Early version. Nutrient values from USDA FoodData Central; dietitian review in progress. Not medical advice.

How healthy is maple syrup?

Is maple syrup healthy? It is a sweetener, best used in small amounts. Maple syrup scores 3/100 on the HowHealthyIs Score: 100 g provides 260 kcal, 102 mg calcium and 21 mg magnesium. Maple syrup has trace minerals like manganese, but it is still added sugar. Source: USDA FoodData Central.

  • Contains added sugar
  • Calorie-dense
  • Low fat
Score explained

The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Maple syrup ranks higher than 3% of them.

Counts in favor (% daily value per 100 kcal)

  • Calcium3%
  • Magnesium2%
  • Potassium2%
  • Iron0%
  • Protein0%
  • Fiber0%
  • Vitamin A0%
  • Vitamin C0%
  • Vitamin E0%

Counts against

  • Saturated fat0%
  • Added sugars46%
  • Sodium0%

Raw NRF9.3: 7 minus 46 = -39. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology

How many calories are in maple syrup?

Calories52kcal
Protein<0.1g
Carbohydrates13g
Fat<0.1g
Fiber0g
Sugars12g
Nutrition facts for maple syrup. Per 100 g and for the selected portion (20 g). %DV uses FDA Daily Values.
NutrientPer 100 gPer portion%DV
Energy and macronutrients
Calories260 kcal52 kcal
Protein<0.1 g<0.1 g0%
Carbohydrates67 g13 g5%
Fiber0 g0 g0%
Sugars60 g12 g
Added sugars60 g12 g24%
Fat<0.1 g<0.1 g0%
Saturated fat<0.1 g<0.1 g0%
Vitamins
Vitamin A0 µg0 µg0%
Vitamin C0 mg0 mg0%
Vitamin E0 mg0 mg0%
Minerals
Calcium102 mg20 mg2%
Iron0.1 mg<0.1 mg0%
Potassium212 mg42 mg1%
Magnesium21 mg4.2 mg1%
Sodium12 mg2.4 mg0%

Source: USDA FoodData Central, "Syrups, maple" (FDC 169661). Values rounded.

Why is maple syrup good for you?

A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.

Good ways to use it

  • Small amounts on oatmeal or pancakes
  • Flavor in baking

What should you watch out for?

  • Counts toward the daily limit for added sugars; pancake syrup is usually corn syrup, not maple.

What can you eat instead of maple syrup?

Foods you can use the same way with a higher HowHealthyIs Score.

Banana

89 kcal per 100 g

49

Source of potassium, Low fat

Dates

277 kcal per 100 g

30

High in fiber, High in potassium

How does maple syrup compare?

Common questions about maple syrup

How many calories are in maple syrup?
100 g of maple syrup has 260 kcal. A typical portion, 1 tbsp (20 g), has about 52 kcal.
How much protein is in maple syrup?
Maple syrup has <0.1 g of protein per 100 g, or about <0.1 g in 1 tbsp.
Is maple syrup good for weight loss?
Maple syrup is fairly calorie-dense (260 kcal per 100 g), so portion size matters more than the food itself. 1 tbsp is about 52 kcal.

Sources

  1. U.S. Department of Agriculture. FoodData Central, SR Legacy: "Syrups, maple", FDC ID 169661. fdc.nal.usda.gov
  2. U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels (21 CFR 101.9).
  3. Fulgoni VL, Keast DR, Drewnowski A. Development and validation of the Nutrient-Rich Foods Index. J Nutr. 2009;139(8):1549-1554.
  4. Monteiro CA, et al. Ultra-processed foods: what they are and how to identify them. Public Health Nutr. 2019;22(5):936-941.

Review and updates

Last updated
Medical review
Pending. A registered dietitian signs off every food page before launch. Our reviewers

Report an error

More: Oils, sweets & spreads ranked, foods high in calcium.