Sweetener Converter

Compare the same grams or US volume across 14 sweeteners. Switch to Estimated sweetness for sourced sensory estimates, or enter your product measurements and a stated sweetness comparison.

14 sweetenersGrams or US volumeSourced rangesYour product data

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Sweetener

Amount

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Positive amounts from 1e-12 to 1,000,000. Decimals and scientific notation are accepted.

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Same amount is a literal quantity comparison, not an instruction to use that amount in a recipe. Concentrated extracts are especially different from sugar or baking blends.

1 cups of white sugar

Mass: 200 g · Calories: 774 kcal

1× sugar per gram

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Product data · optional

Enter only the fields you know. Density, calories, and sweetness are independent. Entries are supplied estimates, not independently verified product data; clear both boxes in a group to restore its reference.

Ingredient to edit

Weight for a measured volume

Product weight (g)Measured volumeUS volume unit

200 g per US cup
Reference: USDA 169655: granulated sugar

Calories on a US serving label

Calories shown (kcal)Serving weight (g)

A US serving label can round fewer than 5 calories to 0. Entering 0 below produces an upper bound, not proof of exact zero energy. Erythritol's reference zero is a separate US labeling factor.

3.87 kcal per gram
Reference: USDA 169655: granulated sugar

Sweetness equivalence

Use a stated sweetness comparison or your own taste estimate. Recipe-only replacement directions do not establish sensory potency. For a blend, this replaces the concentrated-extract range.

Product weight (g)As sweet as sugar (g)

1× sugar per gram
Reference: Sucrose baseline, defined as 1

Entries stay on this page and clear on reload.

Cooking with the comparison

For baking, follow a recipe or substitution guide for the ingredient. These examples include recipe context; they do not set per-gram sweetness factors.

Granulated sugar replaced by honey

Colorado State Extension offers 13/16 cup honey (13 tablespoons) for 1 cup granulated sugar. Its guideline reduces other liquid by 3 tablespoons per cup of honey added and includes a pinch of baking soda. Follow the linked guide in the context of your recipe.

Colorado State Extension: Ingredient Substitutions

Granulated sugar replaced by maple syrup

UMaine Extension suggests 3/4 cup maple syrup for 1 cup granulated sugar, 2–4 tablespoons less other liquid per cup of syrup, and an oven temperature 25°F lower when baking. Its acidity guidance has exceptions; consult the full instructions. This is not a honey-to-maple rule.

UMaine Extension: Make Mine Real Maple Syrup

An equal-volume honey or maple example

UMaine's Cinnamon Yogurt Dip calls for 1 tablespoon maple syrup or honey. This is a specific stirred recipe that accepts either ingredient at the same volume, not a universal sweetness or baking equivalence.

UMaine Extension: Cinnamon Yogurt Dip

Same amount of other sweeteners

Same amount is a literal quantity comparison, not an instruction to use that amount in a recipe. Concentrated extracts are especially different from sugar or baking blends.

Reference estimates can vary by product. Missing fields need product data.

Brown sugar

1 cups

220 g

Calories for this quantity: 836 kcal; Reference: USDA 168833: brown sugar
Cup weight: 220 g per US cup; Reference: USDA 168833: brown sugar
Relative sweetness: Sweetness needs product data; No generic reference established
Estimated total sweetness vs input: Unavailable · needs both masses and sweetness values

The cup reference is packed brown sugar. A cup-for-cup recipe guideline does not establish sweetness per gram.

Honey

1 cups

339 g

Calories for this quantity: 1,030.56 kcal; Reference: USDA 169640: honey
Cup weight: 339 g per US cup; Reference: USDA 169640: honey
Relative sweetness: ≈ 1× sugar per gram; Reference: Four-honey sensory study in water
Estimated total sweetness vs input: 1.695× input

Sweetness is approximately sucrose-equivalent by mass for four floral honeys tested in water; recipes and other honeys can differ.

Maple syrup

1 cups

315 g

Calories for this quantity: 819 kcal; Reference: USDA 169661: maple syrup
Cup weight: 315 g per US cup; Reference: USDA 169661: maple syrup
Relative sweetness: Sweetness needs product data; No generic reference established
Estimated total sweetness vs input: Unavailable · needs both masses and sweetness values

Generic maple-syrup reference. A baking substitution is not a measured per-gram sweetness factor.

