Maple Syrup vs Agave: Calories and Nutrition Compared (2026)

Maple syrup has 260 calories and 0.0 g of protein, while agave has 310 calories and 0.1 g of protein. Agave is higher in calories and protein.

Maple syrup and agave are both natural sweeteners, but they differ in their nutritional content. This comparison looks at the calories, protein, carbohydrates, sugar, fat, fiber, and sodium in each.

What Is the Difference Between Maple Syrup and Agave?

Maple syrup is a sweet syrup made from the sap of sugar maple trees. It is commonly used as a topping for pancakes and waffles. Agave is a sweetener derived from the agave plant, often used as a sugar substitute in various recipes. It has a mild flavor and is sweeter than sugar.

Maple Syrup vs Agave: Nutrition Side by Side

Below is a side-by-side comparison of maple syrup and agave, highlighting their nutritional differences.

Nutrient (per 100 g)	Maple syrup	Agave syrup
Calories	260 kcal	310 kcal
Protein	0.0 g	0.1 g
Carbs	67.0 g	76.4 g
Sugar	60.5 g	68.0 g
Fat	0.1 g	0.5 g
Fiber	0 g	0.2 g
Sodium	12 mg	4 mg

Which Is Better, Maple Syrup or Agave?

For weight loss: Maple syrup has 260 calories, while agave has 310 calories. Therefore, maple syrup is lower in calories.

For muscle and protein: Agave contains 0.1 g of protein, while maple syrup has 0.0 g of protein. Thus, agave has more protein.

For low-carb or low-sugar: Maple syrup has 67.0 g of carbs and 60.5 g of sugar, while agave has 76.4 g of carbs and 68.0 g of sugar. Maple syrup is lower in both.

How to Track Maple syrup and Agave Accurately

It's easy to misjudge portion sizes and macros when using sweeteners, as they can vary greatly in calorie content. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Agave has 0.1 g of protein, while maple syrup has 0.0 g of protein. Therefore, agave has more protein.

Which has fewer calories?

Maple syrup has 260 calories, while agave has 310 calories. Thus, maple syrup has fewer calories.

What is the sugar content in maple syrup?

Maple syrup contains 60.5 g of sugar per 100 g.

What is the carbohydrate content in agave?

Agave contains 76.4 g of carbohydrates per 100 g.

How much fat is in maple syrup?

Maple syrup has 0.1 g of fat per 100 g.

What is the sodium content in agave?

Agave contains 4 mg of sodium per 100 g.

Key Takeaways

• Maple syrup: 260 calories per 100 g.
• Agave: 310 calories per 100 g.
• Maple syrup: 0.0 g protein.
• Agave: 0.1 g protein.
• Maple syrup: 60.5 g sugar.
• Agave: 68.0 g sugar.