Unit dose sweetening compositions containing a sweetener, a low Glycemic Index carbohydrate, and one or more flavor or aroma components are provided. More particularly, a solid, unit dose, sweetening composition containing a sweetener that provides at least about one gram of SES to the composition, at least about one gram of a low Glycemic Index carbohydrate per teaspoon of SES, and at least one flavor or aroma, wherein the sweetening composition has the following properties: i) a volume greater than about 0.03 cm.sup.3 per gram of SES; ii) requires a pressure of less than about 200 g/mm.sup.2 to be crushed into smaller solid particles; and iii) contains less than about 3 kilocalories per gram of SES is provided. Also provided are methods of customizing the taste of a foodstuff using such sweetening compositions, kits containing such sweetening compositions, and methods of customizing the taste of a foodstuff using such kits. Methods of assessing a sweetness profile of an individual using such kits and customized sweetness delivery systems designed using such methods are also provided.