Maple syrup is a natural sweetener made by boiling the sap of sugar maple trees, a tradition that originated in northeastern North America. This article breaks down its nutritional profile—calories, carbs, sugars, and minerals—per typical serving, and compares it to other sweeteners so you can use it with confidence in your cooking and baking.
Ingredients
- 1 tablespoon (20 g) pure maple syrup (Grade A or Grade B) – for reference
- 1 cup (240 ml) pure maple syrup – for bulk measurements
Instructions
- Measure the maple syrup using a standard tablespoon or liquid measuring cup. One tablespoon is the typical serving size used on food labels.
- For a 1-cup quantity, pour syrup into a liquid measuring cup and read at eye level to ensure accuracy.
- Use the nutritional values below for your chosen serving size. All figures are for pure maple syrup with no added ingredients.
Tips
- Check the label: “Maple-flavored syrup” or “pancake syrup” often contains high-fructose corn syrup and artificial flavoring. Always look for “100% pure maple syrup” to get the real nutritional profile.
- Grade doesn’t change nutrition: Grade A (Golden, Amber, Dark) and Grade B (now also Grade A Dark) have nearly identical calories and sugar content. The color affects flavor, not nutrition.
- Portion control: It’s easy to pour more than a tablespoon. Use a measuring spoon or a squeeze bottle with a narrow tip to keep servings accurate.
- Substitution in recipes: When replacing sugar with maple syrup, reduce other liquids by about 3 tablespoons per cup of syrup used.
Serving Suggestions
Maple syrup is most familiar as a topping for pancakes, waffles, and French toast. It also works well drizzled over oatmeal, yogurt, or roasted root vegetables like carrots and sweet potatoes. In baking, it adds moisture and a subtle caramel flavor to muffins, cakes, and glazes.
Variations
Maple syrup is graded by color and flavor: Golden (delicate), Amber (rich), Dark (robust), and Very Dark (strong). Darker grades have a more intense maple taste and are often preferred for cooking and baking, while lighter grades are used for table syrup. You can also infuse maple syrup with vanilla beans, cinnamon sticks, or chili peppers for a custom flavor.
Storage and Reheating
Once opened, store pure maple syrup in the refrigerator to prevent mold growth. It will keep for about 6 months refrigerated. If crystallization occurs, warm the bottle in a bowl of hot water until the crystals dissolve. Maple syrup can be frozen for up to a year; thaw in the refrigerator overnight. Do not leave syrup at room temperature for extended periods.
Frequently Asked Questions
How many calories are in a tablespoon of maple syrup?
One tablespoon (20 g) of pure maple syrup contains about 52 calories. This is slightly fewer than honey (64 calories per tablespoon) and similar to white sugar (about 49 calories per tablespoon, but sugar is 12.6 g vs. 13.4 g of carbs in maple syrup).
Is maple syrup better for you than sugar?
Maple syrup contains small amounts of minerals like manganese, riboflavin, and zinc, which white sugar lacks. However, it is still essentially sugar and should be used in moderation. The glycemic index of maple syrup is around 54, slightly lower than table sugar’s 65, but the difference is minor.
Does maple syrup have any protein or fat?
No. Pure maple syrup contains negligible protein (0 g per tablespoon) and fat (0 g). It is almost entirely carbohydrates, mostly sucrose, with small amounts of glucose and fructose.
How much sugar is in maple syrup?
One tablespoon has about 12.4 g of sugar. A cup (240 ml) contains about 198 g of sugar. This is naturally occurring sugar from the sap, not added sugar.
Can diabetics eat maple syrup?
Maple syrup will raise blood sugar like any other sweetener. It is not a “diabetic-friendly” food, but it can be used in small amounts if accounted for in the total carbohydrate intake. Consult a healthcare provider for personalized advice.
Is maple syrup keto-friendly?
No. With about 13.4 g of carbs per tablespoon, maple syrup is high in carbohydrates and will disrupt ketosis. Keto-friendly alternatives include sugar-free syrups or monk fruit sweeteners.
Related
- Is Pseudomonas Lactose Fermenting? The Lab Test Explained
- Sour Cream Lays Chips: 5 Easy Recipes
- Vineyard Gazpacho Soup: Grapes & Tomatoes
More recipes to cook
Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
Spotted an error? Tell us and we will correct it (corrections policy).