--- title: Allulose url: 'https://foreverfreefrom.com/ingredients/allulose' markdown: 'https://foreverfreefrom.com/ingredients/allulose.md' date: '2026-11-14' description: 'Allulose is a "rare sugar": it has the same formula as fructose but a different shape, and the body absorbs it without using most of its energy. Commercial allulose is made by converting other plant sugars with enzymes. It behaves more like real sugar than erythritol or stevia do, which makes it po…' taxonomy: ingredient_category: - sweeteners diet: - vegan - vegetarian - dairy-free - keto --- # Allulose: Calories, Keto and Where It Is Allowed Allulose is a rare sugar that browns like sugar but has 0.4 kcal per gram. US labels leave it out of sugars, but EFSA could not confirm its safety in 2025. Also called D-allulose, psicose, rare sugar Suitable for - Vegan: yes - Vegetarian: yes - Dairy-free: yes - Keto: yes Contains None of the major allergens as an ingredient Allulose is a "rare sugar": it has the same formula as fructose but a different shape, and the body absorbs it without using most of its energy. Commercial allulose is made by converting other plant sugars with enzymes. It behaves more like real sugar than [erythritol](https://foreverfreefrom.com/ingredients/erythritol) or [stevia](https://foreverfreefrom.com/ingredients/stevia) do, which makes it popular for keto baking. Where you live matters, though: it is sold in the US, while EFSA has not confirmed its safety for the EU. ## Is allulose vegan, gluten-free or allergen-free? | Diet | Suitable? | Why | |---|---|---| | Vegan | Yes | Made from plant sugars. | | Vegetarian | Yes | | | Dairy-free | Yes | | | Keto | Yes | Very low in calories and not counted as sugar on US labels. | ## Calories and nutrition in allulose | Nutrient | Per 1 tsp (4 g) | Per 100 g | |---|---|---| | Calories | 2 kcal | 40 kcal | | Protein | 0 g | 0 g | | Carbohydrates | 4 g | 100 g | | Sugars | 0 g | 0 g | | Fat | 0 g | 0 g | Based on the [FDA factor of 0.4 kcal per gram](https://www.fda.gov/regulatory-information/search-fda-guidance-documents/guidance-industry-declaration-allulose-and-calories-allulose-nutrition-and-supplement-facts-labels). US labels list allulose as carbohydrate but not as sugar. ## Using allulose in the kitchen ### What allulose tastes like Clean and sugar-like, without the cooling taste of erythritol. It is a little less sweet than sugar. ### How to use allulose Allulose browns and caramelises, so it works in cookies, sauces and ice cream better than most zero-calorie sweeteners. Bakes can brown faster, so check them early. ### Substitutes for allulose | Substitute | How much | Best for | |---|---|---| | Erythritol | Follow the pack's guide | Widely available, but cooling and does not brown. | | Monk fruit and allulose blend | Follow the pack's guide | Sweeter per spoon, same baking behaviour. | | Sugar | Follow the pack's guide | If you can have it. | ## What to look for when buying allulose Allulose is sold alone or mixed with monk fruit, such as [Lakanto Golden with allulose](https://world.openfoodfacts.org/product/0843076003786). If you are in the EU or UK, check that the product is legally sold there before ordering it online. ## Side effects and who should be careful **Labels:** in a [2020 guidance](https://www.fda.gov/regulatory-information/search-fda-guidance-documents/guidance-industry-declaration-allulose-and-calories-allulose-nutrition-and-supplement-facts-labels), the FDA allows a factor of 0.4 kcal per gram for allulose and lets makers leave it out of Total Sugars and Added Sugars. **Europe:** in 2025, [EFSA concluded](https://doi.org/10.2903/j.efsa.2025.9468) that the safety of D-allulose as a novel food "cannot be established", because the applicant did not answer requests for more data. That is a gap in the evidence, not proof of harm. **Gut:** large amounts can cause