Erythritol Calculator: Convert Sugar to Erythritol and Back
Published: 26 October 2026 · Updated: 26 October 2026 · Easy Keto. This page was written with the help of AI and published by Easy Keto.
Deutsche Fassung: Erythrit-Rechner: Zucker in Erythrit umrechnen und zurück
In short: To match the sweetness of 100 g of sugar, you need about 125 to 167 g of erythritol, about 143 g at 70% sweetness. By hand: sugar in grams divided by 0.7. The other way round, about 60 to 80 g of sugar match the sweetness of 100 g of erythritol, 70 g at 70% sweetness.
Enter the amount of sugar your recipe gives. The calculator shows how much erythritol you need for about the same sweetness: as a range based on the sweetness given by the European Food Safety Authority (EFSA), and the value at 70%. Carbohydrates, net carbs and kcal of sugar and erythritol are shown side by side. Explained below: How the calculator works · Carbohydrates and kcal · What the pack says · Questions · Related · Sources
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Net carbs = carbohydrates as shown on UK and EU food labels minus erythritol. More on this
If your pack gives its own conversion, follow the manufacturer. The calculator only applies to pure erythritol.
The calculation runs in your browser. This page does not send your entries anywhere.
Not for calculating medication doses.
Keto recipes in the Easy Keto app: Scale recipes from 1 to 10 servings (free)
How the calculator works
Erythritol (food additive E 968) is not as sweet as sugar. EFSA re-evaluated erythritol in 2023. In its description of the substance, EFSA gives a sweetness of about 60 to 80% that of sucrose (table sugar), and elsewhere about 70%. The calculator therefore divides the amount of sugar in grams:
- by 0.7: erythritol at 70% sweetness, the middle of the EFSA range of 60 to 80%.
- by 0.8: the bottom of the range, if erythritol is 80% as sweet as sugar. If you prefer it less sweet, use this value.
- by 0.6: the top of the range, if erythritol is only 60% as sweet as sugar.
For 100 g of sugar, that is 125 to 167 g of erythritol, 143 g at 70% sweetness. The ratio is therefore about 1.25 to 1.67 g of erythritol per gram of sugar. The first table below gives common amounts from 25 to 300 g of sugar. The other way round, the calculator multiplies the amount of erythritol in grams by 0.7, and by 0.6 and 0.8 for the range: for 100 g of erythritol, that is 60 to 80 g of sugar, 70 g at 70% sweetness.
Many conversions online use a fixed factor: mostly 1.3 to 1.43 g of erythritol per gram of sugar, or 1⅓ cups of erythritol per cup of sugar. A factor of 1.3 corresponds to a sweetness of about 77%, a factor of 1.43 to about 70%; both lie within the EFSA range. Which value suits you is a matter of taste. The calculator only converts sweetness, not how erythritol behaves in a dough or batter.
Examples
| Sugar | Erythritol at 80% sweetness | at 70% (middle) | at 60% |
|---|---|---|---|
| 25 g | 31 g | 36 g | 42 g |
| 50 g | 63 g | 71 g | 83 g |
| 70 g | 88 g | 100 g | 117 g |
| 100 g | 125 g | 143 g | 167 g |
| 150 g | 188 g | 214 g | 250 g |
| 200 g | 250 g | 286 g | 333 g |
| 250 g | 313 g | 357 g | 417 g |
| 300 g | 375 g | 429 g | 500 g |
| Sugar | Erythritol at 80% sweetness | at 70% (middle) | at 60% | Note |
|---|---|---|---|---|
| 62.5 g | 78 g | 89 g | 104 g | entry with a decimal point, for example half a recipe with 125 g of sugar |
| 8 g | 10 g | 11 g | 13 g | from 10 g to whole grams |
| 5 g | 6.3 g | 7.1 g | 8.3 g | below 10 g to 0.1 g |
| 1 g | 1.3 g | 1.4 g | 1.7 g | smallest amount the calculator converts |
| 0.5 g | – | no number | – | Amounts below 1 g are not converted. |
Rounding
The calculator works with your entry exactly as you type it. Only the result is rounded, as on our recipe pages, following the European Commission guidance on tolerances for nutrition labelling (December 2012): grams from 10 g to whole grams, below that to 0.1 g, kcal to whole kcal. Halves are rounded up: 50 g of sugar divided by 0.8 is 62.5 g, and the calculator shows 63 g. The carbohydrates are rounded the same way: for 62.5 g of sugar, the calculator shows 63 g of carbohydrates. The calculation in the result shows the intermediate values to 0.01 g, with “≈” where the division (in the other direction, the multiplication) does not come out exactly. Amounts below 1 g of sugar or erythritol are not converted.
