I partnered with and now offer you a convenient one-stop shop for sugars, syrups, and tabletop sweeteners.

Compare apples to apples and make informed purchase decisions when shopping for sweeteners.

There is A LOT to see here so choose a group of sweeteners, based on the

calories per teaspoon

 they provide:

By clicking the Try it button of each sweetener, you are linked to Amazon

where you can read reviews, labels, Q&As, and price.


Calorie-free tabletop sweeteners containing high intensity sweeteners

High Intensity Sweetener

  • High Intensity Sweeteners (HIS) are several hundred to several thousand times sweeter than table sugar (sucrose)

  • Used in tiny amounts, HIS provide no calories and add minute volume & mass (bulk) to the tabletop sweetener you find in stores

  • HIS are often combined with fillers or bulking agents to make tabletop sweeteners spoonable or pourable, and to mask their off-flavors

  • Fillers (bulking agents) are carbohydrates that may or may not be sweet. The most common are erythritol, glucose, inulin & maltodextrin

  • Seven HIS are used in tabletop sweeteners in the U.S.: stevia, monk fruit, sucralose, saccharin, aspartame, acesulfame K, neotame



Tabletop Sweeteners 


  • Tabletop sweeteners (aka tabletops) are available to you in various forms: liquid, granulated, powdered, sachets, cubes, and tablets 

  • By law, zero-calorie tabletop sweeteners deliver sweetness with little (<5 cal) to no calories per serving

  • One serving is the amount equivalent in sweetness to a reference amount (often 1 or 2 tsp, not 1 cup) of table sugar 

  • Zero calorie sweeteners are often 2x as sweet as table sugar, but it varies; it can be 4x, 8x, >100x or as sweet as sugar 

  • Miracle fruit extract is not sweet but behaves like a sweetener in contact with acidic foods (not approved by the FDA as a sweetener)

  • The teaspoon-for-teaspoon sweeteners are as sweet as table sugar and so, measure like it on a 1:1 ratio; 1tsp sugar = 1tsp sweetener

  • The color code for sweeteners is usually green for stevia, yellow for sucralose, blue for aspartame, and pink for saccharin.



  • Tabletop sweeteners reduced in calories provide 25 to 90 percent fewer calories than table sugar

  • They are not zero-calorie, but by law may be labeled as "no calorie" if providing <5 cal per serving (important note on that here

  • As opposed to high intensity sweeteners, reduced calorie sweeteners have bulking properties, their big advantage

  • They have bulking properties which means they add weight & volume to foods, impacting mouthfeel & texture like table sugar does

  • Two groups of reduced calorie sweeteners are listed here: (1) Blends with Less Sugar; (2) Low-Digestible Sweeteners

  • They are often promoted for baking, even though some do not undergo caramelization or other browning reactions

  • Blends with Less Sugar are often 2x sweeter than table sugar; Low-Digestible Sweeteners are often less sweet

  • Reduced calorie sweeteners may contain HIS (stevia, monk fruit, sucralose) but, unlike the zero-calorie products, they provide calories

  • The Cup-for-Cup sweeteners are as sweet as table sugar and so, measure like it on a 1:1 ratio; 1 cup sugar = 1cup sweetener



  • You may find them labeled as 'Reduced Calorie' Sugar, 'Reduced Sugar' Blend, 'Less Sugar' Blend, or Baking Blend

  • As the name implies, these tabletop sweeteners are not sugar-free, instead their total sugar content is reduced by making a blend

  • These blends consist of a sugar (caloric sweetener) with a low-digestible sweetener and/or a high intensity sweetener

  • Are reduced calorie sweeteners as they provide 25 to 75% fewer calories than the sugar or syrup (caloric sweetener) they replace

  • They maintain texture, baking, and browning properties of the sugar or syrup (caloric sweetener) they replace

  • These blends are usually twice as sweet as table sugar or the caloric sweetener it replaces

  • Available in dry/powder/solid form: made with white sugar, brown sugar, raw sugar, or coconut sugar

  • Available in liquid/syrup form: made with honey, maple syrup, agave nectar, corn syrup, or high fructose corn syrup

  • Maltodextrin-based sweeteners are included with 'less sugar blends'; maltodextrin is not a sugar but it is broken down into sugars

  • Advantage: Maintain (almost) the same role of the sugar or syrup (caloric sweetener) replaced, but with fewer calories. 



