SUGAR SWAP TOOL™
In my quest to help home cooks navigate the complex world of sugar alternatives, I created the Sugar Swap Tool™—an easy-to-use interactive resource that puts everything you need at your fingertips. You’ll find clear, side-by-side comparisons of sweeteners sold in stores across the U.S. — perfect for swapping sugar in coffee, tea, desserts, baking, or everyday cooking. It’s so useful, it even got its own website!
WHAT'S THE SUGAR SWAP TOOL™?
Choosing a sweetener shouldn’t feel like solving a puzzle. With thousands of sweeteners on store shelves, it’s no wonder so many of us feel overwhelmed.
And we’ve all been there—you’re ready to try a healthier sweetener, but then come the questions:
Is it as sweet as sugar?
How much do I use?
Do I need to adjust other ingredients in the recipe?
How many net carbs?
What's the glycemic index?
Is it pure or a blend?
Will this bother my stomach?
Natural or artificial?
That’s where our Sugar Swap Tool™ comes in — it helps you choose, use products, and compare options side-by-side. This is an interactive tool you can access from your computer, tablet, or mobile.
WHAT'S INSIDE THE TOOL?
Inside the Sugar Swap Tool™, you'll find two powerful features— the Sweetener Calculator™ and the Sweetener Comparer™.
What does the Sweetener Calculator™ do?
The Sweetener Calculator is an easy-to-use converter to help you swap one sweetener for another. No more recipes that turn out way too sweet or not sweet enough! You’ll also get practical tips to avoid common mistakes.
What does the Sweetener Comparer™ do?
The Sweetener Comparer™ shows you how products stack up side-by-side. You’ll see comparisons based on the sweetness level, ingredients, calories, glycemic index, net carbs, and amount of sugar.
SWEETENER CALCULATOR™
HOW MUCH SWEETENER SHOULD I USE?
The first thing you need to know before venturing into sugar alternatives is that they offer different sweetness levels. Not all of them measure cup-for-cup like table sugar. You might have to use less or more, which makes it easy to get confused and have your recipes flop.
So, to substitute one sweetener for another, you have to find out how much to use—the volume or weight that will give you the same level of sweetness.
If you’re wondering, Where do I find that? Do I need to do the math myself?
Don't worry. I've got you.
I created the Sweetener Calculator to make this part easy.
Whether you’re swapping sugar with monk fruit, subbing honey for maple syrup, or switching stevia for allulose, the Calculator helps you get the amount right.
It does the math for you—no conversions, charts, or guesswork. And that’s just the beginning.
SWAPPING SYRUPS FOR SUGAR?
Yes—you can bake with syrups (without messing up your recipe).
Do you avoid baking with syrups because you don’t know how to swap them for sugar? Wondering how much syrup to use if a recipe calls for granulated sugar? Or if you need to adjust the other ingredients?
The Sweetener Calculator™ makes it easy to swap any dry sweetener with a syrup—or the other way around.
It not only tells you how much to measure so that you get the same sweetness level, but also how much of the overall liquid to reduce or increase in your original recipe. Sweet!
The example below shows how to swap 1/2 cup maple syrup with allulose — and exactly how much extra liquid to add to keep your recipe balanced. You can use the tool the same way to substitute honey, agave, brown rice syrup, or any other syrup for sugar (or the other way around). No guesswork, just sweet results.
WANT THE GOLDEN RULE FOR BAKING?
The toughest recipes to swap sweeteners in? Baked goods. Cakes, cookies, brownies, and muffins can easily flop because sugar does more than just sweeten—it contributes bulk, structure, moisture, tenderness, and browning.
The Sugar Swap Tool™ gives you the inside scoop. It reminds you of the rule of thumb for baking with sugar alternatives, including the swaps you need to avoid, and how to adjust your recipe so it doesn’t turn out dry, pale, or hard as a rock.
SWEETENER COMPARER™
HOW DO SWEETENERS STACK UP?
To see how products stack up side-by-side, use the Sweetener Comparer™. As the name suggests, it compares more than just sweetness—it gives you key details like:
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Calories
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Glycemic index
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Net carbs
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Amount of sugar
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Ingredient list
And the best part? You don’t need to do any math. Just enter the brand and product type, and the Sugar Swap Tool calculates everything for you—including net carbs and glycemic index.
WANT TO AVOID DISAPPOINTING RESULTS?
No one likes flat, pale, and dense baked goods. So, if you're baking
and want to make sure a sweetener will give you bulk (weight and
volume) and brown or caramelize, the Sugar Swap Tool has you covered.
It shows clear icons (see below) so you’ll know at a glance which sweeteners will work—and which swaps to avoid.
DOES IT FIT INTO MY DIET?
Let the icons guide you.
The Sweetener Comparer™ helps you quickly see if a sweetener aligns with your dietary needs.
Look for the icons—Keto-friendly, Diabetic-friendly, and Vegan—to instantly know which products fit your lifestyle.
Whether you’re watching carbs, blood sugar, or avoiding animal by-products, the Sugar Swap Tool™ makes it easy to choose with confidence.
WILL IT BOTHER MY STOMACH?
Not all sweeteners sit well—and some are known for causing digestive distress.
One of most common complaints about sugar alternatives? Bloating, flatulence, or diarrhea—often caused by a group of carbohydrates known as FODMAP.
FODMAP sweeteners — an acronym for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols — can trigger issues for many people.
But there are also gut-friendly sweeteners that offer no digestive discomfort and are gentle on your stomach, so you can enjoy them without worry.
The Sugar Swap Tool™ helps you avoid the discomfort. Just type in a product, and you’ll see one of two icons:
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Gut Friendly — gentle on your stomach
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FODMAP (ouch!) — may cause digestive issues
So you can enjoy sweeteners that work for your body—without unpleasant surprises.
DOES IT MEET YOUR STANDARDS?
If it matters to you, it matters to us.
If you care about how a sweetener is made—not just how it tastes—
—the Sugar Swap Tool™ has your back.
You’ll instantly see whether a product is certified organic, fair trade, or non-GMO. No need to hunt down fine print or dig through labels—the tool highlights it for you.
Because choosing better sweeteners also means supporting better practices.
WANT TO SKIP ERYTHRITOL OR ARTIFICIAL?
Get ingredients clarity—before you buy.
Wondering what’s really in a sweetener? Is it pure or a blend? Artificial?
The Sugar Swap Tool™ lets you see exactly what you’re getting. It features thousands of products currently sold in U.S. stores and lets you compare their ingredients side-by-side.
Whether you’re trying to avoid artificial sweeteners, erythritol, or xylitol, the Sweetener Comparer™ helps you quickly spot what to skip—and what to trust.
It’s your go-to resource for making sense of the sweetener aisle.
SWEETENER NOT WORKING FOR YOU?
You’re not the only one.
One of the most common questions I get is: What can I use instead?
Maybe the sweetener is too expensive, has a weird aftertaste, or just isn’t available near you.
With our interactive Sugar Swap Tool™, you can enter any specific product and instantly get three related alternatives—complete with front-of-package images—so you can explore other options that might be a better fit.