GUILT-FREE SWEETENERS
Chemically, the sugars in fresh fruit and those in sweeteners like table sugar and honey are the same. But when it comes to health, they couldn’t be more different. Fruit sugars come naturally packaged with fiber, vitamins, minerals, and antioxidants. Here, you’ll find the best guilt-free sugar swaps to satisfy your sweet tooth—without the drawbacks of regular sugar.
NATURAL vs. NATURALLY OCCURRING
What's the difference?
Intrinsic and intact sugars, also known as naturally occurring, are found in whole foods like milk and fruits. Naturally occurring is different than natural sugar:
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Naturally Occurring Sugars are sugars found in their original state in whole foods — like the fructose in an apple or the lactose in milk.
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Natural Sugars (caloric sweeteners) are derived from natural sources but are extracted and processed. These include table sugar, honey, maple syrup, agave nectar, and over 70 other sweeteners is stores.
HOW DOES FRUIT COMPARE WITH TABLE SUGAR
While fruits contain sugar, they also come with fiber, vitamins, and antioxidants, making them a more nutrient-dense choice.
If you wonder How much sugar is in common fruits? How do fruit sugars compare to table sugar?
The chart below offers a helpful guide to portion sizes, showing how much fresh fruit contains the same 4 grams of sugar as a teaspoon of table sugar.
The amounts are approximations based on data from USDA’s FoodData Central, since sugar content varies with ripeness, variety, and growing conditions. Plus, a fruit’s sweetness isn’t determined by sugar content alone—acidity, fiber, and texture all play a role.
Think of this chart as as inspiration for guilt-free swaps—a naturally sweet alternative to processed and refined sugars.
Guilt-Free. No Sugar. No Calories.
MY PERSONAL PICKS
Fruits are a smarter choice than table sugar, but they still contain sugar. That’s why I believe guilt-free sweeteners with zero sugar and zero calories deserve a place in every home cook’s kitchen.
Since I started WhatSugar, thousands of home cooks across the country have shared their frustrations with me—struggling to find the right sugar alternative, feeling misled by labels, and wondering what’s actually safe to use.
I knew there had to be a better way. So I got to work—analyzing hundreds of sweeteners sold in stores, writing buying guides, and building smart kitchen tools to help people make sense of it all.
But two questions kept coming up: “What do you use?” and "What is your favorite?" In 2025, I finally decided to answer them—not just with words, but with products.
I’m now offering the same sweeteners I use in my own kitchen every single day. I’m starting with just three certified organic products, because these are the ones I trust and use most. They’re not just sweeteners—they’re the answer I’ve been working toward since the beginning.
I introduce you my guilt-free sweeteners!
Super Sweet and Fruit-Based
If you're looking for a fruit-based sweetener that’s completely sugar-free, I invite you to try my WhatSugar Organic Monk Fruit Extract:
✔️ Zero sugar and zero calories
✔️ 100% pure monk fruit extract
✔️ No erythritol or other fillers
✔️ Certified organic + non-GMO
✔️ Super concentrated—just a pinch goes a long way
✔️ Zero digestive discomfort
If you want a sweetener that’s sugar-free, organic, and actually tastes and looks just like sugar, this is it. Launching in 2025, our 1:1 Sugar Alternative blends certified organic allulose with the highest-grade monk fruit extract.
✔️ Zero sugar, zero calories
✔️ Certified organic + non-GMO
✔️ Allulose + pure monk fruit
✔️ No erythritol
✔️ Measures just like sugar (1:1 ratio)
✔️ Absolutely no aftertaste—really
✔️ Gentle on the stomach
Prefer your sweetener in single-serve packets? WhatSugar Organic Packets are made with the same blend as my 1:1 sugar alternative—certified organic allulose + monk fruit—but each packet sweetens like 2 teaspoons of sugar. So, no guesswork, just tear, pour, and enjoy. Launching in 2025!
✔️ Zero sugar, zero calories
✔️ Certified organic and non-GMO
✔️ Organic allulose + organic monk fruit
✔️ A packet sweetens like 2 tsp of sugar
✔️ No erythritol
✔️ Absolutely no aftertaste
✔️ Convenient, portable, and mess-free
