Sugar Swap Calculator
Convert any sweetener to an equally sweet amount of another, with calories saved, glycaemic index, ADI use and baking notes.
About this tool
Sugar Swap Calculator
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.
How to use Sugar Swap Calculator
- 1
Open Sugar Swap Calculator on AltFTool — it loads instantly in your browser.
- 2
Pick the Sweetener in the recipe and what to Swap it for from the grouped lists (Sugars, Syrups, High-intensity, Sugar alcohols, Rare sugars), then enter the Amount in the recipe (g).
- 3
Add Your body weight (kg) so the Acceptable Daily Intake percentage is computed for you rather than a generic adult.
- 4
Read the Use instead grams with calories before and after, the glycaemic index change and any warnings, then click Copy result to keep the summary.
Why use Sugar Swap Calculator
Sweetness per gram, not per spoon
Uses relative sweetening power against sucrose so syrups and powders compare honestly.
Daily limits included
Shows the JECFA ADI in mg/kg body weight and what percentage your amount uses.
Baking behaviour flagged
Heat stability, browning and bulk are listed, because a 0.4 g swap cannot hold a cake together.
Common use cases
- Work out how many grams of stevia or sucralose replace the 200 g of sugar in a cake recipe.
- Check whether swapping sugar for erythritol pushes you past the 20 g of polyol that commonly causes bloating.
- Compare jaggery, coconut sugar and honey on calories per equally sweet portion before deciding they are healthier.
- See which zero-calorie sweeteners survive an oven and which will leave a bake pale and flat because they add no bulk.
Frequently asked questions
How much stevia replaces one cup of sugar?
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.
Is jaggery or honey healthier than white sugar?
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.
What is an Acceptable Daily Intake and should I worry about it?
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.
Which sugar substitute works best for baking?
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.
Embed this tool on your site
Add the Sugar Swap Calculator widget to your blog or website — free, responsive, no signup. Just keep the “Widget by AltFTool” credit link visible.
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