Monk Fruit Extract (Luo Han Guo)

No E-numberSweetenersOrigin: Plant

Get a personal answer

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Every diet

VeganYes

Gluten-freeYes

HalalYes

KosherYes

KetoYes

Zero carbs, but most blends are mostly erythritol.

Low-FODMAPYes

Pure extract is fine; erythritol blends may cause bloating.

The short answer

Monk fruit is a zero-calorie sweetener from a Chinese melon. It's vegan and keto-friendly, but most store blends are mostly erythritol.

92/100

Generally safe

Fine for most people at normal amounts.

E-numberNone

Comes fromPlant

What it doesSweeteners

Glycemic index0

Daily limitNot set

Also calledMonk fruit, Luo han guo

Sugar-free baking staples

For your pantry

Food-grade pouch

Pure monk fruit extract (no erythritol)

For people who react to sugar alcohols.

Shop pure monk fruit Opens your country’s Amazon store

1:1 substitute

Monk fruit + allulose blend

Measures cup-for-cup like sugar.

Shop blends Opens your country’s Amazon store

Precision tool

0.01 g digital micro scale

Pure extract is used by the milligram.

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Rules by country

🇺🇸 US FDAApproved

🇪🇺 European UnionNot evaluated as an additive

🇨🇦 Health CanadaNot evaluated as an additive

CaliforniaNo extra rules

GRAS in the US (by notice). Not authorized as a sweetener in the EU. Status in Canada varies by product.

Daily limit: Experts haven’t set a number because normal food amounts are far below any level of concern.

What is it?

Monk fruit's sweetness comes from mogrosides, 150–250 times sweeter than sugar. Pure extract is expensive, so it's usually blended.

Where it comes from: Sweet mogrosides extracted from a small melon grown in southern China.

Why it’s in food

Sweetens without sugar
Used in keto baking blends

Often found in

Keto sweetenersProtein barsDiet drinksSugar-free syrups

Also listed as: Monk fruit, Luo han guo, Mogrosides, Siraitia grosvenorii, Lakanto

Health & gut impact

Blood sugarBenefit

Does not raise blood sugar.

Tey et al., Int. J. Obesity (2017)

BlendsConcern

Check the label: most products are mostly erythritol.

Label review

What can I use instead?

Stevia

Ratio: Follow package

Best for: Drinks

Allulose

Ratio: 1.3:1 vs sugar

Best for: Baking

Stevia vs Monk Fruit Extract vs Erythritol

More sweeteners:

AlluloseAllulose is a "rare sugar" that tastes like sugar but has almost no calories and doesn't raise blood sugar. It's keto-friendly and browns like real sugar in baking.Generally safe Aspartame E951Aspartame (E951) is a zero-calorie sweetener in diet soda. It's approved, but WHO's cancer agency called it "possibly carcinogenic" in 2023, and people with PKU must avoid it.Use in moderation Erythritol E968Erythritol (E968) is a zero-calorie sugar alcohol popular in keto foods. A 2023 study linked high blood levels to heart risk, and large amounts can upset your stomach.Use in moderation High-Fructose Corn Syrup (HFCS)High-fructose corn syrup is a liquid sugar made from corn. It's vegan and gluten-free, but it's sugar: not keto, not low-FODMAP, and best limited.Use in moderation

Common questions

Is Monk Fruit Extract safe?

Generally safe (92/100). GRAS in the US (by notice). Not authorized as a sweetener in the EU. Status in Canada varies by product.

Is Monk Fruit Extract vegan?

Yes.

Is Monk Fruit Extract gluten-free?