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-   -   Sugar Conversions for 1 cup (http://www.lowcarbfriends.com/bbs/low-carb-recipe-help-suggestions/706606-sugar-conversions-1-cup.html)

drjlocarb 01-19-2011 07:24 AM

Sugar Conversions for 1 cup
I think there is a universal problem with "sugar". With the older recipes, some of the replacements are no longer available or outdated. If we were to compile a list, it might be easier to make some of these things without so much confusion.

I will start.

For 1 cup of sugar;

1 cup of granular Splenda
2 T. Fiber fit
1 1/2 t. Trishz's
24 drops EZ Sweet
1 t. Splenda Quick Pac
1 1/3 c. Erythritol
1 c. Diabetisweet

1/4 c. granular Erythritol = 1/3 c. powdered E

There are so many stevia type products, I don't even know where to start.

Please note--Using two or more sweeteners may allow you to use less of each.
Splenda alone is not good for chocolate.
These concentrated sweeteners will not provide the bulk of sugar.

Please add the conversions and hints you know.


Linda's Low Carb Menus & Recipes - Splenda Conversion Chart

pooticus 01-19-2011 07:55 AM

Thanks Dr. JLo!

drjlocarb 01-19-2011 08:37 AM

Here is some more on Xylitol.


jerikay 01-19-2011 08:41 AM

Quick question

The 1 1/3 cups Erythritol in the list-is this granular or powdered?


drjlocarb 01-19-2011 08:46 AM


These are my notes I have saved through the last few years, I did not save the posters' names, my bad. They are not my research, but I find them very helpful, especially in baked goods, and the combination of sweeteners makes a huge difference in taste if you can tolerate the SAs. I have had success in using less poly-d than Scott123 used, but it is only to shave a few carbs here and there.


When you're replacing sugar in a recipe, besides choosing which sweeteners/bulking agents to use, there's 4 major steps you need to do:

Match sugar bulk by weight
Assess sweetness contributed by bulk
Assess potential synergy
Add additional sweeteners to reach that synergy level


By weight, everything needs to add up to the sugar:

Polydextrose - 1.5 C. PolyD = 1 C. sugar
Erythritol - same volume/weight as sugar
Other Sugar Alcohols - same volume/weight
Diabetisweet - same volume
Granular Splenda = 2 T. bulk per cup
Bulked Stevia (stevia plus, etc.) - see packaging
Bulked Ace K (Sunnet, Sweetone) - see packaging

So for the bulking qualities of 1 cup of sugar, you could use:

1 C. polydextrose (2/3 C. bulk)
1/3 C. erythritol (1/3 C. bulk)


3/4 C. erythritol (3/4 C. bulk)
3/8 C. PolyD (1/4 C. bulk)


1/2 C. granular splenda (1 T. bulk)
1 C. polydextrose (2/3 C. bulk)
1/3 C. - 1 T. erythritol

Do you see how that anything that impacts bulk has to add up to the sugar quantity? That's the first thing you do. Once all the bulk adds up then you start looking at how much sweetness that bulk is providing

Assessing sweetness from bulk

Polydextrose - 10% as sweet as sugar
Erythritol - 70% as sweet
Xylitol - 150% as sweet
Maltitol - 90%
Granular splenda - 1 for 1 with sugar
Diabetisweet - 1 for 1
Bulked Stevia (stevia plus, etc.) - see packaging
Bulked Ace K (Sunnet, Sweetone) - see packaging

Once you ascertain your sweetness equivalents, then add everything up.

Potential Synergy

After you have a total bulk sweetness count, you'll want to take a look at potential synergy. Synergy is based upon the total number of sweeteners used (counting multiple SAs as only one as they don't have synergy with each other).

1 sweetener + PolyD = maybe some synergy, still a question mark
2 sweeteners + PolyD = 150-200% boost
3 sweeteners + PolyD = 300-400% boost

So, if you're only using one sweetener with PD (not recommended), then you'll want the sweetness to add up to 1 cup, since synergy won't be that much of a factor.

If you add a sweetener (2 + PD), you'll want to try half a cup of sweetness for every cup and then adjust from there.

One more (3 + PD), then go with 1/4 C. and adjust from there.

Addition of Non bulking sweeteners

Your total bulk sweetness is where you're at, your potential synergy is where you want to be. The difference is compensated for with non bulking sweeteners (liquid splenda works well)

For example, let's say the bulking agents you're using add up to 1 cup of bulk and 1/4 cup of sweetening equivalent. Let's also say you're using 2 sweeteners (liquid splenda and erythritol) + PD. Your goal is to reach 1/2 C. of sweetening equivalent to allow for that 200% boost. The erythritol, because of it's bulking qualities, has already impacted the bulk sweetening equivalent. Thus, you would add 1/4 c. equivalent of liquid splenda.

(Potential synergy) minus (Bulking agent sweetening equivalent) = non bulking sweetener to add

Summing everything up... when replacing sugar in a recipe you have four questions to ask yourself (in this order)

What's contributing bulk and how much does it add up to?
How much sweetness is coming from your bulking agents?
How many sweeteners are you using/What's your potential synergy?
How much AS needs to be added to bring your bulk sweetness to the potential synergy level?

Remember, everything get's converted to it's sugar equivalent, both when assessing bulk and assessing sweetness. I know the math can get a little intimidating (alright a LOT intimidating), but the payoff should result in a lot less guessing down the line. The biggest unknown in this approach is synergy. Hopefully as more people use work with AS, this phenomenon will have some firmer numbers.

This is all based on replacing a known quantity of sugar in a recipe. If you're attempting to add bulk back to a recipe that's been low carbed, it's tremendously helpful to know the quantity of sugar in the original high carb version.

