Allulose

No E-numberSweetenersOrigin: Plant

Get a personal answer

Pick your family’s diets in the bar above.

Every diet

VeganYes

Gluten-freeYes

HalalYes

KosherYes

KetoYes

Your body doesn't use it for energy, so it doesn't count toward net carbs.

Full answer ›

Low-FODMAPDepends

Not formally tested. Large servings may cause gas.

The short answer

Allulose is a "rare sugar" that tastes like sugar but has almost no calories and doesn't raise blood sugar. It's keto-friendly and browns like real sugar in baking.

88/100

Generally safe

Fine for most people at normal amounts.

E-numberNone

Comes fromPlant

What it doesSweeteners

Glycemic index0

Daily limitNot set

Also calledAllulose, D-psicose

Bake low-sugar with allulose

For your pantry

Food-grade pouch

Allulose granulated sweetener (3 lb)

Measures and browns like sugar.

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1:1 substitute

Allulose + monk fruit blend

Cup-for-cup sugar replacement.

Shop blends Opens your country’s Amazon store

Precision tool

Digital kitchen scale

Baking by weight gives better results.

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Rules by country

🇺🇸 US FDAApproved

🇪🇺 European UnionNot evaluated as an additive

🇨🇦 Health CanadaApproved with limits

CaliforniaNo extra rules

GRAS in the US, and since 2019 the FDA lets companies leave it out of "total sugars" on labels. Not yet authorized in the EU.

Daily limit: Experts haven’t set a number because normal food amounts are far below any level of concern.

What is it?

Allulose is a sugar with the same formula as fructose but a different shape, so your body absorbs it but doesn't burn it.

Where it comes from: Made by converting corn fructose with enzymes. It also occurs naturally in small amounts in figs and raisins.

Why it’s in food

Sweetens with 90% fewer calories than sugar
Browns and caramelizes in baking
Keeps ice cream soft

Often found in

Keto ice creamLow-sugar syrupsProtein barsKeto baking mixes

Also listed as: Allulose, D-psicose, Psicose, Rare sugar

Health & gut impact

Blood sugarBenefit

Does not raise blood sugar and may blunt spikes from other foods.

Franchi et al., Diabetes Care (2021)

DigestionConcern

Over 30 g at once can cause bloating.

Han et al., Nutrients (2018)

What can I use instead?

Erythritol

Ratio: 1:1.3

Best for: Cheaper keto baking

Monk fruit blend

Ratio: Follow package

Best for: Coffee and drinks

Is it keto-friendly?

More sweeteners:

Aspartame E951Aspartame (E951) is a zero-calorie sweetener in diet soda. It's approved, but WHO's cancer agency called it "possibly carcinogenic" in 2023, and people with PKU must avoid it.Use in moderation Erythritol E968Erythritol (E968) is a zero-calorie sugar alcohol popular in keto foods. A 2023 study linked high blood levels to heart risk, and large amounts can upset your stomach.Use in moderation High-Fructose Corn Syrup (HFCS)High-fructose corn syrup is a liquid sugar made from corn. It's vegan and gluten-free, but it's sugar: not keto, not low-FODMAP, and best limited.Use in moderation Monk Fruit Extract (Luo Han Guo)Monk fruit is a zero-calorie sweetener from a Chinese melon. It's vegan and keto-friendly, but most store blends are mostly erythritol.Generally safe

Common questions

Is Allulose safe?

Generally safe (88/100). GRAS in the US, and since 2019 the FDA lets companies leave it out of "total sugars" on labels. Not yet authorized in the EU.

Is Allulose vegan?

Yes.

Is Allulose gluten-free?