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

Honey has more protein at 0.3 g compared to maple syrup's 0.0 g. Maple syrup has fewer calories at 260 compared to honey's 304.

Maple syrup and honey are both natural sweeteners, but they differ significantly in their nutritional content. This comparison will highlight their calorie counts, protein levels, and sugar content.

What Is the Difference Between Maple Syrup and Honey?

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. Honey is a sweet substance produced by bees from the nectar of flowers. It is often used as a natural sweetener in various foods and beverages.

Maple Syrup vs Honey: Nutrition Side by Side

The following table provides a side-by-side comparison of the nutritional values of maple syrup and honey.

Nutrient (per 100 g)	Maple syrup	Honey
Calories	260 kcal	304 kcal
Protein	0.0 g	0.3 g
Carbs	67.0 g	82.4 g
Sugar	60.5 g	82.1 g
Fat	0.1 g	0 g
Fiber	0 g	0.2 g
Sodium	12 mg	4 mg

Which Is Better, Maple Syrup or Honey?

For weight loss: Maple syrup has fewer calories at 260 compared to honey's 304, making it a slightly better option for weight loss.

For muscle and protein: Honey contains more protein at 0.3 g, while maple syrup has none, making honey a better choice for protein intake.

For low-carb or low-sugar: Maple syrup has 67.0 g of carbs and 60.5 g of sugar, while honey has 82.4 g of carbs and 82.1 g of sugar, indicating that maple syrup is lower in both.

How to Track Maple syrup and Honey Accurately

It's easy to misjudge portion sizes and macro content when using sweeteners like maple syrup and honey. 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?

Honey has more protein at 0.3 g, while maple syrup has 0.0 g.

Which has fewer calories?

Maple syrup has fewer calories at 260 compared to honey's 304.

What is the sugar content of maple syrup?

Maple syrup contains 60.5 g of sugar per 100 g.

What is the sugar content of honey?

Honey contains 82.1 g of sugar per 100 g.

How much fat is in maple syrup?

Maple syrup has 0.1 g of fat per 100 g.

How much fiber is in honey?

Honey contains 0.2 g of fiber per 100 g.

Key Takeaways

• Maple syrup has 260 calories per 100 g.
• Honey has 304 calories per 100 g.
• Maple syrup contains 0.0 g of protein.
• Honey contains 0.3 g of protein.
• Maple syrup has 67.0 g of carbs.
• Honey has 82.4 g of carbs.