Sweetener Values including Calories and Glycemic Index

The tables for sweetener values show the calories per gram, the sweetness relative to sugar and the glycemic index for each sweetener.

Note: the last column is calories per spoon equivalent. One spoon of sugar (small 4 gm) contains 16 calories. You would need just over half a spoon of fructose (9 calories) to sweeten your coffee by the same amount. However you would need over 3 spoons of maltose (53 calories) to achieve the same result. 

Sweetener values are calculated on a dry weight basis. For example Maple Syrup contains about 30% water by weight. However for comparison we use 30% more to give a fair comparison with other dry sugars.


Sugars
Name Calories / Gram Sweetness Index Glycemic Index Calories / Spoon-Equiv
Fructose 4 1.7 23 9
Sucrose 4 1 65 16
Glucose 4 0.75 100 21
Dextrose 4 0.75 100 21
Trehalose 4 0.45 70 36
Galactose 4 0.3 23 53
Maltose 4 0.3 105 53
Lactose 4 0.15 45 107

Sugar Alcohols
Name Calories / Gram Sweetness Index Glycemic Index Calories / Spoon-Equiv
Erythritol 0.2 0.65 1 1
Xylitol 2.4 1 12 10
Maltitol 2.4 0.9 35 11
Mannitol 1.6 0.5 2 13
Isomalt 2.1 0.5 2 17
Sorbitol 2.6 0.55 4 19
Lactitol 2 0.4 3 20
HSH 3 0.4 36 30

Natural Caloric Sweeteners
Name Calories / Gram Sweetness Index Glycemic Index Calories / Spoon-Equiv
Honey 4 1.1 50 14
Maple Syrup 4 1 54 15
Coconut Palm Sugar 4 1 35 15
Sorghum Syrup 4 1 50 15

Natural Zero Calorie Sweeteners
Name Calories / Gram Sweetness Index Glycemic Index Calories / Spoon-Equiv
Thaumatin 4 2,000 0 0
Monellin 4 1,500 0 0
Brazzein 4 1,000 0 0
Pentadin 4 500 0 0
LuoHanGuo 0 300 0 0
Stevia 0 300 0 0



Modified Sugars
Name Calories / Gram Sweetness Index Glycemic Index Calories / Spoon-Equiv
Tagatose 4 0.92 0 7
Agave Syrup 4 1.5 15 10
HFCS-90 4 1.6 31 10
HFCS-55 4 1.2 58 13
HFCS-42 4 1.1 68 14
Golden Syrup 4 1.1 60 15
Barley Malt Syrup 4 0.5 42 32
Brown Rice Syrup 4 0.5 25 32

Artificial Sweeteners
Name Calories / Gram Sweetness Index Glycemic Index Calories / Spoon-Equiv
Advantame 0 20,000 0 0
Neotame 0 8,000 0 0
Sucralose 0 600 0 0
Saccharin 0 300 0 0
AcesulfameK 0 200 0 0
Aspartame 4 180 0 0
Cyclamate 0 40 0 0

 

The above tables give a broad overview of the most common sweeteners based on a few limited attributes. This is done for simplicity and ease of comparison. More in depth information can be found on the All Sweetener List including availability, safety, taste and other interesting facts.

 




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