Allulose & Monk Fruit

Allulose and monk fruit are the two sweeteners behind most new zero-sugar and keto products. Here's how they compare with sugar and erythritol, and which form to buy.

Allulose, monk fruit and erythritol

Allulose is a 'rare sugar' found in small amounts in foods like figs and raisins. It tastes like sugar, is about 70% as sweet, and provides very few calories. The FDA doesn't require it to be counted as total or added sugar on US nutrition labels.

Monk fruit (luo han guo) is a small gourd native to southern China. Its sweet compounds are roughly 100–250 times sweeter than sugar, so the extract is usually blended with erythritol or allulose to measure like sugar. Erythritol is a sugar alcohol widely used in keto products; some people notice a cooling aftertaste.

How to choose

• For baking: allulose browns and stays soft, which is great for cookies and caramel, but it browns faster, so lower the oven temperature slightly. Erythritol blends can recrystallize in sauces.
• 1:1 blends: products labeled as a 1:1 sugar replacement measure like sugar; pure monk fruit extract is very concentrated.
• Liquids and syrups are easiest for coffee, tea and drinks.
• Aftertaste: if you notice erythritol's cooling effect, try allulose or allulose–monk fruit blends.
• Check the blend: many 'monk fruit sweeteners' list erythritol as the first ingredient.

Brands and prices

Brands in this collection include Lakanto, Wholesome Yum, DureLife, SweetLeaf, Allways Drops and IN THE RAW. Most products are priced between $21 and $56. You'll also find items labeled gluten-free, vegan, organic and sugar-free by their makers.

Popular picks

• Morning Pep 100% Pure Monk Fruit Sweetener
• ChocZero Sugar Free Coffee Syrup Summer Variety Pack
• Lakanto Simple Flavoring Syrup
• SweetMonk by OLÜ NATURALS
• SUKRIN Syrup Gold
• BulkSupplements Allulose Powder

Using and storing sweeteners

Use granulated 1:1 blends for baking, liquid drops for coffee and tea, and syrups for pancakes and cocktails. Keep them dry, because allulose absorbs moisture and can clump.

Frequently asked questions

Is allulose keto-friendly?

It has very little effect on blood sugar for most people, so it's widely used in keto products. People with diabetes should follow their clinician's advice.

Which tastes more like sugar, allulose or monk fruit?

Allulose is closest to sugar in taste and texture. Monk fruit on its own can taste fruity or slightly bitter, which is why it's usually blended.

Why do some monk fruit sweeteners contain erythritol?

Monk fruit extract is so concentrated that a bulking sweetener is needed to measure it cup for cup like sugar.

Can allulose be caramelized?

Yes. It browns and caramelizes, and does so faster than sugar.

More guides

• Allulose vs. Monk Fruit: Sugar Alternatives Compared