What Is Monk Fruit Sweetener and Is It Healthy?

Explore the benefits, side effects, and uses of this popular new natural sweetener according to a dietitian.

— On Sep 05, 2025

What Is Monk Fruit Sweetener and Is It Healthy?

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In response to the lack of consumer trust in artificial sweeteners, zero-calorie natural sweetener options have risen dramatically in the last decade. Monk fruit is one such non-nutritive natural sweetener that consumers and companies are turning to.

As a registered dietitian, I know that reducing our added sugar intake to less than 10% of our total calories per day is important for health and longevity. Natural sweeteners like monk fruit can help provide sweetness without the calories or potential harm that may come with high added sugar intake.

What exactly is monk fruit sweetener? Is it safe to use? Are there any benefits? I’ll break down the pros and cons of monk fruit so that you can make the best decision for your own health. In this article:

What Is Monk Fruit?
Monk Fruit vs. Other Sweeteners
Monk Fruit Benefits
Monk Fruit Side Effects and Safety
What Greens Powders Have Monk Fruit Sweetener?
Why I Recommend Monk Fruit and Live it Up Super Greens

What Is Monk Fruit?

Monk fruit, also known as luo han guo and swingle fruit, grows on the Siraitia grosvenorii plant, which is native to southern China. This perennial vine is rich in antioxidants, likely why it has been used for centuries in traditional Chinese medicine.

It was only in 1983 that mogrosides, plant compounds extracted from monk fruit, were identified as the sweet component of the fruit. And not until around 2010 were these monk fruit extracts classified as Generally Recognized As Safe (GRAS) by the US Food and Drug Administration (FDA).

The process of extracting mogrosides starts with harvesting the ripe monk fruit and removing the skin and seeds. From there, the fruit is crushed to expel the juice, which is then filtered and purified to extract the sweet compounds.

Monk fruit extract is available in either liquid or powder form for consumer or manufacturer use.

What Does Monk Fruit Taste Like?

Monk fruit extract is 100-250 times sweeter than table sugar, is a low-calorie sweetener, and contains antioxidants, which means it can do more than just add sweetness when used in food products. For this reason, only a small amount is typically needed when used as a natural non-caloric sweetener. Additionally, there is no bitter aftertaste like is reported by some after consuming a stevia-sweetened food or beverage.

Monk Fruit Nutrition Facts

Monk fruit sweetener is considered a low-calorie sweetener, keto-friendly, and contains:

Zero protein
Zero carbohydrates
Zero fat
Zero calories

With that said, mogrosides compounds have antioxidant and anti-inflammatory capabilities, making them biologically active molecules.

Monk Fruit vs. Other Sweeteners

Monk fruit sweetener is seen as a compelling alternative to regular sugar, artificial sweeteners, and even other natural calorie-free and low-calorie sweeteners. Let’s take a closer look at the primary differences.

	Monk fruit	Stevia	Sugar	Artificial sweeteners
No calories	✅	✅	❌	✅
Antioxidant capacity	✅	✅	❌	❌
Naturally derived	✅	✅	✅	❌
No aftertaste	✅	❌	✅	❌
Supports gut microbiome	✅	Inconclusive	❌	❌

Monk Fruit vs. Sugar

Calories: The biggest difference between monk fruit sweetener and granulated sugar is the calorie content. Monk fruit sweetener contains no calories, while granulated sugar contains 4 calories per gram.
Source: Sugar is derived from refined beets or sugarcane while monk fruit sweeteners come from mogrosides extracted from the fruit of the S. grosvenorii plant.
Glycemic Index: Glycemic index measures how quickly a carbohydrate food breaks down and moves into the blood stream. Ranked on a scale of 0 to 100, high glycemic index is considered >70, moderate is 56-69, and low is < 55. The glycemic index of table sugar is 63 while the glycemic index of monk fruit sweetener is 0.
Gut microbiome: Excessive sugar intake may throw the gut microbiome off balance. To date, there are no studies indicating that monk fruit sweetener negatively impacts the gut microbiome. And in fact, consuming monk fruit sweetener may act like a prebiotic, potentially benefiting the gut microbiome.

Monk Fruit vs. Stevia

Calories: Both monk fruit sweetener and stevia sweetener do not provide calories.
Source: Both come from plants. Stevia sweeteners are purified extracts from the Stevia Rebaudiana shrub. These sweet extracts are called steviol glycosides and are commonly listed within ingredients as Reb A, B, C, D, or E.
Sweetness: While monk fruit is 100 to 250 times sweeter than sugar, stevia is a slightly higher intensity sweetener at 200 to 400 times sweeter than sugar.
Glycemic Index: Like monk fruit sweetener, stevia has a glycemic index of zero.
Gut microbiome: Research on stevia and the gut microbiome are mixed. Some studies indicate that stevia may have a neutral or even positive effect on our microbiota while others demonstrate a negative impact.
Aftertaste: The biggest detractor for most people is the bitter, slightly artificial aftertaste.

