Whole-Food Sweeteners Guide

At 68kcal calories per 100g, Agave Nectar falls into the Limited category under Whole-Food guidelines. It is moderately processed — fine in plain form, often ultra-processed in branded versions. Beyond the primary classification, agave nectar also provides 6.6g fiber per 100g. Within this category, it falls between High Fructose Corn Syrup and Raw Honey for calories, ranking 7 of 27. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

Compare Agave Nectar across all diets

With 373kcal calories per 100g, Brown Sugar earns a Limited classification on Whole-Food. It is moderately processed — fine in plain form, often ultra-processed in branded versions. Beyond the primary classification, brown sugar also provides 9.2g protein and 6.3g fiber per 100g. It ranks among the highest in this category for calories. The nearest lower option is Aspartame at 365kcal. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

Compare Brown Sugar across all diets

Cane Sugar is classified as Limited on Whole-Food, with 269kcal calories per 100g. This means it is moderately processed — fine in plain form, often ultra-processed in branded versions. Within this category, it falls between Xylitol and Maple Syrup for calories, ranking 12 of 27. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

Compare Cane Sugar across all diets

With 60kcal calories per 100g, Coconut Nectar earns a Limited classification on Whole-Food. This means it is moderately processed — fine in plain form, often ultra-processed in branded versions. Among the 27 items in this category, coconut nectar sits at the low end for calories — next closest is High Fructose Corn Syrup at 62kcal. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

Compare Coconut Nectar across all diets

At 895kcal calories per 100g, Coconut Sugar falls into the Limited category under Whole-Food guidelines. The classification reflects that it is moderately processed — fine in plain form, often ultra-processed in branded versions. Nutritionally, it also delivers 99.1g fat per serving. It ranks among the highest in this category for calories. The nearest lower option is Dark Chocolate at 550kcal. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

Compare Coconut Sugar across all diets

With 550kcal calories per 100g, Dark Chocolate earns a Limited classification on Whole-Food. This means it is moderately processed — fine in plain form, often ultra-processed in branded versions. It also contains 5.1g protein and 32.2g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Powdered Sugar at 431kcal. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

Compare Dark Chocolate across all diets

Date Syrup is classified as Limited on Whole-Food, with 282kcal calories per 100g. This means it is moderately processed — fine in plain form, often ultra-processed in branded versions. It also contains 8g fiber, which may factor into overall meal planning. Within this category, it falls between Maple Syrup and Corn Syrup for calories, ranking 14 of 27. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

Compare Date Syrup across all diets

Honey is classified as Limited on Whole-Food, with 304kcal calories per 100g. This means it is moderately processed — fine in plain form, often ultra-processed in branded versions. Within this category, it falls between Molasses and Fruit Snacks for calories, ranking 17 of 27. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

Compare Honey across all diets

At 354kcal calories per 100g, Maple Sugar falls into the Limited category under Whole-Food guidelines. This means it is moderately processed — fine in plain form, often ultra-processed in branded versions. Within this category, it falls between Fruit Snacks and Aspartame for calories, ranking 19 of 27. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

Compare Maple Sugar across all diets

Maple Syrup is classified as Limited on Whole-Food, with 270kcal calories per 100g. This means it is moderately processed — fine in plain form, often ultra-processed in branded versions. Within this category, it falls between Cane Sugar and Date Syrup for calories, ranking 13 of 27. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

Compare Maple Syrup across all diets

Monk Fruit Sweetener is classified as Limited on Whole-Food, with 105kcal calories per 100g. This means it is moderately processed — fine in plain form, often ultra-processed in branded versions. Within this category, it falls between Raw Honey and Milk Chocolate for calories, ranking 9 of 27. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

Compare Monk Fruit Sweetener across all diets

With 69kcal calories per 100g, Raw Honey earns a Limited classification on Whole-Food. It is moderately processed — fine in plain form, often ultra-processed in branded versions. Beyond the primary classification, raw honey also provides 5.3g fiber per 100g. Within this category, it falls between Agave Nectar and Monk Fruit Sweetener for calories, ranking 8 of 27. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

Compare Raw Honey across all diets

Stevia is classified as Limited on Whole-Food, with 0kcal calories per 100g. This means it is moderately processed — fine in plain form, often ultra-processed in branded versions. Among the 27 items in this category, stevia sits at the low end for calories — next closest is Erythritol at 0kcal. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

Compare Stevia across all diets

With 399kcal calories per 100g, Sugar earns a Limited classification on Whole-Food. This means it is moderately processed — fine in plain form, often ultra-processed in branded versions. It ranks among the highest in this category for calories. The nearest lower option is Gummy Candy at 396kcal. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

Compare Sugar across all diets

With 20kcal calories per 100g, Allulose earns a Not Allowed classification on Whole-Food. This means it is an industrially formulated product with extracted ingredients and additives. Among the 27 items in this category, allulose sits at the low end for calories — next closest is Sucralose at 48kcal.