  • Tabletop sweeteners listed here contain low-digestible carbohydrates, which for the most part are less sweet than table sugar

  • These carbohydrates are partially or not digested at all and so, reach the large intestine intact, offering digestive health benefits

  • Such carbohydrates include polyols, rare sugars, and some soluble fibers (inulin, fructo- and isomalto-oligosaccharides)

  • They provide 25 to 90% fewer calories than table sugar and so, referred to as "reduced calorie sweeteners"

  • Promoted as prebiotics, low "net carbs", and low glycemic index sweeteners by their manufacturers and distributors

  • Are often less sweet than table sugar, and to compensate for that, these carbs are blended with high intensity sweeteners

  • Common adverse effects are digestive issues similar to that experienced when having too much high-fiber foods, such as beans

  • Advantages of these carbs: sweet taste, lower in calories, bulking properties, and digestive health benefits: as fiber or as prebiotic.




aka  Caloric Sweeteners

Although the 'sugar' we most often refer to is the one in our sugar bowl, sucrose from sugarcane or sugarbeet, the word 'SUGAR' means any single simple carbohydrate from any source.

  • Sugar encompasses almost 70 caloric sweeteners derived, not only from cane or beet, but from other sources too

  • Sources include plant saps (cane, beet, flower nectar in the case of honey, agave, coconut and maple trees), cereals, and fruits

  • Honey is a sugar. Maple Syrup is a sugar. So are coconut and date sugar. The term 'sugar' is used to indicate caloric sweeteners.

  • Caloric Sweeteners contain two major portions: sugar and water. The sugar portion is usually a blend of sugars.

  • Honey is about 80% sugar. Maple Syrup has about 66% sugar. Table Sugar is 99.9% sugar. The remainder is mostly water.

  • Are mainly composed of glucose, fructose, and sucrose, no matter where they come from and how they are processed or refined

  • Sweeteners in solid or crystallized form have > 90 percent sugars and provide about 16 calories per teaspoon.

  • Sweeteners in liquid forms have > 50 percent sugars and provide approximately 22 calories per teaspoon.​​​

  • They are a good source of energy but not a significant source of any nutrients other than simple carbohydrates

  • Note: one sweetener is not necessarily better than another; each one is useful for some applications and not to others

  • Choose them for reasons such as their unique flavor, satisfaction, or culinary benefits, not for their nutritive value.




  • Cane Sugar means any product derived, directly or indirectly, from sugarcane (referred here as simply 'cane').

  • It is processed in a Sugar Mill (to produce raw  and unrefined sugars) and in a Sugar Refinery (to make refined sugars).

  • In the U.S., cane sugar accounts for 45 percent of the refined sugar consumed each year; the remaining is for beet sugar. 

  • Forty-five types of sweeteners from cane are available to consumers in the United States.

  • They contain mainly sucrose but also invert sugar, which is a blend of glucose and fructose, and water

  • Cane sugars are sold in unrefined, raw, and refined forms. They vary in crystal size, molasses and water content.



  • Beet sugar is refined sugar from sugar beet (sugarbeet or simply 'beet'); the most common are granulated, brown & powdered sugar

  • About ¼ of the total refined sugar produced worldwide is from sugarbeet and ¾ comes from sugarcane

  • In the U.S., beet sugar is the dominant sugar accounting for 55% of the refined sugar consumed each year.

  • Contrary to cane sugar, which is available in unrefined, raw & refined forms, beet sugar is sold as refined sugar only

  • Once refined, both cane and beet sugar are over 99.9% sucrose; Learn more here Cane vs. Beet Sugar: A difference?

  • As opposed to cane sugar, beet sugar is refined in a single facility, a Sugar Factory; read about their production method here

  • Many granulated, powdered, and brown sugars in stores are blends of cane and beet sugar; learn why here.




  • Are sweeteners produced from plant saps (other than cane and beet listed above), cereals, fruits, and milk

  • Sources include flower nectar (for honey), agave, coconut & maple trees, sorghum, corn, barley, brown rice, dates, and fruit juices

  • Are mainly composed of glucose, fructose, and sucrose, no matter where they come from and their method of production

  • May contain trace amounts of nutrients, such as vitamins, minerals, and antioxidants, but are not a significant source of any of those. 


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