Monk Fruit vs. Artificial Sweeteners

Calories: Artificial sweeteners are used in such low amounts that they do not contribute calories.
Source: While monk fruit sweetener is a natural extract derived from a plant, artificial sweeteners are created by combining chemicals in a lab.
Sweetness: Artificial sweeteners range from 200 to 20,000 times sweeter than sugar.
Glycemic index: Although they are low-calorie sweeteners with a glycemic index that is very low or zero, there is some indication that artificial sweeteners may impact our insulin response.
Gut microbiome: Like stevia, research is not conclusive yet on the impact of artificial sweeteners on our gut microbiome. More human studies are needed, but current research ranges from positive to neutral to negative influences.
Aftertaste: Many people report a lingering, unusual aftertaste, often bitter or chemical-y.

Monk Fruit Benefits

Monk fruit isn’t just for sweetness; it turns out that mogrosides—the compounds in monk fruit responsible for its sweet taste—have many potential health benefits as well, including:

Weight management
Inflammation
Gut health

1. Weight Management Efforts

Many consumers are looking to reduce their total added sugar intake while also avoiding artificial sweeteners, and monk fruit sweetener helps provide sweet satisfaction without the calories and is great for keto diets.

While more human studies are needed, some research suggests that monk fruit extract may help reduce dietary fat absorption and help regulate appetite by increasing feelings of satiety. Still, a balanced diet and regular exercise are necessary for weight loss efforts.

Did You Know? Even just a 5% reduction in weight can lead to significantly improved health markers. Focus on whole foods, filling your plate with 1.5 to 2 cups of vegetables and enough protein at both lunch and dinner to help you reach your goals.

2. Anti-inflammatory & Antioxidant Effects

Mogrosides are part of the triterpenoid family, a group of plant compounds that have many biological functions. This includes its strong antioxidant capabilities, allowing it to neutralize harmful free radicals in the body. It is also anti-inflammatory, alluding to monk fruit sweetener’s potential role in internal inflammation and healthy aging.

3. Gut Microbiome & Prebiotic Potential

In addition to being an antioxidant, mogrosides may also act with prebiotic functions, helping to enrich the gut microbiome.

Research has shown that these compounds may be digested by gut microbes, which then produce short-chain fatty acids (SCFAs), such as propionate, butyrate, and acetate. These SCFAs have many benefits, including being anti-inflammatory, may play a role in our immune response, and may even affect brain function as they cross the blood-brain barrier. While these are exciting results, more studies are needed for us to know the extent to which mogrosides from monk fruit may impact our gut health.

Did You Know? The gut microbiome doesn’t just contain bacteria; there are also viruses, fungi, archaea, and eukaryotes that make up our vast gut community. These microorganisms work together to impact both metabolic and immune activity in the body.

Monk Fruit Side Effects and Safety

While long-term studies are still limited, there are currently no known long-term effects or side effects from consumption of monk fruit sweetener.

Allergic Reactions. While rare, some people may have an allergy to monk fruit sweetener, particularly if they have an allergy to gourds such as pumpkins and melons. This is because the Siraitia grosvenorii plant is within the gourd family.

Sweetener additives. It’s important to note that sometimes monk fruit sweetener is combined with other natural sweeteners, such as erythritol (a sugar alcohol), stevia, allulose, and inulin. Companies do this to subtly change the flavor, texture, and sweetness of their product. While these combinations are usually harmless, some people prefer to avoid erythritol for its potential link to ill health effects.

How to know if something contains erythritol

While some companies voluntarily list sugar alcohols, such as erythritol, within their ingredient list, the FDA does not require food companies to declare these in all instances. To be certain, you may need to contact the company’s customer service to ask if erythritol is present.

What Greens Powders Have Monk Fruit Sweetener?

All different types of sweeteners can be found in greens powders, though the most common are stevia sweetener and monk fruit sweetener.

Greens powder brand
Sweetener used	Stevia leaf extract	Reb M (stevia)	Sucralose	Reb A and monk fruit extract	Monk fruit extract	Monk fruit extract

With so many options when it comes to greens powders, understanding the nuanced differences between them is critical. That’s why I always strive to help my clients dig through the minutiae to figure out the best product for their individual needs.

Whether your most important factors are flavor, nutrition, quality, benefits, or ingredients, I’ve found that Live it Up Super Greens has paid attention to all these critical features. Super Greens is the most well-versed, high-quality, naturally nutrient-dense, delicious greens on the market, and it’s a great option for many different diets and needs.

I also really appreciate that Super Greens uses only natural monk fruit sweetener. I’m very familiar with the product’s ingredients (after all, I am Live it Up’s Chief Registered Dietitian!), and I know for a fact that the monk fruit extract is not combined with any other sweetener—no allulose, no inulin, and no sugar alcohols such as erythritol. Just pure monk fruit extract; those beneficial little mogroside compounds.

I also understand that everyone’s needs are unique, and a greens powder that works for you may not work for someone else. Greens powders should never replace whole vegetables and plants, which are integral to a healthy lifestyle, but when your days are long and busy, a great way to fill gaps in your diet is with Live it Up Super Greens.

Frequently Asked Questions About Monk Fruit

Check out these other questions often asked about monk fruit sweetener.

