How Much Swerve to Replace 1 Cup Sugar
The only low carb sweetener conversion tables you'll ever need! These tables let you easily convert a recipe to use the low carb sweetener you have on hand.
Updated in 2020
One of my biggest frustrations with low carb baking is converting sweeteners.
It seems that every low carb recipe uses a different sweetener, and often not the ones I have on hand!
And every low carb sweetener conversion chart uses just one sweetener (typically sugar) as the base.
But what if the recipe I want to make calls for THM Gentle Sweet and all I have on hand is Pyure?
That means I end up having to do the math.
And I'm not particularly good at math.
It makes my head hurt and my brain shut down.
Seriously.
So with the help of my wonderful husband, I created a set of conversion tables that lets me easily convert one sweetener to another with no calculator required!
And I want to share them with you.
Because that's what friends do, right?
Save them from ever having to do math!
You can download your Low Carb Sweetener Conversion Tables from our subscriber printable library by clicking here or on the button below to sign up.
Be Mindful When Making Conversions
One important note about converting sweeteners for baking.
Baking is truly a science.
Recipes are created based on a certain amount of volume and a wet to dry ingredient ratio.
So depending on the sweeteners you may need to compensate for these changes.
How to Compensate for Volume in a Recipe
The charts below are converting so that you have the same amount of sweetness in your recipe.
But let's say the recipe calls for a cup of a sweetener and the conversion calls for just 3 Tablespoons, you'll need to add some bulk in a different way.
Generally, you'd use more of the flour called for in the recipe.
But if you're going in the opposite direction (recipe calls for 3 Tablespoons and you're adding 1 cup), you'll need to add more liquid.
The bottom line that you need to remember when converting sweeteners is that it may change how the recipe turns out.
If you're not happy with the finished product, don't give up on a particular recipe!
Just try the recipe again with the exact ingredients used by the recipe's creator, or make adjustments to make it more wet or dry (based on what seems off).
Powdered vs. Granular Sweeteners
Most low carb sweeteners are granular, like sugar. However you may also find a low carb sweetener that's powdered.
What do you do if a recipe calls for a powdered sweetener but you only have a granulated sweetener?
How about if the low carb sweetener in the recipe is granular but you only have a powdered sweetener?
The good news is the conversion amounts stay the same!
If you have powdered sweetener and the recipe calls for granular, you don't need to change anything. Just convert the amount.
However, if a recipe specifically calls for a powdered sweetener, it may be because of texture. Particularly if what you're making isn't being baked.
For instance, if you're making a frosting or something where a granular sweetener won't dissolve well, you may want to grind up the sweetener you have on hand.
You can download your Low Carb Sweetener Conversion Tables from our subscriber VIP printable library by clicking here or on the button below to sign up. You'll receive an email link to the library and will be able to download the tables there.
How to Use These Tables
I tried to make this as simple as possible!
Each sweetener has its own table.
Use the table for the sweetener the recipe you're trying to make calls for.
Then slide across the table to the kind of sweetener you have.
I've done the math for the most common measurements.
For example, if the recipe calls for 1/2 teaspoon, you will need to cut the amount listed for 1 teaspoon in half.
Or, if the recipe calls for 3/4 cup, then use the amount listed in the 1/2 cup plus the 1/4 cup row.
And if the recipe calls for 2/3 cup, then use double the amount listed in the 2/3 cup row.
Example:
You are making a recipe and it calls for 1/2 cup of THM Gentle Sweet. The only sweetener you have on hand is Pyure.
- Find the THM Gentle Sweet Table.
- Next find the 1/2 cup conversion row.
- Then find the Pyure column.
- The intersection of the 1/2 cup row and the Pyure column is the amount you'll need: 2/3 cup
Low Carb Sweetener Conversion Tables
Please note: Sugar, Swerve, xylitol, and Lakanto Monkfruit generally have the same amount of sweetness so no conversion is needed between these keto sweeteners.