Agave nectar

1 cups

Unavailable · needs density or sweetness data

Calories for this quantity: Unavailable; Reference: USDA 170277: agave syrup
Cup weight: Unavailable; No generic reference established
Relative sweetness: Sweetness needs product data; No generic reference established
Estimated total sweetness vs input: Unavailable · needs both masses and sweetness values

USDA spoon and cup portions conflict. Supply grams for a measured volume of your agave.

Coconut sugar

1 cups

Unavailable · needs density or sweetness data

Calories for this quantity: Unavailable; No generic reference established
Cup weight: Unavailable; No generic reference established
Relative sweetness: Sweetness needs product data; No generic reference established
Estimated total sweetness vs input: Unavailable · needs both masses and sweetness values

Supply the product's measured weight and calorie label. Sweetness needs a stated sweetness comparison or your own taste estimate.

Molasses

1 cups

337 g

Calories for this quantity: 977.3 kcal; Reference: USDA 168820: molasses
Cup weight: 337 g per US cup; Reference: USDA 168820: molasses
Relative sweetness: Sweetness needs product data; No generic reference established
Estimated total sweetness vs input: Unavailable · needs both masses and sweetness values

Generic molasses reference. Dark and blackstrap products differ; follow the recipe for flavor and leavening adjustments.

Date syrup

1 cups

Unavailable · needs density or sweetness data

Calories for this quantity: Unavailable; No generic reference established
Cup weight: Unavailable; No generic reference established
Relative sweetness: Sweetness needs product data; No generic reference established
Estimated total sweetness vs input: Unavailable · needs both masses and sweetness values

Use the product label and a recipe developed for date syrup.

Brown rice syrup

1 cups

Unavailable · needs density or sweetness data

Calories for this quantity: Unavailable; No generic reference established
Cup weight: Unavailable; No generic reference established
Relative sweetness: Sweetness needs product data; No generic reference established
Estimated total sweetness vs input: Unavailable · needs both masses and sweetness values

Generic density, energy, and sweetness estimates were not established. Enter your product data.

High-fructose syrup

1 cups

310 g

Calories for this quantity: 871.1 kcal; Reference: USDA 169659: high-fructose corn syrup
Cup weight: 310 g per US cup; Reference: USDA 169659: high-fructose corn syrup
Relative sweetness: Sweetness needs product data; No generic reference established
Estimated total sweetness vs input: Unavailable · needs both masses and sweetness values

USDA generic high-fructose syrup, not a specific HFCS-55 formulation or ordinary dark corn syrup.

Allulose

1 cups

Unavailable · needs density or sweetness data

Calories for this quantity: Unavailable; Reference: FDA allulose calorie-labeling guidance
Cup weight: Unavailable; No generic reference established
Relative sweetness: 0.71–0.8× sugar per gram; Reference: Sensory dose-response study: allulose and erythritol
Estimated total sweetness vs input: Unavailable · needs both masses and sweetness values

Sensory range at three sucrose concentrations in water. Energy uses the FDA 0.4 kcal/g labeling factor; cup weight needs product data.

Erythritol

1 cups

Unavailable · needs density or sweetness data

Calories for this quantity: Unavailable; Reference: US calorie labeling: erythritol and rounding
Cup weight: Unavailable; No generic reference established
Relative sweetness: 0.72–0.84× sugar per gram; Reference: Sensory dose-response study: allulose and erythritol
Estimated total sweetness vs input: Unavailable · needs both masses and sweetness values

Sensory range at three sucrose concentrations in water. Zero energy is the US labeling factor; it does not supply a cup weight.

Stevia extract

1 cups

Unavailable · needs density or sweetness data

Calories for this quantity: Unavailable; No generic reference established
Cup weight: Unavailable; No generic reference established
Relative sweetness: 200–400× sugar per gram; Reference: FDA steviol-glycoside and monk-fruit extract ranges
Estimated total sweetness vs input: Unavailable · needs both masses and sweetness values

FDA's range is for concentrated steviol-glycoside preparations. For a retail blend, enter a stated sweetness comparison or your own taste estimate instead.

