Maple Syrup
Boiled maple sap; a natural sweetener with useful manganese and zinc.
Nutrition per 100 g
Standardised to 100 g of maple syrup for fair comparison. Typical serving: 1 tbsp (20 g) — 52 kcal per 20 g serving.
| Nutrient | Per 100 g | Per serving (20 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 260 kcal | 52 kcal | 100 kcal |
| Protein | 0 g | 0 g | 0 g |
| Carbohydrate | 67 g | 13.4 g | 25.8 g |
| Fat | 0 g | 0 g | 0 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of maple syrup, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (20 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0 mg | 0 mg | 0% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Thiamin | 0.066 mg | 0.013 mg | 6% |
| Riboflavin | 1.3 mg | 0.26 mg | 100% |
| Niacin | 0.081 mg | 0.016 mg | <1% |
| Vitamin B6 | 0.002 mg | 0 mg | <1% |
| Folate | 0 µg | 0 µg | 0% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.036 mg | 0.007 mg | <1% |
| Choline | 1.6 mg | 0.32 mg | <1% |
| Minerals | |||
| Calcium | 102 mg | 20.4 mg | 8% |
| Iron | 0.11 mg | 0.022 mg | <1% |
| Magnesium | 21 mg | 4.2 mg | 5% |
| Phosphorus | 2 mg | 0.4 mg | <1% |
| Potassium | 212 mg | 42.4 mg | 5% |
| Sodium | 12 mg | 2.4 mg | <1% |
| Zinc | 1.5 mg | 0.3 mg | 14% |
| Selenium | 0.6 µg | 0.12 µg | 1% |
| Copper | 0.018 mg | 0.004 mg | 2% |
| Manganese | 2.9 mg | 0.58 mg | 126% |
Source: USDA FoodData Central — Syrups, maple
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat maple syrup?
- Fewer calories per tablespoon than honey.
- Contains real manganese and zinc.
How to include it
- Use a teaspoon on porridge or yogurt.
- Whisk into marinades and roast vegetable glazes.
Things to consider
- Still a free sugar; keep portions small.
- 'Pancake syrup' is usually corn syrup, not maple.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Honey
Concentrated natural sugar with trace antioxidants; still a free sugar.
- kcal
- 305
- protein
- 0.5 g
- fibre
- 0 g
per 100 g · Typical serving: 1 tbsp (21 g)
Medjool Dates
Concentrated natural sugar with real fibre and potassium — a whole-food sweetener.
- kcal
- 277
- protein
- 1.9 g
- fibre
- 6.7 g
per 100 g · Typical serving: 2 dates (48 g)
Jaggery
Unrefined cane or palm sugar used across South Asia and Africa.
- kcal
- 380
- protein
- 0.5 g
- fibre
- 0 g
per 100 g · Typical serving: 20 g
Get smarter about food and fitness.
Practical nutrition and wellness information, delivered without the hype.