Erythritol vs Stevia: Which Is Better for Keto Baking?
For keto baking, erythritol is the better choice on its own, because it adds bulk and structure in much the same way as sugar. Stevia is roughly 200 to 300 times sweeter than sugar, so you use so little that it adds no bulk, which makes it better for drinks and no-bake recipes. For cakes and cookies, a 1:1 erythritol and stevia blend gives you the best of both.
At a glance
- 1:1a blend swaps for sugar by weight
- ~70%erythritol's sweetness compared with sugar
- 200–300×stevia's sweetness compared with sugar
- 4–6 dropsof stevia drops in a cup of coffee
On this page
Erythritol and stevia sit side by side on the sweetener shelf, and plenty of packs contain both, so it's easy to assume they do the same job. They don't. One is a bulk sweetener that you measure in much the same way as sugar. The other is an intense sweetener you use by the drop or the pinch. Once you know which does what, it's much easier to pick the right one for a recipe, and to see why so many keto sweeteners combine the two.
What's the difference between erythritol and stevia?
Erythritol
Erythritol is a polyol, sometimes called a sugar alcohol. The erythritol in shop-bought sweeteners is made by fermenting carbohydrates, such as starch from wheat or corn, with food-grade yeasts, then purifying and drying it into white crystals. It looks and pours like sugar, comes granulated or as a fine powder, and is about 70% as sweet as sugar. It's also heat-stable, so it holds up in the oven. On UK ingredients lists you'll see it as erythritol or E968.
Stevia
Stevia sweeteners come from the leaves of the stevia plant (Stevia rebaudiana), a shrub native to South America. The sweet-tasting compounds, called steviol glycosides, are separated from the leaves and purified. They're roughly 200 to 300 times sweeter than sugar, so a tiny amount goes a long way. That's why stevia is usually sold as liquid drops or mixed with a bulking ingredient rather than as a spoonable powder on its own. On UK labels it appears as steviol glycosides, stevia or E960a (older packs may say E960).
Erythritol vs stevia side by side
| Erythritol | Stevia | |
|---|---|---|
| What it is | A polyol (sugar alcohol) | Sweet compounds from stevia leaves |
| Sweetness compared with sugar | About 70% | Roughly 200 to 300 times sweeter |
| How much you use | A similar amount to sugar | A few drops or a pinch |
| Adds bulk and structure | Yes | No |
| Browning in the oven | Very little | None |
| Typical aftertaste | A cool, slightly minty feel | A bitter or liquorice note in larger amounts |
| Best for | Cakes, cookies, shortbread, crumbles | Coffee, tea, yoghurt, whipped cream, porridge |
| On UK labels | Erythritol or E968; counted in carbohydrate, may be listed as polyols | Steviol glycosides or E960a |
Sweetness figures are approximate. They vary with the recipe, the temperature and the person tasting.
Which is better for baking?
If you're choosing just one, erythritol, by a long way. In baking, sugar isn't only there for sweetness. It gives a cake its volume, helps it hold its shape, makes cookies crisp and stops a sponge tasting flat. Erythritol can do much of that, because you use it in similar quantities. Stevia can't. Replace 150g of sugar with a few drops of stevia and you've taken 150g out of the recipe, which leaves a dense, dry bake with nothing to hold it together.
Erythritol still isn't a perfect copy of sugar, so it helps to know what to expect:
- It's less sweet. On its own, the same weight of erythritol gives a noticeably less sweet bake than sugar.
- It browns less. Bakes can look paler when they're done, so go by the recipe's timings and a skewer test rather than colour alone.
- It can recrystallise as it cools. Glazes, caramels and sauces can turn grainy, so a powdered version is the better choice for these.
- Yeast can't feed on it. It won't help bread rise, so use a recipe written for low-carb yeasted baking.
This is where a blend earns its place. Our Granulated Erythritol & Stevia Blend uses erythritol for bulk and a little stevia to lift the sweetness, and it's designed to swap 1:1 for sugar. You weigh it like sugar and keep the recipe's quantities as they are. For a full guide to replacing caster, icing and brown sugar, see our sugar substitutes for baking guide.
Which is better for drinks and no-bake recipes?
Stevia. When a recipe doesn't need the sweetener for bulk, a concentrated one is simply easier to use. A few drops dissolve straight away in coffee, tea, smoothies and protein shakes, with nothing gritty left at the bottom of the mug. Our Liquid Stevia Drops come in Vanilla, Caramel and Chocolate, and the suggested starting point is 4 to 6 drops in a cup of coffee or tea, adjusted to taste. They also work well in yoghurt, whipped cream, keto porridge, mousse and cheesecake fillings, where the structure comes from cream, cheese or eggs rather than sugar.
Granulated erythritol is less suited to cold recipes, because crystals that never meet the heat of the oven can stay crunchy. If you'd like erythritol in buttercream, whipped cream or a no-bake cheesecake, use a powdered sweetener such as our Powdered Erythritol & Stevia Blend, which replaces icing sugar 1:1.
Add drops one or two at a time and taste as you go. Because stevia is so concentrated, a couple of extra drops make a real difference, and too many can tip a recipe into bitterness.
Taste: the cooling effect vs bitterness
Each sweetener has its own aftertaste, and people notice them to different degrees.
Erythritol: a cooling feel
Erythritol absorbs a little heat as it dissolves in your mouth, which gives a fresh, slightly minty sensation. You'll notice it most in uncooked recipes and wherever a lot of erythritol is used, such as frostings and fudge. In a warm, spiced cake you may not notice it at all.
Stevia: a bitter edge
In small amounts, stevia tastes clean and sweet. Push the quantity up, though, and many people pick up a bitter or liquorice-like finish. It's the main reason stevia is rarely the only sweetener in a bake.
