Maple Syrup: Calories, Nutrition Facts, and Health Benefits (2026)

Maple syrup contains 52 calories per 1 tablespoon (20 g), with 0 g protein, 13.4 g carbohydrates, and 12.1 g sugar. It is notable for its natural sugars and trace minerals, providing 0.58 mg of manganese per serving. With a glycemic index of about 54, it has a glycemic load of approximately 7.

This page provides an overview of the nutritional profile of maple syrup, detailing its calorie content, carbohydrate composition, and health implications. It also explores how maple syrup compares to other sweeteners and its suitability for various dietary goals.

Maple Syrup Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for maple syrup per 1 tablespoon and per 100 grams, highlighting key components such as calories, carbohydrates, and sugars.

Values are for 1 tbsp (20 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	52	260	3%
Protein	0.0 g	0.0 g	0%
Carbohydrates	13.4 g	67.0 g	5%
Fiber	0.0 g	0.0 g	0%
Sugar	12.1 g	60.4 g	-
Fat	0.0 g	0.1 g	0%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	42 mg	212 mg	1%
Manganese	0.58 mg	2.90 mg	25%

About 100% of maple syrup calories come from carbohydrates, 0% from protein and 0% from fat.

Maple Syrup by Health Goal

Here, we evaluate how maple syrup rates against common dietary goals, providing insight into its suitability for different health objectives.

Goal	Rating	Why
Weight loss	Fair	52 calories per serving
Blood sugar / diabetes	Good	Glycemic load of about 7 per serving
Immunity	Fair	Not a significant source of immune-supporting nutrients
Digestion	Fair	Very low in fiber
Heart health	Good	Modest saturated fat and sodium per serving
Muscle gain	Fair	Low in protein (0 g per serving)

Maple Syrup and Blood Sugar

Glycemic index: 54. Glycemic load: 7 per serving.

Maple Syrup has a glycemic index of about 54 and a glycemic load of around 7 per serving. Eating it with protein, fat or fiber slows the rise.

How Maple Syrup Compares to Other Sweets and Treats

The comparison table below illustrates how maple syrup stacks up against other sweeteners and treats, allowing for a clearer understanding of its nutritional standing.

Sweet (per 100 g)	Calories	Sugar (g)	Fat (g)	Protein (g)
Maple Syrup	260	60.4	0.1	0.0
Honey	304	82.1	0.0	0.3
Gummy Bears	325	47.0	0.2	6.9
Nutella	539	56.3	30.9	6.3

Maple Syrup Myths, Checked

Maple syrup is a sugar-free sweetener , False. Maple syrup is about 52 calories per tablespoon and mostly sugar.

Maple syrup and pancake syrup are the same , False. Most pancake syrup is corn syrup with flavoring, not real maple syrup.

How to Track Maple Syrup

Treats like maple syrup are easy to under-log, because the serving on the label is often smaller than what people actually eat, so portion size is everything. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log maple syrup accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see calories in every candy and chocolate bar by brand, calories in popular desserts and bakery items, and every sugar and sweetener decoded.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 tbsp of maple syrup?

One tablespoon of maple syrup contains 52 calories. This makes it a relatively low-calorie sweetener compared to many other options.

Is maple syrup good for weight loss?

Maple syrup can be included in a weight loss diet when used in moderation. Its natural sugars may satisfy sweet cravings without excessive calories.

Can people with diabetes eat maple syrup?

People with diabetes should consume maple syrup cautiously due to its sugar content. The glycemic index of about 54 indicates it can impact blood sugar levels.

How much protein is in maple syrup?

Maple syrup contains 0 g of protein per tablespoon. It is primarily a source of carbohydrates and sugars rather than protein.

Is maple syrup high in sugar?

Yes, maple syrup is high in sugar, with 12.1 g of sugar per tablespoon. This should be considered when incorporating it into a diet.

Is maple syrup better than sugar?

Maple syrup may be considered better than refined sugar due to its trace minerals and lower processing. However, it is still a sugar and should be consumed in moderation.

Key Takeaways

• Maple syrup has 52 calories per tablespoon.
• It contains 0 g of protein and 0 g of fat.
• Each tablespoon has 13.4 g of carbohydrates.
• Maple syrup provides 12.1 g of sugar per serving.
• It offers 0.58 mg of manganese, a trace mineral.
• Its glycemic index is approximately 54.