Comparison
Xylitol vs Erythritol
The short answer
Erythritol has almost no calories, doesn't raise blood sugar and is easier on the stomach, so it's the better keto pick. Xylitol tastes more like sugar and has the strongest evidence for teeth, but it's deadly to dogs.| Side by side | Xylitol | Erythritol |
|---|---|---|
| Safety score | 68/100 Use in moderation | 70/100 Use in moderation |
| Sweetness vs sugar | About the same ✓ Better | About 70% |
| Calories per gram | 2.4 | About 0.2 ✓ Better |
| Glycemic index | 7 | 0 ✓ Better |
| Stomach tolerance | Gas and diarrhea at larger doses | Better; most is absorbed and passed in urine ✓ Better |
| Teeth | Strongest evidence against cavities ✓ Better | Doesn't feed cavity bacteria |
| Pets | Highly toxic to dogs | Not known to be toxic to dogs ✓ Better |
| Cooling aftertaste | Mild ✓ Better | Noticeable |
Swapping one for the other
Xylitol replaces sugar 1:1. To swap erythritol in, use about 1⅓ times as much, or a blend with stevia or monk fruit. Neither caramelizes like sugar, and xylitol won't let yeast dough rise.
Common questions
Are both linked to heart risk?
Studies from the same research group linked high blood levels of each to blood clotting and heart events (erythritol in 2023, xylitol in 2024). Both findings need confirming.
Which is better for low-FODMAP?
Erythritol is usually better tolerated. Xylitol is a high-FODMAP polyol.