Sugar
Use this table if your recipe calls for Sugar. Convert sugar to Erythritol, convert sugar to Allulose, convert sugar to Pyure, convert sugar to Gentle Sweet, convert sugar to Super Sweet, convert sugar to Truvia.
| Recipe calls for ⬇ | Allulose Eryth. | Pyure | THM Gentle Sweet | THM Super Sweet | Truvia |
|---|---|---|---|---|---|
| 1 tsp | 1 tsp | 1/2 tsp | 3/8 tsp | 1/4 tsp | 1/2 tsp |
| 1 Tbsp | 4 tsp | 1 tsp | 1 tsp | 3/4 tsp | 1 1/4 tsp |
| 1/4 cup | 1/3 cup + 2 tsp | 2 Tbsp | 4 tsp | 1 Tbsp | 5 tsp |
| 1/3 cup | 1/3 cup + 2 Tbsp + 1 tsp | 2Tbsp + 1 tsp | 5 tsp | 1 Tbsp + 1 tsp | 2 Tbsp |
| 1/2 cup | 3/4 cup | 1/4 cup | 3 Tbsp | 2 Tbsp | 3 Tbsp + 1 tsp |
| 1 cup | 1 1/2 cup | 1/2 cup | 1/3 cup + 2 tsp | 1/4 cup | 1/3 cup + 4 tsp |
Swerve
Select this table if your recipe calls for Swerve. Convert Swerve to Erythritol, convert Swerve to Allulose, convert Swerve to Pyure, convert Swerve to Gentle Sweet, convert Swerve to Super Sweet, convert Swerve to Truvia.
| Recipe Amount | Allulose Eryth. | Pyure | THM Gentle Sweet | THM Super Sweet | Truvia |
|---|---|---|---|---|---|
| 1 tsp | 1 tsp | 1/2 tsp | 3/8 tsp | 1/4 tsp | 1/2 tsp |
| 1 Tbsp | 4 tsp | 1 tsp | 1 tsp | 3/4 tsp | 1 1/4 tsp |
| 1/4 cup | 1/3 cup + 2 tsp | 2 Tbsp | 4 tsp | 1 Tbsp | 5 tsp |
| 1/3 cup | 1/3 cup + 2 Tbsp + 1 tsp | 2Tbsp + 1 tsp | 5 tsp | 1 Tbsp + 1 tsp | 2 Tbsp |
| 1/2 cup | 3/4 cup | 1/4 cup | 3 Tbsp | 2 Tbsp | 3 Tbsp + 1 tsp |
| 1 cup | 1 1/2 cup | 1/2 cup | 1/3 cup + 2 tsp | 1/4 cup | 1/3 cup + 4 tsp |
Xylitol
Use this table if your recipe calls for Xylitol. Convert xylitol to erythritol, convert xylitol to allulose, convert xylitol to Pyure, convert xylitol to Gentle Sweet, convert xylitol to Super Sweet, convert xylitol to Truvia.
| Recipe Amount | Allulose Eryth. | Pyure | THM Gentle Sweet | THM Super Sweet | Truvia |
|---|---|---|---|---|---|
| 1 tsp | 1 tsp | 1/2 tsp | 3/8 tsp | 1/4 tsp | 1/2 tsp |
| 1 Tbsp | 4 tsp | 1 tsp | 1 tsp | 3/4 tsp | 1 1/4 tsp |
| 1/4 cup | 1/3 cup + 2 tsp | 2 Tbsp | 4 tsp | 1 Tbsp | 5 tsp |
| 1/3 cup | 1/3 cup + 2 Tbsp + 1 tsp | 2Tbsp + 1 tsp | 5 tsp | 1 Tbsp + 1 tsp | 2 Tbsp |
| 1/2 cup | 3/4 cup | 1/4 cup | 3 Tbsp | 2 Tbsp | 3 Tbsp + 1 tsp |
| 1 cup | 1 1/2 cup | 1/2 cup | 1/3 cup + 2 tsp | 1/4 cup | 1/3 cup + 4 tsp |
Lakanto Monkfruit
Use this table if your recipe calls for Lakanto Monkfruit. Convert monkfruit to Erythritol, convert monkfruit to allulose, convert monkfruit to Pyure, convert monkfruit to Gentle Sweet, convert monkfruit to Super Sweet, convert monkfruit to Truvia.