bloating or loose stools, as with other sugar substitutes. ## Questions about allulose How many calories are in allulose? US labels use 0.4 kcal per gram, about a tenth of sugar. A teaspoon is under 2 kcal. Is allulose allowed in the EU? In 2025 EFSA said its safety as a novel food could not be established, because data was missing. Check local rules before buying. Does allulose count as sugar? Not on US labels. The FDA lets makers leave it out of Total and Added Sugars, though it is still listed as carbohydrate. ## Sources 1. [FDA guidance: Declaring allulose and its calories on Nutrition Facts labels (2020)](https://www.fda.gov/regulatory-information/search-fda-guidance-documents/guidance-industry-declaration-allulose-and-calories-allulose-nutrition-and-supplement-facts-labels) 2. [EFSA: Safety of D-allulose as a novel food (2025)](https://doi.org/10.2903/j.efsa.2025.9468) 3. [Open Food Facts: Lakanto Allulose Monk Fruit Sweetener](https://world.openfoodfacts.org/product/0843076003786) Last fact-checked 12 November 2026. General information only, not medical advice. If you have an allergy or a health condition, check with your doctor or dietitian. ## Similar ingredients Sweeteners ### [Agave Nectar](https://foreverfreefrom.com/ingredients/agave-nectar) Agave nectar is a vegan syrup from the agave plant. Most of its sugar is fructose, so it is not a low FODMAP or keto choice, despite its health image. - Vegan: yes - Gluten-free: yes - Dairy-free: yes Sweeteners ### [Coconut Sugar](https://foreverfreefrom.com/ingredients/coconut-sugar) Coconut sugar is dried coconut-blossom sap. It is vegan and swaps 1:1 for sugar, but it is still sugar and is low FODMAP only at about one teaspoon. - Vegan: yes - Gluten-free: yes - Dairy-free: yes Sweeteners ### [Erythritol](https://foreverfreefrom.com/ingredients/erythritol) Erythritol is a sugar alcohol with almost no calories, used in most stevia and monk fruit blends. A 2023 study linked high blood levels to heart events. - Vegan: yes - Dairy-free: yes Sweeteners ### [Honey](https://foreverfreefrom.com/ingredients/honey) Honey is a bee-made syrup that is about 41% fructose by weight. It is not vegan, it is high FODMAP, and it is not safe for babies under one. - Vegan: no - Gluten-free: yes - Dairy-free: yes Sweeteners ### [Monk Fruit](https://foreverfreefrom.com/ingredients/monk-fruit) Monk fruit extract is intensely sweet, so packs use very little of it. Most granulated monk fruit sweeteners are about 99% erythritol, which matters for FODMAPs. - Vegan: yes - Dairy-free: yes Sweeteners ### [Stevia](https://foreverfreefrom.com/ingredients/stevia) Stevia sweeteners use purified steviol glycosides, but most packs are mainly erythritol, dextrose or maltodextrin. Some tablets even contain milk. - Vegan: it depends - Gluten-free: yes - Dairy-free: it depends Sweeteners ### [Sugar](https://foreverfreefrom.com/ingredients/sugar) White sugar is sucrose from sugar cane or sugar beet. It is gluten-free and low FODMAP, but some cane sugar is filtered through animal bone char. - Vegan: it depends - Gluten-free: yes - Dairy-free: yes Sweeteners ### [Syrups](https://foreverfreefrom.com/ingredients/syrups) Pure maple syrup is vegan, gluten-free and low FODMAP. Pancake syrup is mostly corn syrup, and brown rice syrup can carry arsenic. Compare them here. - Vegan: yes - Gluten-free: yes - Dairy-free: yes Sweeteners ### [Xylitol](https://foreverfreefrom.com/ingredients/xylitol) Xylitol is a sugar alcohol in sugar-free gum and sweeteners. It has 2.4 kcal per gram, can upset the gut, and is very dangerous for dogs, even in small amounts. - Vegan: yes - Dairy-free: yes --- ## Navigation - Parent: [Ingredients](https://foreverfreefrom.com/ingredients.md) - Previous: [Agave Nectar](https://foreverfreefrom.com/ingredients/agave-nectar.md) - Next: [Cacao](https://foreverfreefrom.com/ingredients/cacao.md)