Allulose Sweetener
Quick answer
A medium portion of Allulose Sweetener (4 g) contains 1 kcal, with 0.2 g of net carbohydrates and 0 g of protein.
- Carbs0.2 g100%
- Protein0 g0%
- Fat0 g0%
- Fibre0 g
Percentages of total energy (calories)
What is allulose?
Allulose, or "the rare sugar", is a kind of sugar found naturally in very small amounts in figs, raisins and maple. Its taste and texture are very close to ordinary sugar, and it is about 70% as sweet as sugar. That is why it became the star of American and keto videos.
How many calories does it have, and does it raise blood sugar?
The body absorbs it but hardly burns it, and most of it leaves in the urine. So its calories are very low: according to the page's data, 20 calories per 100 g, so a teaspoon has about one calorie.
Studies say that it hardly raises blood sugar. But there is no official measurement of its glycemic index using the approved international method, so we will not give you a number.
Why is it still not allowed in Europe?
This is the most important thing to know if you live in Europe: allulose is not yet allowed as a food in the European Union. The European Food Safety Authority (EFSA) reviewed the file and said in 2025 that the safety studies submitted were not sufficient for approval. So it is allowed in the US, but not here. If you see it online, be aware that it is not approved here.
What is the alternative in Europe?
- Erythritol: the closest thing to allulose in taste and texture, and permitted. Read also: Erythritol (Sweetener)
- Stevia: no calories, and permitted.
- Sucralose: no calories, and it tolerates heat.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (4 g) |
|---|---|---|
| Calories | 20 kcal | 0.8 kcal |
| Protein | 0 g | 0 g |
| Carbohydrate | 5 g | 0.2 g |
| Available carbohydrate | 5 g | 0.2 g |
| Sugar | not available | — |
| Fat | 0 g | 0 g |
| Dietary fibre | 0 g | 0 g |
| Glycemic index | Not available | |
| Glycemic load | Not available | |
| Insulin index | not tested | |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It has 20 kcal per 100 g, ranking 5 of 34 in Special ingredients & supplements (lowest first).
Frequently asked questions
What is allulose?
A rare kind of sugar, found naturally in small amounts in some fruits, with a taste close to sugar and very few calories.
Does allulose raise blood sugar?
Studies say it hardly raises it, but there is no official measurement of its glycemic index.
Is allulose allowed in Europe?
No, it is not yet allowed in the European Union. EFSA said in 2025 that the safety studies were not sufficient.
What is the closest alternative to allulose in Europe?
Erythritol, because it resembles it in taste and texture, and it is permitted.
Read also
References & Scientific Sources
- There is no published measurement of the glycemic index of allulose according to the international standard ISO 26642. Its status in the European Union: EFSA Panel on Nutrition, Novel Foods and Food Allergens (NDA). Safety of D-allulose as a novel food pursuant to Regulation (EU) 2015/2283. EFSA J. 2025;23(6):e9468.
- Definition of available carbohydrate and glycemic load: FAO/WHO. Carbohydrates in human nutrition: report of a joint FAO/WHO expert consultation. FAO Food and Nutrition Paper 66. Rome; 1998. www.fao.org/4/w8079e/w8079e00.htm
Medically reviewed by Dr. Wassim Habib | Founder, WiBo Health · 31 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.