming erythritol. The results showed a correlation between the intake of erythritol and increased risk of cardiovascular diseases (CVD), in people with a high risk for CVD.
But until further studies come out, erythritol remains safe in moderate intake by the general population, especially those not at increased risk for CVD. I wrote about it in a blog post and you can read here: Is Erythritol Safe in 2025?
If you want to hear directly from an erythritol manufacturer, check out TheSweetReality.com, a site by Truvía (owned by Cargill, the leading erythritol producer in the U.S.).
Wondering if erythritol is a natural or artificial sweetener?
Erythritol is a natural sweetener in the FDA's view because it's derived from a natural source (corn or sugar beets) AND is found in nature. As stated by the FDA, ingredients "found in nature can be manufactured artificially and produced more economically, with greater purity and more consistent quality, than their natural counterparts."
So, contrary to popular belief, erythritol is not an artificial sweetener like THOSE, which are not found in Nature.
The erythritol we buy in stores is a "natural-like" ingredient, i.e., a synthetic copy of the erythritol found in plants. As the FDA explains, this is similar to vitamin C (ascorbic acid), which can be derived from an orange or artificially produced via fermentation in a lab. The same applies to erythritol.
Here's how one manufacturer explains how they produce their erythritol via fermentation from corn: "The yeast ferments or digests dextrose and other nutrients. In other words, dextrose is the food for the yeast – much like corn may be food for a cow that produces meat or milk. The dextrose used as the feedstock for the yeast is a simple sugar that is derived from the starch. Erythritol is not derived from corn or dextrose feedstock (just as milk is not derived from cattle feed); it is derived from the yeast organism."
If you’re curious about the process or specific details of how erythritol is made, you can refer to each GRAS notice submitted by the manufacturer for FDA review HERE — for each one, click "Erythritol" on the "Substance" column, and then download the PDF.
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