Sweet Tooth Swap Calculator
Craving something sweet doesn't have to derail your goals. This free calculator matches the sweets you eat most with healthier swaps that hit the same craving, then shows how much added sugar and how many calories you cut each week and how much protein you gain. It takes about a minute.
Created by: Mahiar Rabie, MD, MS
What could you swap it for?
Pick the sweets you actually eat and how often. You'll get a swap that hits the same craving and see how much added sugar it cuts, along with the calories you save and the protein you gain.
Your sweets · times per week
Values are approximate per serving, based on USDA FoodData Central and manufacturer labels. Exact numbers vary by brand and portion. For juice, the sugar counts as "free sugar," which the WHO counts the same way as added sugar. The daily limits shown are the American Heart Association's added-sugar limits. This tool is for education and is not medical advice.
Want the full breakdown? Read the complete guide on how to reduce sugar intake, with 7 evidence-based strategies