Please note, most monkfruit sweeteners made for baking measure 1:1 with sugar. Use this chart for those. However there are one or two that measure 2:1 (twice as sweet) with sugar, in which case use the chart below for Pyure which is also 2:1. Check your package to confirm your sweetener's ratio.
| Recipe Amount | Allulose Eryth. | Pyure | THM Gentle Sweet | THM Super Sweet | Truvia |
|---|---|---|---|---|---|
| 1 tsp | 1 tsp | 1/2 tsp | 3/8 tsp | 1/4 tsp | 1/2 tsp |
| 1 Tbsp | 4 tsp | 1 tsp | 1 tsp | 3/4 tsp | 1 1/4 tsp |
| 1/4 cup | 1/3 cup + 2 tsp | 2 Tbsp | 4 tsp | 1 Tbsp | 5 tsp |
| 1/3 cup | 1/3 cup + 2 Tbsp + 1 tsp | 2Tbsp + 1 tsp | 5 tsp | 1 Tbsp + 1 tsp | 2 Tbsp |
| 1/2 cup | 3/4 cup | 1/4 cup | 3 Tbsp | 2 Tbsp | 3 Tbsp + 1 tsp |
| 1 cup | 1 1/2 cup | 1/2 cup | 1/3 cup + 2 tsp | 1/4 cup | 1/3 cup + 4 tsp |
Please note: erythritol and allulose generally have the same amount of sweetness so no conversion is needed between these keto sweeteners.
Allulose
Pick this table if your recipe calls for Allulose. Convert Allulose to THM Super Sweet, convert Allulose to Erythritol, convert Allulose to Pyure, convert Allulose to Sugar, convert Allulose to monkfruit, convert Allulose to xylitol, convert Allulose to Swerve, convert Allulose to THM Gentle Sweet, convert Allulose to Truvia.
| Recipe Amount | Swerve Sugar Xylitol Lakanto | Pyure | THM Gentle Sweet | THM Super Sweet | Truvia |
|---|---|---|---|---|---|
| 1 tsp | 3/4 tsp | 1/2 tsp | 1/4 tsp | 1/8 tsp | 1/4 tsp |
| 1 Tbsp | 2 tsp | 1 tsp | 3/4 tsp | 1/2 tsp | 3/4 tsp |
| 1/4 cup | 2 Tbsp + 2 tsp | 4 tsp | 1 Tbsp | 2 tsp | 1 Tbsp |
| 1/3 cup | 3 Tbsp + 1 tsp | 5 tsp | 4 tsp | 2 1/2 tsp | 4 tsp |
| 1/2 cup | 1/3 cup | 2 Tbsp + 2 tsp | 2 Tbsp | 4 tsp | 2 Tbsp |
| 1 cup | 2/3 cup | 1/3 cup | 1/4 cup | 2 Tbsp + 2 tsp | 1/4 cup + 1 tsp |
Erythritol
Use this table if your recipe calls for Erythritol. Convert Erythritol to THM Super Sweet, convert Erythritol to Pyure, convert Erythritol to Sugar, convert Erythritol to monkfruit, convert Erythritol to xylitol, convert Erythritol to Swerve, convert Erythritol to THM Gentle Sweet, convert Erythritol to Truvia.
