Comparison
Stevia vs Monk Fruit Extract vs Erythritol
The short answer
Stevia and monk fruit are plant extracts with no known health concerns at normal use. Erythritol bakes most like sugar but has a 2023 heart-health question mark, so use it in moderation.| Side by side | Stevia (Steviol Glycosides) | Monk Fruit Extract (Luo Han Guo) | Erythritol |
|---|---|---|---|
| Safety score | 90/100 Generally safe | 92/100 Generally safe | 70/100 Use in moderation |
| Sweetness vs sugar | 200–300× | 150–250× | 0.7× |
| Calories | 0 | 0 | 0.2 per gram |
| Blood sugar impact | None | None | None |
| Aftertaste | Bitter for some | Mild, fruity | Cooling |
| Gut tolerance | Good | Good | Bloating in large amounts |
| Health questions | None major | None major | 2023 heart study |
Swapping one for the other
Stevia and monk fruit are so sweet they're sold in blends. For baking, a monk fruit and allulose blend replaces sugar cup for cup.
Common questions
Which is best for keto?
All three. For baking, allulose or monk fruit blends behave most like sugar.