E968 Erythritol

E968SweetenersOrigin: Fermented

Get a personal answer

Pick your family’s diets in the bar above.

Every diet

VeganYes

Gluten-freeYes

HalalYes

KosherYes

KetoYes

Zero net carbs; doesn't raise blood sugar.

Low-FODMAPDepends

It's a polyol, but better tolerated than others. Test small amounts.

The short answer

Erythritol (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.

70/100

Use in moderation

Safe in small amounts; may bother some people or raise blood sugar.

E-numberE968

Comes fromFermented

What it doesSweeteners

Glycemic index0

Daily limit500 mg/kg

Also calledErythritol, Sugar alcohol

Rules by country

🇺🇸 US FDAApproved

🇪🇺 European UnionApproved with limits

🇨🇦 Health CanadaApproved with limits

CaliforniaNo extra rules

GRAS in the US. In 2023 EFSA set a daily limit of 0.5 g per kg of body weight, mainly because high doses have a laxative effect.

How much is too much? (Acceptable Daily Intake)

Body weight: 70 kg

35 gper day is the safe upper limit

Based on 500 mg per kg of body weight (EFSA / JECFA). A 20 kg (44 lb) child: 10 g a day.

What is it?

Erythritol is a sugar alcohol about 70% as sweet as sugar. Most of it is absorbed and passed in urine, so it causes less gas than other sugar alcohols.

Where it comes from: Made by fermenting corn glucose with yeast.

Why it’s in food

Bulks up sugar-free sweeteners
Adds sweetness with a cooling effect
Used in keto baked goods

Often found in

Keto snacksSugar-free candyMonk fruit and stevia blendsDiet drinks

Also listed as: Erythritol, Sugar alcohol, Swerve

Health & gut impact

Heart and blood clottingUnder study

People with higher blood erythritol had more heart attacks and strokes; it made platelets clot more easily in the lab.

Witkowski et al., Nature Medicine (2023)

DigestionConcern

Large amounts can cause bloating or diarrhea.

EFSA Journal 21(12):8430 (2023)

What can I use instead?

Allulose

Ratio: 1.3:1

Best for: Baking

Pure stevia

Ratio: Follow package

Best for: Drinks

Stevia vs Monk Fruit Extract vs Erythritol

More sweeteners:

AlluloseAllulose 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.Generally safe 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 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 Erythritol safe?

Use in moderation (70/100). GRAS in the US. In 2023 EFSA set a daily limit of 0.5 g per kg of body weight, mainly because high doses have a laxative effect.

Is Erythritol vegan?

Yes.

Is Erythritol gluten-free?