Allulose vs Monk Fruit: A Complete Comparison
If you're following a keto diet or simply trying to cut sugar, you've likely encountered both allulose and monk fruit. These two sweeteners dominate the low-carb world, but they have very different characteristics. Let's break down exactly how they compare.
The Basics
Allulose
- What it is: A rare sugar (monosaccharide) found naturally in figs, raisins, and jackfruit
- Sweetness: About 70% as sweet as sugar
- Calories: 0.2–0.4 per gram
- Net carbs: 0g (FDA excludes it from total and added sugars)
- Form: Granulated, powdered, or liquid syrup
Monk Fruit
- What it is: An extract from the Siraitia grosvenorii fruit, native to southern China
- Sweetness: 150–250 times sweeter than sugar (pure mogrosides)
- Calories: 0 per gram
- Net carbs: 0g
- Form: Usually blended with erythritol, allulose, or other bulking agents
Head-to-Head Comparison
Taste
Allulose tastes remarkably close to sugar. It has a clean sweetness with no bitter, metallic, or cooling aftertaste. Most people cannot distinguish it from sugar in blind taste tests of baked goods.
Monk fruit in its pure form can have a slight fruity or licorice-like aftertaste. The intensity varies by brand and the concentration of different mogrosides. When blended with erythritol (the most common commercial form), some people detect a cooling sensation.
Winner: Allulose — for the most sugar-like taste experience.
Baking Performance
This is where the differences really matter.
Allulose behaves almost identically to sugar in baking:
- Browns beautifully through Maillard reactions (actually browns faster than sugar)
- Provides bulk and structure to baked goods
- Keeps cookies soft and chewy
- Dissolves easily in liquids
- Makes excellent caramel and syrups
- Helps ice cream stay scoopable
Monk fruit (pure) is challenging in baking:
- Provides no bulk — you need a tiny amount for sweetness
- Doesn't brown or caramelize
- Doesn't provide structure
- Must be paired with a bulking agent like erythritol or allulose
- Monk fruit + erythritol blends can crystallize and produce a cooling effect
Winner: Allulose — by a significant margin for baking.
Blood Sugar Impact
Allulose has been shown in multiple clinical studies to have no meaningful impact on blood glucose or insulin levels. Some research even suggests it may help lower post-meal blood sugar spikes when consumed alongside carbohydrate-containing foods.
Monk fruit also has zero glycemic impact. Pure monk fruit extract does not raise blood sugar or insulin levels.
Winner: Tie — both are excellent for blood sugar management.
Cost
Allulose typically costs $8–15 per pound, though prices have been dropping as production scales up.
Monk fruit (in blended form) costs $10–20 per pound of sugar-equivalent sweetness. Pure monk fruit extract is very expensive but used in tiny amounts.
Winner: Allulose — slightly more affordable, especially for baking where you need cup-for-cup replacement.
Keto Compatibility
Both sweeteners have 0 net carbs and 0 glycemic impact. Neither will kick you out of ketosis.
However, monk fruit blends that use erythritol as a bulking agent technically contain sugar alcohols. While erythritol has a glycemic index of 0, some strict keto trackers prefer to note it.
Winner: Tie — both are fully keto-friendly.
Digestive Tolerance
Allulose can cause mild GI discomfort (bloating, gas) in large amounts (more than 0.4g/kg body weight at once). Most people tolerate normal serving sizes without issues.
Monk fruit rarely causes digestive issues. However, monk fruit + erythritol blends can cause digestive discomfort in some people due to the erythritol.
Winner: Monk fruit — slightly better digestive tolerance overall.
When to Use Each Sweetener
Choose Allulose When:
- Baking cookies, cakes, or brownies
- Making caramel or syrups
- Churning ice cream
- You want the most sugar-like experience
- The recipe depends on sugar's physical properties
Choose Monk Fruit When:
- Sweetening beverages (coffee, tea, smoothies)
- Adding sweetness to yogurt or oatmeal
- You want zero calories
- You prefer a sweeter-per-gram option
- Digestive sensitivity is a concern
Can You Combine Them?
Absolutely. Many commercial products blend allulose with monk fruit extract. This gives you the bulk and baking properties of allulose with a sweetness boost from monk fruit, allowing you to use less total sweetener. This combination is arguably the best of both worlds.
The Verdict
For most keto bakers and home cooks, allulose is the more versatile choice. Its sugar-like behavior in recipes is unmatched by any other alternative sweetener. However, monk fruit is excellent for simple sweetening tasks and beverages. Having both in your pantry gives you maximum flexibility.