Erythritol is fully keto-friendly: 0g net carbs and nearly zero calories (~0.2 kcal/g). This sugar alcohol passes through your body unabsorbed, so it won't spike blood sugar or insulin—making it one of the most reliable keto sweeteners for baking, beverages, and everyday use.
Erythritol is fully keto-friendly: 0g net carbs and nearly zero calories (~0.2 kcal/g). This sugar alcohol passes through your body unabsorbed, so it won't spike blood sugar or insulin—making it one of the most reliable keto sweeteners for baking, beverages, and everyday use.
Per 100g (raw)
Source: Nutritional databases and food labels
Use as a 1:1.3–1:1.5 replacement for sugar in cookies, cakes, and muffins (add slightly more to match sweetness). Works best combined with a small amount of stevia or monk fruit to boost sweetness.
Dissolves well in hot coffee, tea, or hot chocolate—no cooling effect when hot. Perfect for your morning black-coffee or chai-tea.
Make simple syrup by dissolving in warm water first, then chill. Great for iced tea, lemonade, or keto-friendly cocktails.
Blend with cocoa powder, coconut oil, and nut butter for sugar-free fat bombs and keto fudge.
Sweeten heavy whipping cream with powdered erythritol for stable, sugar-free whipped cream.
Simmer with water and flavoring extracts to create pancake syrups, chocolate sauce, or caramel sauce.
Essential ingredient for homemade keto ice cream—helps prevent ice crystals when combined with other sweeteners.
Sugar alcohols are carbohydrates that your body cannot fully digest or absorb. Erythritol is unique among sugar alcohols because it's absorbed in the small intestine (90%) and excreted unchanged in urine—it never reaches the colon for fermentation. Since it's not metabolized for energy, it has zero impact on blood glucose, insulin, or ketosis, making it a true 0g net carb sweetener.
Yes, erythritol has an extensive safety profile with over 20 years of research. It's been used in foods since the 1990s and is GRAS-certified by the FDA. Studies show no adverse effects from daily consumption at typical dietary levels (up to 1g per kg body weight). It's naturally found in small amounts in fruits like grapes, melons, and fermented foods.
Erythritol has a high 'heat of solution'—it absorbs heat when dissolving, creating an endothermic reaction that produces a cooling sensation on your tongue. This effect is most noticeable in cold or room-temperature foods like frostings, no-bake desserts, and cold drinks. The cooling is less apparent in baked goods and hot beverages.
Erythritol is much gentler on digestion than other sugar alcohols (xylitol, maltitol, sorbitol) because 90% is absorbed in the small intestine before reaching the colon. Other sugar alcohols reach the colon and ferment, causing gas and bloating. Most people tolerate erythritol well, though consuming very large amounts (50g+ at once) may cause mild GI effects in sensitive individuals.
Erythritol is the most studied and widely used keto sweetener. Compared to stevia and monk fruit (intensely sweet, zero-calorie plant extracts), erythritol provides bulk and texture similar to sugar. Compared to allulose (rare sugar, 70% sweetness), erythritol is cheaper and more readily available. Many keto products blend erythritol with stevia or monk fruit to boost sweetness while maintaining texture.
No. Erythritol does not raise blood glucose or insulin levels, so it cannot interfere with ketosis. Clinical studies show erythritol consumption has zero glycemic impact, even in people with diabetes. It's one of the safest sweeteners for maintaining ketosis and can be used freely within your personal tolerance.