Allulose Calories Per Gram: The Science Behind the Number
Allulose contains approximately 0.2 to 0.4 calories per gram. This single data point is one of the most important facts about allulose — it is the foundation of every calorie claim, every label, and every health benefit attributed to this rare sugar. Let us break down exactly what this number means and where it comes from.
The Official Number
The FDA has established that allulose provides approximately 0.4 calories per gram for labeling purposes. Some scientific literature reports values as low as 0.2 calories per gram. The range exists because measuring the exact caloric contribution of a substance that is largely excreted unmetabolized is inherently imprecise.
For context, here is how allulose calories per gram compare to common sweeteners:
- Sugar (sucrose): 4.0 cal/g
- Honey: 3.0 cal/g
- Maple syrup: 2.6 cal/g
- Xylitol: 2.4 cal/g
- Maltitol: 2.1 cal/g
- Allulose: 0.2–0.4 cal/g
- Erythritol: 0.2 cal/g
- Stevia: 0 cal/g
- Monk fruit: 0 cal/g
Why Allulose Has So Few Calories Per Gram
Allulose is absorbed in the small intestine — it enters your bloodstream. But your body's metabolic enzymes cannot efficiently process it. The key enzymes responsible for sugar metabolism (hexokinase and phosphofructokinase) interact with allulose very poorly. As a result:
- 70–84% of absorbed allulose is excreted unchanged through the kidneys
- The remaining 16–30% provides minimal energy through partial metabolism
- Net energy yield: approximately 0.2–0.4 calories per gram
Contrast this with regular sugar: every gram of sucrose is fully broken down into glucose and fructose, which are completely metabolized for 4 calories of energy per gram.
Calorie Calculations for Common Uses
In Your Morning Coffee
Two teaspoons of allulose (8g) = approximately 3.2 calories. Two teaspoons of sugar = 32 calories. That is a savings of 28.8 calories per cup. If you drink 3 cups per day, you save 86 calories daily — nearly 32,000 calories per year, or roughly 9 pounds of body weight.
In a Batch of Cookies
A typical cookie recipe uses 1 cup of sugar (200g) = 800 calories from sugar. Replacing with 1 cup of allulose (about 160g at equivalent volume) = approximately 64 calories. That is a savings of 736 calories across the batch — about 30 calories per cookie.
In a Quart of Ice Cream
Most ice cream recipes call for 3/4 cup of sugar (150g) = 600 calories. Replacing with allulose = approximately 60 calories. Savings: 540 calories per quart, or about 67 fewer calories per half-cup serving.
FDA Labeling and Calorie Counts
In 2019, the FDA issued guidance allowing allulose to be excluded from total and added sugars on nutrition labels. This is significant because it means products sweetened with allulose show lower sugar content on labels — and those labels accurately reflect the metabolic reality.
Regarding calories, the FDA allows manufacturers to use 0.4 cal/g for allulose in calorie calculations, and FDA rounding rules permit products with fewer than 5 calories per serving to be labeled as 0 calories. Since many single-serving uses of allulose total fewer than 5 calories, products frequently display 0 calories — which is practically (if not technically) accurate.
Does the 0.4 Cal/g Apply to All Allulose Products?
The 0.4 cal/g applies to pure allulose. Products that blend allulose with other sweeteners (erythritol, monk fruit, fiber) will have different calorie profiles depending on the blend. Always check the nutrition label. Pure allulose products like Jaca 100% pure allulose will have the straightforward 0.4 cal/g calculation.
Liquid allulose contains water, so the calories per tablespoon are lower than granulated. A tablespoon of liquid allulose (typically 70–80% allulose) contains approximately 5–6 calories, while a tablespoon of granulated allulose contains approximately 5 calories.
Allulose Calories vs Net Carbs
For keto dieters and carb counters: allulose shows up as carbohydrates on nutrition labels but has zero net carbs for practical purposes. Your body does not metabolize allulose for energy or store it as glycogen. It does not affect blood sugar or insulin. Most keto communities and nutrition apps count allulose as zero net carbs.
Frequently Asked Questions
Is allulose really 0.4 calories per gram?
Yes. The FDA-accepted value is 0.4 calories per gram, though some research suggests it may be as low as 0.2 cal/g. Either way, it is roughly 90–95% fewer calories than sugar.
How many calories are in a teaspoon of allulose?
Approximately 1.6 calories (4 grams at 0.4 cal/g). A teaspoon of sugar has 16 calories.
How many calories are in a cup of allulose?
Approximately 64–77 calories (160–192g depending on how packed). A cup of sugar has 774 calories.
Does cooking or baking change allulose's calorie content?
No. Heating allulose (even to caramelization temperatures) does not change its caloric value. The molecular structure that prevents full metabolism is maintained through cooking.
The Practical Takeaway
Allulose calories per gram — 0.2 to 0.4 — make it one of the lowest-calorie sweeteners that still tastes and bakes like sugar. For anyone counting calories, managing diabetes, or simply trying to eat healthier, allulose offers a near-zero calorie sweetening option that does not require the taste compromises of zero-calorie alternatives like stevia or monk fruit.