Erythritol (Sweetener)
Quick answer
A medium portion of Erythritol (Sweetener) (4 g) contains 0 kcal, with 0 g of net carbohydrates and 0 g of protein. Its glycemic index is 0 (Low) for how fast it raises blood sugar, while its glycemic load per portion is 0 (Low) for its actual effect.
- Carbs0 g0%
- Protein0 g0%
- Fat0 g0%
- Fibre0 g
Percentages of total energy (calories)
What is erythritol?
Want sweetness without sugar? Erythritol is one of the best-known sweeteners you will find in the supermarket, and it is often mixed with stevia. It belongs to the family of "sugar alcohols" and occurs naturally in small amounts in some fruits.
How many calories are in erythritol?
It has almost zero calories. The secret is that the body absorbs it in the gut but does not burn it, and passes it out unchanged. So it makes a "sightseeing trip" through the body and comes back out 😄
Does erythritol raise blood sugar?
No. Its glycemic index is zero, and studies have found that it raises neither blood sugar nor insulin to any real extent. That is why it has become popular on keto and among people watching their blood sugar.
Its taste and how to use it
- Its taste is close to sugar, but a little lighter (about 70% of its sweetness), and it gives a light cooling sensation on the tongue.
- You can use it in baking and cooking like sugar, because heat does not spoil it.
- Many products mix it with stevia so that the sweetness becomes "1:1" like sugar.
Watch out for one thing
Large amounts can cause bloating or diarrhoea, especially if it is mixed with sorbitol. So read the ingredients on the pack and start with small amounts.
Alternatives and figures for comparison
- Erythritol: index 0
- Xylitol: index 13 (and watch out, it is toxic to dogs 🐶)
- Sorbitol: index 9
- White sugar: index about 65
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (4 g) |
|---|---|---|
| Calories | 0 kcal | 0 kcal |
| Protein | 0 g | 0 g |
| Carbohydrate | 0 g | 0 g |
| Available carbohydrate | 0 g | 0 g |
| Sugar | 0 g | — |
| Fat | 0 g | 0 g |
| Dietary fibre | 0 g | 0 g |
| Glycemic index | 0 · Low | |
| Glycemic load | — | 0 |
| Insulin index | not tested with the table's method (see the references) | |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Special ingredients & supplements with a glycemic index (21), it ranks 1 (lowest first). This is one of the lowest-GI foods in its group.
Frequently asked questions
Does erythritol raise blood sugar?
No. Its glycemic index is zero, and studies have not found that it raises blood sugar or insulin.
How many calories are in erythritol?
Almost zero.
What is the difference between erythritol and stevia?
Stevia comes from a plant and is hundreds of times sweeter than sugar, so you only need drops of it. Erythritol's sweetness is close to sugar, and you use it in about the same amount.
Is erythritol suitable for keto?
Definitely, because it has almost no calories and does not raise blood sugar.
Read also
- Prediabetes: How to Stop the Train and Lower Your HbA1cGuide
- Gestational Diabetes Guide: Normal Levels and Foods to EatGuide
References & Scientific Sources
- The glycemic index of this food comes from a published measurement (source in the next item). GI bands (low ≤ 55 · medium 56–69 · high ≥ 70) follow: ISO 26642:2010. Food products — Determination of the glycaemic index (GI) and recommendation for food classification. International Organization for Standardization; 2010. www.iso.org/standard/43633.html
- The glycemic index of erythritol (0) and its insulin index (2) are taken from the review by Livesey, which calculates them with a method that differs from the insulin index used in the site's table (Holt/Bao). Livesey G. Health potential of polyols as sugar replacers, with emphasis on low glycaemic properties. Nutr Res Rev. 2003;16(2):163–91.
- 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.