Compare Allulose across all diets

With 407kcal calories per 100g, Artificial Sweeteners earns a Not Allowed classification on Whole-Food. It is an industrially formulated product with extracted ingredients and additives. Beyond the primary classification, artificial sweeteners also provides 8.7g fat and 760mg sodium per 100g. It ranks among the highest in this category for calories. The nearest lower option is Sugar at 399kcal.

Compare Artificial Sweeteners across all diets

At 365kcal calories per 100g, Aspartame falls into the Not Allowed category under Whole-Food guidelines. This means it is an industrially formulated product with extracted ingredients and additives. Within this category, it falls between Maple Sugar and Brown Sugar for calories, ranking 20 of 27.

Compare Aspartame across all diets

With 283kcal calories per 100g, Corn Syrup earns a Not Allowed classification on Whole-Food. This means it is an industrially formulated product with extracted ingredients and additives. Within this category, it falls between Date Syrup and Molasses for calories, ranking 15 of 27.

Compare Corn Syrup across all diets

At 0kcal calories per 100g, Erythritol falls into the Not Allowed category under Whole-Food guidelines. This means it is an industrially formulated product with extracted ingredients and additives. Among the 27 items in this category, erythritol sits at the low end for calories — next closest is Allulose at 20kcal.

Compare Erythritol across all diets

Fruit Snacks is classified as Not Allowed on Whole-Food, with 352kcal calories per 100g. This means it is an industrially formulated product with extracted ingredients and additives. Within this category, it falls between Honey and Maple Sugar for calories, ranking 18 of 27.

Compare Fruit Snacks across all diets

With 396kcal calories per 100g, Gummy Candy earns a Not Allowed classification on Whole-Food. This means it is an industrially formulated product with extracted ingredients and additives. It ranks among the highest in this category for calories. The nearest lower option is Brown Sugar at 373kcal.

Compare Gummy Candy across all diets

High Fructose Corn Syrup is classified as Not Allowed on Whole-Food, with 62kcal calories per 100g. This means it is an industrially formulated product with extracted ingredients and additives. Among the 27 items in this category, high fructose corn syrup sits at the low end for calories — next closest is Agave Nectar at 68kcal.

Compare High Fructose Corn Syrup across all diets

Milk Chocolate is classified as Not Allowed on Whole-Food, with 150kcal calories per 100g. The classification reflects that it is an industrially formulated product with extracted ingredients and additives. Nutritionally, it also delivers 6.7g fat per serving. Within this category, it falls between Monk Fruit Sweetener and Xylitol for calories, ranking 10 of 27.

Compare Milk Chocolate across all diets

Molasses is classified as Not Allowed on Whole-Food, with 290kcal calories per 100g. This means it is an industrially formulated product with extracted ingredients and additives. Within this category, it falls between Corn Syrup and Honey for calories, ranking 16 of 27.

Compare Molasses across all diets

Powdered Sugar is classified as Not Allowed on Whole-Food, with 431kcal calories per 100g. The classification reflects that it is an industrially formulated product with extracted ingredients and additives. Nutritionally, it also delivers 23g fat and 440mg sodium per serving. It ranks among the highest in this category for calories. The nearest lower option is Artificial Sweeteners at 407kcal.

Compare Powdered Sugar across all diets

With 48kcal calories per 100g, Sucralose earns a Not Allowed classification on Whole-Food. This means it is an industrially formulated product with extracted ingredients and additives. Among the 27 items in this category, sucralose sits at the low end for calories — next closest is Coconut Nectar at 60kcal.

Compare Sucralose across all diets

With 240kcal calories per 100g, Xylitol earns a Not Allowed classification on Whole-Food. This means it is an industrially formulated product with extracted ingredients and additives. Within this category, it falls between Milk Chocolate and Cane Sugar for calories, ranking 11 of 27.

Compare Xylitol across all diets