| Recipe Amount | Swerve Sugar Xylitol Lakanto | Pyure | THM Gentle Sweet | THM Super Sweet | Truvia |
|---|---|---|---|---|---|
| 1 tsp | 3/4 tsp | 1/2 tsp | 1/4 tsp | 1/8 tsp | 1/4 tsp |
| 1 Tbsp | 2 tsp | 1 tsp | 3/4 tsp | 1/2 tsp | 3/4 tsp |
| 1/4 cup | 2 Tbsp + 2 tsp | 4 tsp | 1 Tbsp | 2 tsp | 1 Tbsp |
| 1/3 cup | 3 Tbsp + 1 tsp | 5 tsp | 4 tsp | 2 1/2 tsp | 4 tsp |
| 1/2 cup | 1/3 cup | 2 Tbsp + 2 tsp | 2 Tbsp | 4 tsp | 2 Tbsp |
| 1 cup | 2/3 cup | 1/3 cup | 1/4 cup | 2 Tbsp + 2 tsp | 1/4 cup + 1 tsp |
THM Gentle Sweet
Select this table if your recipe calls for THM Gentle Sweet. Convert Gentle Sweet to Erythritol, convert Gentle Sweet to Allulose, convert Gentle Sweet to Pyure, convert Gentle Sweet to Sugar, convert Gentle Sweet to monkfruit, convert Gentle Sweet to xylitol, convert Gentle Sweet to Swerve, convert Gentle Sweet to THM Super Sweet, convert Gentle Sweet to Truvia.
| Recipe Amount | Swerve Sugar Xylitol Lakanto | Allulose | Pyure | THM Super Sweet | Truvia |
|---|---|---|---|---|---|
| 1 tsp | 2 tsp | 4 tsp | 1 tsp | 2/3 tsp | 1 tsp |
| 1 Tbsp | 2 Tbsp + 2 tsp | 1/4 cup | 4 tsp | 2 tsp | 1 Tbsp |
| 1/4 cup | 2/3 cup | 1 cup | 1/3 cup | 2 Tbsp + 2 tsp | 1/4 cup + 1 tsp |
| 1/3 cup | 3/4 cup + 2 Tbsp | 1 1/3 cup | 7 Tbsp | 3 Tbsp + 1 tsp | 1/3 cup + 1 tsp |
| 1/2 cup | 1 1/3 cup | 2 cup | 2/3 cup | 1/3 cup | 1/2 cup + 2 tsp |
| 1 cup | 2 2/3 cup | 4 cup | 1 1/3 cup | 2/3 cup | 1 cup + 5 tsp |
THM Super Sweet
Use this table if your recipe calls for THM Super Sweet. Convert Super Sweet to Erythritol, convert Super Sweet to Allulose, convert Super Sweet to Pyure, convert Super Sweet to Sugar, convert Super Sweet to monkfruit, convert Super Sweet to xylitol, convert Super Sweet to Swerve, convert Super Sweet to THM Gentle Sweet, convert Super Sweet to Truvia.
| Recipe Amount | Swerve Sugar Xylitol Lakanto | Allulose | Pyure | THM Gentle Sweet | Truvia |
|---|---|---|---|---|---|
| 1 tsp | 1 Tbsp + 1 tsp | 2 Tbsp | 2 tsp | 1 1/4 tsp | 1 1/2 tsp |
| 1 Tbsp | 1/4 cup | 1/3 cup + 2 tsp | 2 Tbsp | 4 tsp | 5 tsp |
| 1/4 cup | 1 cup | 1 1/2 cup | 1/2 cup | 1/3 cup + 2 tsp | 1/3 cup + 4 tsp |
| 1/3 cup | 1 1/4 cup + 1 Tbsp | 2 cup | 1/2 cup + 2 Tbsp + 1 tsp | 1/3 cup + 2 Tbsp + 1 tsp | 1/2 cup + 2 tsp |
| 1/2 cup | 2 cup | 3 cup | 1 cup | 3/4 cup | 3/4 cup + 4 tsp |
| 1 cup | 4 cup | 6 cup | 2 cup | 1 1/2 cup | 1 2/3 cup |
Truvia Spoonable
Choose this table if your recipe calls for Truvia Spoonable. Convert Truvia to Erythritol, convert Truvia to Allulose, convert Truvia to Pyure, convert Truvia to Sugar, convert Truvia to monkfruit, convert Truvia to xylitol, convert Truvia to Swerve, convert Truvia to THM Gentle Sweet, convert Truvia to THM Super Sweet.