A good rule of thumb is for every cup of splenda, use no more than 2 packets sweet one.

1/2 c. splenda
1/3 C. erythritol
2/3 C. polyd
1 packet sweet one ace k = 1 cup sugar


drjlocarb 01-19-2011 08:47 AM


Originally Posted by jerikay (Post 14289671)
Quick question

The 1 1/3 cups Erythritol in the list-is this granular or powdered?



Beeb 01-19-2011 12:59 PM

WOW, this is great and now in my bookmarks!!

Thanks SO much!! :hugs:

pooticus 01-19-2011 03:01 PM

:hugs: :heart: :love: What a thoughtful and well-written post!!!!! Fantastic information and finally my non-math brain can understand the chemistry of it all!

Now could you possibly explain flours the same way? :rolleyes: :stars: Looks away innocently...

Thank you so much for this. I'm copying it to my hard drive as we speak!

drjlocarb 01-19-2011 03:15 PM

Post #5 is not mine. That belongs to christyjo.
That was my first attempt at quoting a single post. It doesn't appear that the I got it right to give credit to the poster. Sorry christyjo. My bad.

I also found in my notes, Sweetzfree; 12 drops or 1/8 t.
one says 12 drops = 1/2 cup, and the other says 12 drops = 1 cup??

Someone who uses this, please chime in and straighten that out for us.

cleochatra 01-19-2011 03:18 PM

Here's a helpful stevia conversion table I've used before (takes into account the variations of stevia products available): Cooking With Stevia and Stevia Recipes

rosethorns 01-19-2011 04:38 PM

drjlocarb You did a great job. Thanks.

sweetzfree-----1/4 tsp. = 1 cup of sweetness

I really don't know about Tablespoons because I don't count.

missymagoo12 01-19-2011 10:48 PM

thank you for putting this posting here. sue

Soobee 01-20-2011 06:57 AM

sweetzfree 2 drops = 1 Tablespoon.

ladeeda 01-21-2011 01:29 PM

The stevia tables can be off. The pure stevia extract (powder) that I use (same as what Lauren uses) 1/32t equals Tablespoon of sweetness. Sometimes more in synergy with other sweeteners. Sweetzfree 1/4t=24drops=1cup sweetness. Dee.

drjlocarb 01-21-2011 05:24 PM

Please tell us the brand of stevia you use so we have that info here. Thanks.

drjlocarb 01-24-2011 08:16 AM

DaVinci SF syrup

1 t. = 3.5 t. sweetness

13 t. or 1/4 c. = 1 cup

Will add liquid to the recipe. Can replace other liquids.

drjlocarb 01-24-2011 08:27 AM

Stevia plus(+) 2 T. = 1 cup

Slimsweet 1 T. = 1 cup

Sweet and Natural 1/3 t. = 1 cup

drjlocarb 02-09-2011 10:39 AM

EZ Sweet comes in two sizes and they are different strengths.

0.5 oz btl is 24 drops to equal 1 cup

2 oz btl is 48 drops = 1 cup

Just adding info as I see it on the boards.

maru2 02-09-2011 01:34 PM


Originally Posted by drjlocarb (Post 14362284)
EZ Sweet comes in two sizes and they are different strengths.

0.5 oz btl is 24 drops to equal 1 cup

2 oz btl is 48 drops = 1 cup

Just adding info as I see it on the boards.

Thanks for this I have a recipe I am making now and needed to know how much 1/2 cup is. So I have the 2 oz bottle so I go with 24 drops....right?

drjlocarb 02-09-2011 01:45 PM

Right you are!

Melrose 02-10-2011 08:14 AM


jbatchelor 02-11-2011 05:03 AM

subscribing too--this is so awesome--thanks for the info-my brain needed this

ladeeda 02-12-2011 09:26 PM

I use NuNaturals Pure White Stevia Extract (not a blend-stevia only) Dee.

Steak_Fanatic 02-13-2011 09:04 PM

Great info guys. I'm going to have to try all of these.

Question though. For those of you who have tried all, or many of these are there any you recommend? I have only stuck to Splenda so far.

drjlocarb 02-15-2011 06:41 AM

I use splenda for almost everything except chocolate.

I like Xylitol for chocolate and things which need the bulk of sugar.

drjlocarb 02-15-2011 06:42 AM


Originally Posted by ladeeda (Post 14372798)
I use NuNaturals Pure White Stevia Extract (not a blend-stevia only) Dee.

What is the conversion for this?

Soobee 02-15-2011 11:41 AM

Steak Fanatic, I would definitely try erythritol. It's 0 on the glycemic index, has very few calories, and works well with chocolate and in baking. It gives the least intestinal distress of any sugar alcohol.

christyjo 02-15-2011 07:32 PM

LindaSue's site has a Splenda conversion chart too, it is helpful if you use different sucralose products. I used it all the time for Sweetzfree amounts. I do like Scott123's suggestion of using two or more sweeteners to get synergy, and the third I use most often is Sweet One, available on Netrition. I usually use a combination of erythritol, sucralose, and Sweet One. I did buy some NuNatural's stevia powder, and I think I like it too, in combination with some others. I think if you kind of figure out what you want your sweeteners to do (just sweeten, flavor or add some bulk/stickiness) you can play with them and come up with what you like. I like recipes that suggest "equivalent to xx cups of sugar or sweeteners" as it allows me to use what I have on hand.

so many recipes, so little time...


drjlocarb 03-02-2011 07:13 AM

Quick Sweet Liquid Sucralose;

1/4t. = 1 cup
1.t = 4 cups
3 drops = 2t.

drjlocarb 04-08-2011 10:52 AM

Bumping for the new bakers we have.

And for those who use stevia products to add their brand conversions.

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