Monk fruit extract

1 cups

Unavailable · needs density or sweetness data

Calories for this quantity: Unavailable; No generic reference established
Cup weight: Unavailable; No generic reference established
Relative sweetness: 100–250× sugar per gram; Reference: FDA steviol-glycoside and monk-fruit extract ranges
Estimated total sweetness vs input: Unavailable · needs both masses and sweetness values

FDA's extract range depends on mogroside content. A retail blend needs its own weight, calories, and stated sweetness comparison or taste estimate.

Method and sources

US volume: 1 cup = 16 tablespoons = 48 teaspoons. This tool scales USDA cup weights consistently; USDA's separately listed spoon portions are independently rounded and can differ.

Food weights and calories use the identified USDA SR Legacy reference records, published in 2019. These are general estimates, not new tests of every brand. Agave's recorded portion weights conflict, so its density needs your product measurement.

Sucrose is the baseline at 1. Honey's approximate factor of 1 comes from four floral honeys tested in water with aroma present. Allulose and erythritol ranges came from sensory tests at different sucrose concentrations. FDA extract ranges depend on composition. None of these is a tested baking formula.

Missing density, energy, and sweetness values stay separate. Your product data replaces only the fields you supply and is labeled as a supplied estimate. For potency, use a stated sweetness comparison or your own explicit taste estimate; recipe-only replacement directions do not establish sensory potency. A blend's supplied sweetness equivalence replaces the concentrated-extract range.

Results and product entries stay in this page's local state. Reset a product to restore reference data. A reload clears your entries.

Reference records and primary sources

Sweetener converter questions

What does Same amount preserve?

It keeps the selected grams, cups, tablespoons, or teaspoons for every output. A missing density does not prevent a literal gram-to-gram or cup-to-cup comparison; only the derived mass or volume that needs that density is unavailable.

How is estimated sweetness calculated?

The tool multiplies input mass by its relative sweetness and divides by the output ingredient's relative sweetness. For ranges, the lower mass uses the lowest input potency and highest output potency; the upper mass does the reverse. These are sensory estimates, not tested recipe substitutions.

Why are some values unavailable?

A verified generic value was not established for every ingredient. Density, calories, and sweetness are separate fields. Product measurements, calorie labels, and a stated sweetness comparison or your own taste estimate can supply the relevant missing data. Recipe-only replacement directions do not establish sweetness, and an unknown value is not zero.

Why does this tool use 339 grams per cup of honey?

It consistently scales the cup weights in USDA SR Legacy records: 339 g for honey and 315 g for maple syrup. USDA's separately listed tablespoons are independently rounded. These are generic reference weights, while a measured product or a moisture-and-temperature model can give a different estimate.

How do I enter a stevia or monk fruit baking blend?

Choose that ingredient in Product data. For sweetness, enter product grams and the sugar grams they are stated to taste as sweet as, or supply your own taste estimate. This replaces the concentrated-extract range. Recipe-only replacement directions do not establish sensory potency. Add measured volume and calorie-serving data separately; a 1:1 replacement claim does not establish the blend's composition.

Does a zero-calorie label mean exact zero energy?

No. A US label can round fewer than 5 calories per serving to zero. A supplied zero label is shown as an upper bound after scaling to your amount. Erythritol's reference zero uses a specific US labeling factor; an extract with missing energy data remains unavailable.

Can I use estimated sweetness as a baking formula?

It estimates sweetness only. Baking also depends on moisture, structure, browning, acidity, and the recipe. Use a recipe or attributed substitution guide written for the ingredient. The honey, maple, and yogurt examples on this page have their own context and do not set per-gram sensory potency.

Are my product entries saved?

Product entries stay in this page's local state. Reset to reference clears the selected product's entries, and reloading the page clears all entries. The calculator does not send or store them.

Sweetener Converter

Start with

Same amount of other sweeteners

Brown sugar

Honey

Maple syrup

Agave nectar

Coconut sugar

Molasses

Date syrup

Brown rice syrup

High-fructose syrup

Allulose

Erythritol

Stevia extract

Monk fruit extract

Method and sources

Sweetener converter questions

Related Guides

Honey vs Sugar

Honey vs Stevia

Honey vs Maple Syrup

Honey vs Agave Nectar

Honey and Diabetes

Honey Nutrition Facts