Carbohydrates, net carbs and kcal
On UK and EU labels, sugar and erythritol both count as carbohydrates. There, carbohydrates include polyols, and erythritol is one of them (Regulation (EU) No 1169/2011, Annex I No. 7). 1 g of pure erythritol therefore counts as 1 g of carbohydrate. On a US Nutrition Facts label, Total Carbohydrate is calculated as a difference, so it includes sugar alcohols such as erythritol as well (21 CFR 101.9(c)(6)). For white sugar, the German nutrient database Bundeslebensmittelschlüssel (BLS) gives 100 g of carbohydrates per 100 g.
When calculating kcal, UK and EU labelling makes a distinction: carbohydrates other than polyols count at 4 kcal per gram, erythritol counts at 0 kcal per gram (Regulation (EU) No 1169/2011, Annex XIV). 100 g of sugar therefore has 400 kcal; the BLS gives the same value. Other sources can differ: USDA FoodData Central gives 387 kcal per 100 g for granulated sugar, because it calculates sugar with 3.87 kcal per gram of carbohydrate.
Net carbs are not part of UK or EU nutrition labelling but our own calculated value: carbohydrates minus erythritol (How we calculate nutrition values). For sugar, net carbs equal the carbohydrates; for pure erythritol, they are 0 g. We do not subtract other polyols such as maltitol, sorbitol or xylitol. The Net Carbs Calculator works out net carbs from the values on a food label.
| Amount | Carbohydrates (as on UK/EU labels) | Net carbs | kcal |
|---|---|---|---|
| 100 g of sugar | 100 g | 100 g | 400 |
| 143 g of erythritol instead of 100 g of sugar | 143 g | 0 g | 0 |
| 50 g of sugar | 50 g | 50 g | 200 |
| 71 g of erythritol instead of 50 g of sugar | 71 g | 0 g | 0 |
| 62.5 g of sugar | 63 g | 63 g | 250 |
| 89 g of erythritol instead of 62.5 g of sugar | 89 g | 0 g | 0 |
| 5 g of sugar | 5 g | 5 g | 20 |
| 7.1 g of erythritol instead of 5 g of sugar | 7.1 g | 0 g | 0 |
Note on polyols
In the UK and the EU, foods with over 10% added polyols must carry this statement (Regulation (EU) No 1169/2011, Annex III point 2.4):
Excessive consumption may produce laxative effects.
Pure erythritol is always above this limit. That is why the calculator shows the sentence with every result. If you have questions about whether erythritol is suitable for you, talk to your doctor.
If the pack says something different
If a sweetener is blended with other sweeteners, for example with stevia or monk fruit extract, it can convert differently. If the pack gives its own conversion, follow the manufacturer, not this calculator. The calculator only applies to pure erythritol. This page gives no conversion for stevia or xylitol; use the amount stated on the pack.
Recipes that are already written with erythritol need no conversion. If you want to bake such a recipe with sugar, choose “Erythritol to sugar” in the calculator to see the amount of sugar for about the same sweetness.
Questions and answers
How much sugar instead of erythritol, the other way round?
