Below you’ll find a useful chart to compare the differences between each sweetener.
Natural Sweeteners Comparison Chart
| Sweetener | Sweetness Level | Calories (per tsp) | Nutrients / Benefits | Best Uses | Notes |
|---|---|---|---|---|---|
| Maple Syrup | Medium-High | ~17 cal | Zinc, manganese, antioxidants | Pancakes, baking, oatmeal | Choose pure maple syrup (Grade A/B) |
| Raw Honey | High | ~21 cal | Enzymes, antioxidants, antibacterial | Tea, toast, salad dressings | Not vegan; avoid for babies <1 yr |
| Date Syrup / Dates | Medium | ~15–20 cal | Fiber, potassium, magnesium | Smoothies, baking, energy bars | Great whole-food option |
| Stevia | Very High | 0 cal | Plant-based, no sugar impact | Tea, coffee, sugar-free desserts | Use pure extract to avoid fillers |
| Coconut Sugar | Medium | ~15 cal | Small amounts of iron, potassium | Baking, sauces, coffee | Caramel-like flavor |
Helpful Tips
- For baking: Maple syrup or coconut sugar works well as a 1:1 sugar substitute.
- For low-carb diets: Stevia is your go-to (zero carbs, zero calories).
- For a whole-food option: Blend dates or use date syrup.
- For flavor variety: Each sweetener adds a unique taste—experiment!
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