To keep both in check:
- Use a blend rather than a large amount of either sweetener on its own.
- Pair them with strong flavours such as vanilla, cocoa, coffee, citrus zest, cinnamon or ginger.
- Add a small pinch of salt to sweet bakes and frostings.
- Use a powdered sweetener in frostings and other cold recipes.
- Taste uncooked mixtures before you add the full amount of sweetener.
Why most keto sweeteners combine the two
Put them together and each covers the other's weak spot. Erythritol provides the bulk, the texture and the sugar-like crystals, while a small amount of stevia lifts the sweetness so the blend matches sugar. Because you don't need extra erythritol to reach the right sweetness, there's less of the cooling effect. And because there's only a little stevia, its bitterness stays in the background. That's why blends are so much easier to bake with than either sweetener on its own.
How to swap one for the other
Recipes online often call for a specific sweetener you might not have. Here's how to adapt them. Exact conversions vary between products, so check the pack of the one you're using.
| The recipe asks for | You have | What to do |
|---|---|---|
| Sugar | A 1:1 erythritol and stevia blend | Use the same weight |
| Sugar | Pure erythritol | Use the same weight for texture, then add a few stevia drops to make up the sweetness |
| Pure erythritol | A 1:1 erythritol and stevia blend | Use the same weight in bakes and expect a slightly sweeter result. In no-bake recipes, start with about three-quarters and taste |
| Liquid stevia in a drink, mousse or cheesecake | A blend | Use a powdered blend, a teaspoon at a time, and taste as you go |
| Sugar or erythritol in a cake | Stevia drops only | Not recommended, because the cake loses its bulk. Use a granulated blend instead |
Weigh sweeteners rather than using spoons or cups. Powdered sweeteners are much fluffier than granulated ones, so a spoonful weighs less.
Reading erythritol and stevia on UK labels
On a UK nutrition label, erythritol is counted in the carbohydrate figure. Many packs also show it underneath as 'of which polyols', though that line is optional. Many people following keto take polyols such as erythritol off when they count net carbs. If a product gives a net carbs figure, check whether the polyols have already been subtracted. Fibre is listed separately on UK labels, so there's no need to subtract it again. Our guide to net carbs on UK food labels explains how it works.
Stevia is used in such small amounts that it barely shows up on the label. Our stevia drops, for example, list 0g of carbohydrate per serving of 4 to 6 drops.
UK labelling rules say that foods with more than 10% added polyols must carry the statement ‘excessive consumption may produce laxative effects’. That's why you'll see it on erythritol sweeteners and many keto bakes, so enjoy them in sensible portions.
So which should you choose?
Key takeaways
- Baking cakes, cookies or crumbles? Choose erythritol, ideally a 1:1 erythritol and stevia blend, so you can weigh it like sugar.
- Sweetening coffee, tea or yoghurt? Stevia drops are the simplest option, a few drops at a time.
- Making frosting or a no-bake dessert? Use a powdered sweetener so the texture stays smooth.
- Not keen on the aftertaste? A blend, strong flavours and a pinch of salt help with both cooling and bitterness.
In short, erythritol and stevia aren't really rivals. They work best as a team. You'll find all of our blends and drops in the erythritol and stevia range.
Frequently asked questions
Is erythritol or stevia better for baking?
Erythritol is better for baking on its own because it adds bulk and structure, much like sugar. Stevia is so concentrated that it adds sweetness but no volume. For most cakes and cookies, a 1:1 erythritol and stevia blend is the easiest option, because you can weigh it just like sugar.
Can I use stevia instead of erythritol?
In drinks, yoghurt, whipped cream and creamy no-bake desserts, yes, because these recipes don't rely on the sweetener for bulk. In cakes, cookies and shortbread, swapping erythritol for a few drops of stevia leaves the bake dense and dry, so use a granulated erythritol and stevia blend instead.
Why are erythritol and stevia mixed together?
Erythritol gives bulk and a sugar-like texture but is only about 70% as sweet as sugar, while stevia is very sweet but adds no bulk. Mixing them makes a sweetener that measures 1:1 like sugar, with less of erythritol's cooling taste and less of stevia's bitterness.
Why does erythritol taste cold?
Erythritol absorbs a little heat as it dissolves in your mouth, which creates a cool, slightly minty feeling. It's most noticeable in uncooked recipes such as frostings. Using a blend, pairing it with flavours like vanilla, cocoa or spice, and choosing a powdered sweetener for cold recipes all help.
Does stevia have an aftertaste?
Some people notice a bitter or liquorice-like aftertaste from stevia, especially when a lot is used. Adding it a few drops at a time, combining it with erythritol and pairing it with flavours like vanilla, caramel or chocolate keeps it in the background.
How many stevia drops should I use in coffee?
Start with 4 to 6 drops of Groovy Keto Liquid Stevia Drops in a cup of coffee or tea, then adjust to taste. The drops are very concentrated, so add any extra one or two at a time.
Sources
- Food Standards Agency. Register of authorised food additives: E 968 Erythritol and E 960a Steviol glycosides from Stevia. Authorisation status in Great Britain.
- GOV.UK. Approved additives and E numbers. Sweetener E numbers.
- EFSA Panel on Food Additives and Flavourings (2023). Re-evaluation of erythritol (E 968) as a food additive. How erythritol is made, its heat stability and its sweetness of about 60–80% (around 70%) of sugar.
- Action on Sugar. Sugar replacers. Sweetness of steviol glycosides (about 200 to 300 times that of sucrose), taken from EU specifications.
- legislation.gov.uk. Regulation (EU) No 1169/2011, Annex III. The labelling statement for foods with more than 10% added polyols.
- Groovy Keto product pages: Granulated Erythritol & Stevia Blend, Powdered Erythritol & Stevia Blend and Liquid Stevia Drops.
