Erythritol

A low-calorie sugar substitute that's easy on digestion and adds sweetness without spiking blood sugar

Recommended Daily Amount

0g

What is Erythritol?

Erythritol is a type of sugar alcohol used as a low-calorie sweetener. It tastes similar to sugar but contains fewer calories—around 0.2 calories per gram compared to 4 calories per gram in sugar.

Erythritol is naturally found in small amounts in certain fruits like melons and grapes and fermented foods such as wine, soy sauce, and cheese. Commercially, it is produced from glucose via fermentation using specific types of yeasts.

When consumed, erythritol is absorbed in the small intestine and excreted largely unchanged in the urine. It doesn’t cause a significant spike in blood glucose levels and has minimal impact on insulin, making it suitable for individuals following low-sugar or low-carb diets.

Why Erythritol Matters

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Doesn't Raise Blood Sugar

Erythritol is ideal for those managing diabetes or watching their carbohydrate intake because it doesn't significantly impact blood sugar levels.

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Low-Calorie Sweetness

Providing a sweet taste with minimal calories, erythritol supports weight management and reduces calorie consumption compared to sugar.

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Gentle on Digestion

Unlike some other sugar alcohols, erythritol is less likely to cause gastrointestinal discomfort such as bloating or gas when consumed in moderate amounts.

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May Benefit Oral Health

Erythritol helps reduce the risk of tooth decay because it doesn't act as food for the bacteria in your mouth that contribute to cavities.

⚠️ Signs of Erythritol Deficiency

Erythritol is not an essential nutrient, so there is no deficiency risk associated with its consumption.

🍽️ Easy Ways to Get More Erythritol

Breakfast

Oatmeal sweetened with erythritol and topped with berries

Sweetened with <1g erythritol per serving

Lunch

Homemade salad dressing with erythritol, olive oil, vinegar, and herbs

~1g erythritol in dressing

Dinner

Low-carb zucchini noodles with tomato sauce sweetened with erythritol

~2g erythritol in sauce

Snack

Sugar-free chocolate made with erythritol

~5g erythritol in chocolate piece

Scientific References & Data Sources

1. NIH Office of Dietary Supplements - Nutrient recommendations and health information
2. USDA FoodData Central - Comprehensive nutrient composition data
3. FDA Dietary Guidelines - Daily value percentages and recommendations
4. Dietary Guidelines for Americans - Evidence-based nutritional guidance