Aspartame has effectively zero calories at normal use amounts. EFSA and FDA both affirm its safety at 40 mg/kg/day. The WHO-commissioned meta-analysis (BMJ 2019) found no significant weight-loss benefit vs. sugar in RCTs, but also no evidence of harm at recommended intakes. It is technically 4 kcal/g (two amino acids), but sub-gram usage makes this negligible.
How should I track Aspartame?
When tracking Aspartame, measuring by weight on a kitchen scale gives you the most precision. Volume measures vary depending on crystal size and powder density — a heaping spoonful can be double a level one. Research shows visual estimation errors reach 50–200% for calorie-dense foods (Almiron-Roig et al., Appetite 2013), and liquid sweeteners like honey are among the easiest to over-pour. For zero-calorie sweeteners, bulking agents add trace calories (2–4 per packet) — negligible in your daily total. For calorie-containing sweeteners, the scale is essential.