Alternative Sweetener Conversion Chart

Sweetener Source                                   

Characteristics

Baking & Storage Notes                                          

Maple syrup

From the sap of maple trees. Use in all baked goods; great in cakes.

High in potassium and calcium, substitute 2/3 cup maple syrup for 1 cup white sugar. Reduce any other liquids in recipe by 3 tablespoons total. Add 1⁄4 teaspoon baking soda per cup of maple syrup.

Store refrigerated.

Purchase pure U.S. organic grade B maple syrup as available. Some maple producers still use illegal formaldehyde pellets and other additives during processing. 

Maple syrup granules

Dehydrated maple syrup

Use in all baked goods.

Substitute 1 cup maple

sugar granules for 1 cup white sugar. Add 1⁄8 teaspoon baking soda per cup for baking. Mix with liquid to make glazes.

Store in a tightly closed container and sift before using.

Organic is available.

Barley malt syrup

Sprouted barley. Dark brown, thick and sticky; has a strong, distinctive flavor like molasses.

Half as sweet as white sugar. 

Contains gluten!

Best used in combination with other sweeteners. Nice in spice cakes, gingerbread, and baked beans.

Substitute 1 1⁄3 cups barley malt for 1 cup white sugar. Reduce any other liquids in recipe by 1⁄4 cup total. Add 1⁄4 teaspoon baking soda per cup barley malt. 

Store refrigerated.

Purchase only 100 percent barley malt, not barley/corn malt syrup. Organic is available.

Brown rice syrup

Brown rice and various enzymes. Amber-colored syrup with mild

“butterscotch” flavor. Half as sweet as white sugar.

Baked goods made with rice syrup tend to be hard or very crisp. Use brown rice syrup in cookies, crisps, granola, pies, puddings and bars. Combine with another sweetener such as

maple syrup for cakes. 

Store refrigerated. 

Substitute 1 1⁄3 cups for 1 cup white sugar. Reduce any other liquids in recipe by 1⁄4 cup (total) per cup rice syrup. Add 1⁄4 teaspoon baking soda per 1 cup rice syrup. 

Organic is available.

Honey

Extracted from flower nectar by bees. Color and taste depend upon the flower source. 20 percent to 60 percent sweeter than white sugar, so you may want to use less.

Use in all baked goods. 

Substitute 2⁄3 to 3⁄4 cup for 1 cup white sugar. Reduce any other liquids in recipe by 1⁄4 cup total. Add 1⁄4 teaspoon baking soda per cup honey. Reduce oven 25°F and adjust baking time. 

Notes: Some vegans don’t use honey, as bees are sometimes killed after the season. 

Honey can affect blood sugar levels, as most concentrated sugars can. Use raw and local honey when you can for more nutrient density and a lower glycemic response.

Date sugar

Ground, dehydrated dates

Use in crisps, crunches, as sprinkle, or topping. Use in combination with other sweeteners. Burns easily.

Substitute 1 cup for 1 cup white sugar. Add hot water to dissolve date sugar before using in batters. 

Store in a tightly closed jar.

Purchase date sugar made from unsulphured, organically grown dates. 

Coconut sugar

Produced from the juices of coconut palm blossoms.

Can be used in all baked goods. 

Substitute 1 : 1 for white sugar.

Agave

Juice extracted from the core of the agave plant (cactus).

Use in all baked goods and desserts, especially those requiring a sweeter flavor. 

Substitute 2⁄3 cup for 1 cup white sugar. Reduce any other liquids in recipe by 1⁄3 cup (total) per cup of substitute sweetener. Add 1⁄4 teaspoon baking soda per cup fruit sweetener. Reduce oven temp by 25°F and adjust baking time.

Use at room temperature.

Buy only raw, light colored liquid. 

Note: Low glycemic (because of low amount of glucose, but still high fructose levels). 

Stevia

A South American herb or plant. Can be found as dried herb, powder or liquid concentrate.

Significantly sweeter than sugar, making it difficult to use as a replacement for other sweeteners. Look for recipes that specifically call for stevia.