Stevia to Sugar Conversion Calculator (With Chart)
How much stevia replaces sugar? Pure stevia extract is 200 to 400 times sweeter than sugar, so 1 teaspoon of sugar equals only about 10 to 20 mg of pure extract, and 1 cup of sugar about half to 1 gram. Most stevia sold for home use is a blend, so follow the conversion on your pack. Use the converter below to work out your amount and see how much sugar and how many calories you save.
How much sugar does your recipe use?
What stevia do you have?
How the stevia converter works
Enter the amount of sugar in your recipe or drink and choose the kind of stevia you have. The converter turns the sugar into grams (1 teaspoon is about 4.2 g, 1 tablespoon about 12.6 g and 1 cup about 200 g of granulated sugar)2, then:
- Pure stevia extract: divides by 300, the middle of the 200 to 400 times sweetness range reported by the FDA1, and also shows the full range.
- Sachets or packets: uses the equivalence printed on your pack, for example "1 sachet = 2 teaspoons of sugar". Brands differ, so enter the number from your own box.
- 1:1 blends: these are made to replace sugar spoon for spoon, so you use the same amount.
It also shows the sugar you replace, the calories saved (about 4 calories per gram of sugar) and how much of the World Health Organization's suggested limit of about 50 g of free sugars a day that sugar would have used3.
Stevia to sugar conversion chart
| Sugar | Weight | Pure stevia extract (about) | Calories saved |
|---|---|---|---|
| 1 teaspoon | 4.2 g | 14 mg (10–21 mg) | 17 |
| 1 tablespoon | 12.6 g | 42 mg (32–63 mg) | 50 |
| 1/4 cup | 50 g | 170 mg (125–250 mg) | 200 |
| 1/2 cup | 100 g | 330 mg (250–500 mg) | 400 |
| 1 cup | 200 g | 0.67 g (0.5–1 g) | 800 |
Why every stevia product converts differently
Pure stevia extract is so concentrated that a whole cup of sugar is replaced by less than a gram, which is almost impossible to measure in a home kitchen. That is why most stevia sweeteners are blends: the sweet steviol glycosides, such as Reb A or Reb M, are mixed with a bulking ingredient like erythritol so the product can be spooned or packed into sachets. The amount of stevia in each blend is different, so one brand's sachet may equal one teaspoon of sugar and another's two. To know what you are buying, read the ingredient list as explained in our guide to genuine stevia.
Tips for cooking and baking with stevia
- Start with less: too much stevia can taste bitter. Add a little, taste, then add more.
- Drinks are the easiest place to start: coffee, tea and karak only need sweetness, not the bulk or browning sugar gives.
- In baking, replace part of the sugar: sugar adds volume, moisture and colour. Replacing half and keeping half often gives a better texture than replacing it all.
- Dissolve it well: mix stevia into a little warm liquid first so it spreads evenly.
Want to know more about stevia itself? Read what stevia sugar is and whether stevia raises blood sugar. Counting caffeine as well as sugar? Try our caffeine calculator.
Use this converter on your website
Bloggers, cafés and nutrition writers are welcome to share this stevia converter. Please link to this page as the source: <a href="https://lucarise.com/stevia-sugar-conversion-calculator/">Stevia to sugar converter by Lucarise</a>
Try it: add up the sugar in your daily drinks with our sugar calculator.
More free tools: see all our drink calculators in one place.
Stevia conversion: frequently asked questions
How much stevia equals 1 cup of sugar?
It depends on the type. Pure stevia extract is 200 to 400 times sweeter than sugar, so 1 cup of sugar (200 g) equals only about half to 1 gram of pure extract. For sachets or blends, follow the conversion printed on the pack.
How much stevia equals 1 teaspoon of sugar?
A teaspoon of sugar weighs about 4.2 g, so it equals roughly 10 to 20 mg of pure stevia extract, a tiny pinch. With sachets, check how many teaspoons of sugar one sachet replaces on your pack.
Why is stevia sold mixed with other ingredients?
Pure stevia extract is so sweet that the amount needed is too small to measure at home. Brands mix it with bulking ingredients such as erythritol so it is easier to spoon and dose. This also means each blend converts differently.
Can I replace sugar with stevia in baking?
Yes, but sugar also adds bulk, moisture and browning, which stevia does not. Many bakers replace only part of the sugar, or use a 1:1 baking blend, and expect a slightly different texture.
How many calories does replacing sugar with stevia save?
Sugar has about 4 calories per gram, while steviol glycosides add practically none. Replacing 2 teaspoons of sugar in a drink saves about 34 calories.
Sources
- U.S. Food and Drug Administration. Aspartame and Other Sweeteners in Food. fda.gov
- USDA FoodData Central. Sugars, granulated. fdc.nal.usda.gov
- World Health Organization. Healthy diet, fact sheet. who.int
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