| Recipe Amount | Swerve Sugar Xylitol Lakanto | Allulose | Pyure | THM Gentle Sweet | THM Super Sweet |
|---|---|---|---|---|---|
| 1 tsp | 2 tsp | 1 Tbsp | 2 tsp | 1 scant tsp | 1/2 tsp |
| 1 Tbsp | 2 Tbsp + 1 tsp | 3 Tbsp + 1 tsp | 2 Tbsp | 2 tsp | 1 tsp |
| 1/4 cup | 1/2 cup + 4 tsp | 3/4 cup + 2 Tbsp + 1 tsp | 1/4 cup + 2 tsp | 3 Tbsp + 1 tsp | 2 Tbsp + 1 tsp |
| 1/3 cup | 3/4 cup + 2 tsp | 1 cup + 3 Tbsp | 1/3 cup + 1 Tbsp | 1/4 cup + 2 tsp | 3 Tbsp |
| 1/2 cup | 1 cup 3 Tbsp | 1 3/4 cup+ 2 tsp | 1/2 cup + 4 tsp | 1/3 cup + 5 tsp | 1/4 cup + 2 tsp |
| 1 cup | 2 cup 6 Tbsp | 3 1/2 cup+ 4 tsp | 1 cup + 3 Tbsp | 3/4 cup + 2 Tbsp + 1 tsp | 1/2 cup + 4 tsp |
Pyure All Purpose
Use this table if your recipe calls for Pyure. Convert Pyure to THM Super Sweet, convert Pyure to allulose, convert Pyure to Erythritol, convert Pyure to Sugar, convert Pyure to monkfruit, convert Pyure to xylitol, convert Pyure to Swerve, convert Pyure to THM Gentle Sweet, convert Pyure to Truvia.
| Recipe Amount | Swerve Sugar Xylitol Lakanto | Allulose | THM Gentle Sweet | THM Super Sweet | Truvia |
|---|---|---|---|---|---|
| 1 tsp | 2 tsp | 1 Tbsp | 3/4 tsp | 1/4 tsp | 3/4 tsp |
| 1 Tbsp | 2 Tbsp | 3 Tbsp | 2 tsp | 1 tsp | 2 tsp |
| 1/4 cup | 1/2 cup | 3/4 cup | 3 Tbsp | 2 Tbsp | 3 Tbsp + 1 tsp |
| 1/3 cup | 1/2 cup + 2 Tbsp + 1 tsp | 1 cup | 3 Tbsp + 2 tsp | 2 Tbsp + 1 tsp | 1/4 cup + 1 tsp |
| 1/2 cup | 1 cup | 1 1/2 cup | 1/3 cup + 2 tsp | 1/4 cup | 1/3 cup + 4 tsp |
| 1 cup | 2 cup | 3 cup | 3/4 cup | 1/2 cup | 3/4 cup + 4 tsp |
I hope these sweetener conversions will help make your low carb cooking and baking simpler!
Remember you can download the printable version when you join our VIP Subscriber Group. Simply click the button below and you'll be sent a link to the VIP Printable library!
Please let me know if you have any questions in the comments below. Or email me directly!
Have you checked out these posts?
- Kitchen Tips & Tricks: How to Reduce Dirty Dishes
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- Low Carb Candy Recipe Round-Up
Pin it to Remember it:
How Much Swerve to Replace 1 Cup Sugar
Source: https://simply2moms.com/low-carb-sweetener-conversion-tables/