Is monk fruit safe to eat?

Yes, the food additive monk fruit sweetener is considered Generally Recognized As Safe (GRAS) by the FDA. It also currently has no research indicating negative health outcomes or reported side effects. While rare, an allergic reaction may occur for some people when consuming monk fruit sweetener, particularly if they suffer from a gourd allergy.

It should be noted that while there is no negative research on monk fruit as of the writing of this article, the European Food Safety Authority (EFSA) has not yet approved it for use as a food additive. The EFSA states they are waiting on more research before they can provide appropriate guidance.

Can I bake with monk fruit?

Yes! Monk fruit sweetener is heat-stable, making it a good natural sweetener to bake and cook with. You can find monk fruit products in the grocery store. Since it is 100 to 250 times sweeter than table sugar, it is often mixed with a bulking ingredient, such as allulose. This helps provide the volume that allows you to swap it equally for sugar in a recipe.

Is monk fruit natural or artificial?

Monk fruit sweetener is naturally derived from the fruit of the Siraitia grosvenorii plant. It is made by extracting a naturally sweet compound, mogrosides, from the monk fruit. Artificial sweeteners, on the other hand, are created in a lab and are not extracted from plants.

Is monk fruit good for weight loss?

Monk fruit sweetener is a low-calorie sweetener and may be good for weight management efforts if used as a sugar substitute, helping to reduce total energy intake. Other important factors for weight loss include being in a calorie deficit, choosing mostly whole, minimally processed foods, reducing sugar-sweetened beverages, increasing vegetables and fruit, and exercise.

Which is healthier, stevia or monk fruit?

Both stevia sweetener and monk fruit sweetener are natural sugar substitutes that are Generally Recognized As Safe (GRAS) by the FDA. While there is currently no research indicating that monk fruit extract has health risks, stevia research is unresolved.

Stevia extract has been linked with both negative and positive potential changes in the gut microbiome. At the same time, monk fruit extract has currently only been shown to support microbiome diversity and gut health without any downsides.

Potential benefits of monk fruit sweeteners include antioxidant properties, anti-inflammatory properties, and potential to help manage body weight. An interesting animal study published in j dairy sci indicates that use of monk fruit in synbiotic yogurt may be a better alternative than sucrose sweetened yogurt for several reasons, including improvements in gut microbiota status.

What sweeteners have 0 calories?

All artificial and natural sugar substitutes are referred to as low-calorie sweeteners because they have few to no calories, but are intensely sweet.

There are both non-nutritive and nutritive sugar substitutes. Nutritive sweeteners may contribute a negligible amount of calories, while non-nutritive sweeteners provide zero calories in the amounts used in foods. Many companies create sweetener blends with other low-calorie sweeteners to create the taste that fits their product best.

Nutritive Low-Calorie Sweeteners

Includes: Sugar alcohols such as xylitol, erythritol, malitol, and isomalt; Allulose, Susta, Swerve
Why nutritive? Because these technically provide a small amount of calories per gram: (between 0.3 - 3 calories per gram)

Non-Nutritive Low-Calorie Sweeteners

Includes: Monk fruit sweetener, stevia, thaumain, Aspartame, Acesulfame K, Saccahrin, Sucralose.
Why non-nutritive? These provide 0 calories at the amounts added to foods

Note that regular sugar provides 4 calories per gram and that all sugar substitutes on the market are Generally Recognized as Safe (GRAS).

Is monk fruit keto-friendly?

Yes, monk fruit is a keto-friendly sweetener. It contains no digestible carbs, making it a great option for those looking to reduce overall carbohydrate intake. That means you can enjoy sweetness without stepping away from your low-carb lifestyle. Naturally derived and versatile, monk fruit fits seamlessly into recipes, drinks, and everyday favorites designed with keto goals in mind.

What foods contain monk fruit?

Monk fruit products include low-calorie sweetened beverages, tabletop sweeteners for use in baking and drinks such as tea and coffee, as well as packaged foods like yogurt, bars, and ice cream. Using monk fruit in these food products helps to reduce carbohydrate intake (sugar) and provide low-calorie options.

Does monk fruit have erythritol?

Pure monk fruit extract does not contain erythritol. However, many commercial monk fruit sweeteners are blended with erythritol or other sugar alcohols to improve texture and reduce intensity. Always check the ingredient label if you want a product without erythritol like Live it Up Super Greens.

Does monk fruit break a fast?

Pure monk fruit extract has no calories and does not trigger a glycemic response, so it’s generally considered fasting-friendly. If the monk fruit product is blended with other ingredients (like dextrose or erythritol), those could affect your fast depending on the amount.

References

About the author:

Rachel Gargano, MS, RD, CSSD, CBS

Rachel is a registered dietitian based in Contra Costa County, California, with over 15 years experience. She specializes in whole-body wellness and plant-based nutrition, helping people understand the dynamic interplay between food and health so they can live life to the fullest. When not helping others, she enjoys spending time with her kids, being physically active, and tending to her abundant household plants.

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What Is Monk Fruit Sweetener and Is It Healthy?