To match the sweetness of 100 g of erythritol, about 60 to 80 g of sugar is enough, depending on the sweetness, or 70 g at 70% sweetness. Calculation: erythritol in grams times 0.7; for the range, times 0.6 and times 0.8. To do this in the calculator above, choose “Erythritol to sugar”.
Why does the calculator show a range?
Because EFSA gives two values: the description of the substance gives a sweetness of about 60 to 80% that of sucrose, and elsewhere about 70%. So there is no single correct value. How sweet it should be is up to you. If you prefer it less sweet, use the smallest amount: from sugar to erythritol, calculated at 80% sweetness; from erythritol to sugar, at 60%.
Why does erythritol count as carbohydrate but not as net carbs?
On UK and EU labels, polyols such as erythritol are part of the carbohydrates (Regulation (EU) No 1169/2011, Annex I No. 7). Net carbs are our own calculated value: carbohydrates minus erythritol. We calculate them the same way on our recipe pages.
Can I enter cups or spoons?
No. The calculator works in grams only. Weigh the sugar, or use the amount in grams if your recipe gives one.
Related
- Net Carbs Calculator: net carbs from the values on a UK, EU or US food label
- How we calculate nutrition values: data sources, rounding and corrections
- Keto Apps Compared: 12 Apps on the Same 10 Criteria: how other apps count net carbs
- Guides: all Easy Keto guides in English
A recipe that is already written with erythritol:
More keto recipes with carbohydrates and net carbs per serving:
- Egg Salad with Avocado
- Crustless Spinach Quiche
- Keto recipes: all recipes in English
Keto recipes in the Easy Keto app
- Browse and search all recipes in the app (free)
- Scale recipes from 1 to 10 servings (free)
Sources
- EFSA Panel on Food Additives and Flavourings (FAF): “Re-evaluation of erythritol (E 968) as a food additive”. EFSA Journal 2023;21(12):e8430, DOI 10.2903/j.efsa.2023.8430, retrieved on 11 October 2026. Sweetness: section 3.1.1 (table of specifications, “Description”), and the summary and section 3.4.3.
- Regulation (EU) No 1169/2011 on the provision of food information to consumers: Annex I No. 7 (“carbohydrate”, including polyols) and Annex XIV (conversion factors for kcal): UK version on legislation.gov.uk, retrieved on 21 October 2026, and EU version on EUR-Lex. Annex III point 2.4 (statement for polyols): UK version on legislation.gov.uk, retrieved on 24 October 2026, and EU version on EUR-Lex.
- U.S. Code of Federal Regulations, 21 CFR 101.9(c)(6): “Carbohydrate, total”, eCFR (ecfr.gov), retrieved on 16 October 2026.
- Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 – Deutsche Nährstoffdatenbank (German nutrient database). Karlsruhe. DOI 10.25826/Data20251217-134202-0, licence CC BY 4.0 (creativecommons.org/
licenses/ by/4.0/ deed.en), retrieved on 12 October 2026. Values for “Zucker weiß (Raffinadezucker/Weißzucker)” (English name in the BLS: “Sugar white (refined sugar)”), BLS code S111000: 100 g carbohydrates and 400 kcal per 100 g. The calculator converts these values to your amount of sugar and rounds them. - U.S. Department of Agriculture, Agricultural Research Service, Beltsville Human Nutrition Research Center. FoodData Central, SR Legacy (April 2018), “Sugars, granulated” (FDC ID 169655): 387 kcal and 99.98 g carbohydrate per 100 g, factor 3.87 kcal per gram of carbohydrate; public domain (CC0 1.0), retrieved on 11 October 2026. Shown for comparison only; the calculator does not use these values.
- European Commission: guidance on tolerances for nutrition labelling, December 2012 (rounding).
- Links to the EU Regulation, the rounding guidance, the BLS and USDA FoodData Central are on How we calculate nutrition values.