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About this tool
Convert any sweetener to an equally sweet amount of another, with calories saved, glycaemic index, ADI use and baking notes.
The Sugar Swap Calculator converts a recipe amount of one sweetener into the equally sweet amount of another using relative sweetening power per gram, with sucrose set to 1. It then shows the calories gained or lost, the glycaemic index of each, how much of the JECFA Acceptable Daily Intake the new amount uses for your body weight, and whether the substitute actually bakes, browns and provides bulk. Seventeen sweeteners are covered, from jaggery and honey to stevia, sucralose, erythritol and allulose.
Open Sugar Swap Calculator on AltFTool — it loads instantly in your browser.
Enter the values you already know.
Fine-tune the options to match your scenario.
Read the result and use it in your planning or reporting.
Uses relative sweetening power against sucrose so syrups and powders compare honestly.
Shows the JECFA ADI in mg/kg body weight and what percentage your amount uses.
Heat stability, browning and bulk are listed, because a 0.4 g swap cannot hold a cake together.
Steviol glycosides are roughly 250 times sweeter than sugar by weight, so about 0.8 g of pure stevia extract matches 200 g of sugar — under a fifth of a teaspoon. Most retail stevia is blended with erythritol or maltodextrin so it can be measured spoon for spoon; follow the pack's sugar-equivalence, not the pure-extract figure.
Not meaningfully. Jaggery is about 3.8 kcal per gram and honey about 3.0, against 3.87 for sucrose, and all three are counted as free sugars in the WHO guidance. The trace minerals in jaggery are present in quantities too small to matter at realistic portions, so treat them as sugars with a different flavour rather than health foods.
The ADI is the amount of an additive that can be consumed every day over a lifetime without appreciable risk, set in milligrams per kilogram of body weight. For a 70 kg adult that is about 1.05 g of sucralose, 2.8 g of aspartame or 0.28 g of steviol equivalents a day — far more than any normal use, which is why exceeding it is rare outside heavy diet-drink consumption.
Allulose and erythritol behave most like sugar because they add bulk, but only allulose browns and caramelises. Sucralose, acesulfame K, saccharin, stevia and monk fruit survive oven heat yet contribute no bulk, so recipes need a bulking agent; aspartame breaks down with prolonged heat and should be added after cooking.
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