Monk Fruit Sweetener
Quick answer
A medium portion of Monk Fruit Sweetener (a small amount (see package)) contains 0 kcal, with 0 g of net carbohydrates and 0 g of protein.
- Carbs0 g0%
- Protein0 g0%
- Fat0 g0%
- Fibre0 g
Percentages of total energy (calories)
What is monk fruit?
A small, round green fruit from southern China called Luo Han Guo. Buddhist monks grew it for hundreds of years, and that is where its name comes from 😄 Its sweetness comes from substances called mogrosides, which are about 150 to 250 times sweeter than sugar.
How many calories does it have, and does it raise blood sugar?
The pure extract has no calories and does not raise blood sugar, because the amount you use is very small and mogrosides are not turned into sugar in the blood. So the glycemic index does not apply.
Why is it hard to find in Europe?
Here is the story: in the US it has been allowed for years as a sweetener, and you see it in every video. But in the European Union, its legal status is limited and complicated, and the European Food Safety Authority (EFSA) has asked for additional safety studies. That is why you won't find it as easily in supermarkets here as stevia.
Watch out for blends
Many "monk fruit" products in the US are mostly erythritol with a little monk fruit extract. So read the ingredients: if the first ingredient is erythritol, you are actually using erythritol. Read also: Erythritol (Sweetener)
If you live in Europe, what is the alternative?
- Stevia: from a plant, no calories, and permitted (E960). Read also: Liquid Stevia Drops
- Erythritol: its sweetness is close to sugar, and it is permitted (E968).
- Sucralose: no calories, and permitted (E955).
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (a small amount (see package)) |
|---|---|---|
| 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 | Not applicable | |
| Glycemic load | Not applicable | |
| Insulin index | not tested | |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It has 0 kcal per 100 g, ranking 4 of 34 in Special ingredients & supplements (lowest first).
Frequently asked questions
Does monk fruit raise blood sugar?
No, the pure extract does not raise blood sugar and has no calories.
Is monk fruit allowed in Europe?
Its status in the European Union is limited and complicated, so you won't find it as easily as stevia.
What is the difference between monk fruit and stevia?
Both are plant-based sweeteners with no calories. Stevia comes from the leaves of a plant and is permitted in Europe, while monk fruit comes from a fruit and its status here is limited.
Why do monk fruit products contain erythritol?
Because the extract is very sweet, so it is mixed with erythritol to give it the same volume and sweetness as sugar.
Read also
References & Scientific Sources
- The glycemic index does not apply because this food has less than 5 g of available carbohydrate per 100 g, and a GI test requires 25 to 50 g of available carbohydrate, per: 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
- 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.