How Many Calories in Agave Syrup? Nutrition Facts & Macros
100 grams of agave syrup has 310 calories
Protein 0.1g · Carbs 76.4g · Fat 0.5g
Agave syrup (agave nectar) is a liquid sweetener derived from the agave plant, native to Mexico. At 310 calories per 100g, it is slightly less calorie-dense than honey (304 kcal) and much less than sugar (387 kcal) due to its higher water content (23%). It contains 76g carbs, almost all sugar (68g), with 56-90% being fructose. Agave has a lower glycemic index (GI ~15-30) than table sugar (GI 65) due to its high fructose content, but this does not necessarily make it healthier — excess fructose is processed by the liver. One tablespoon (21g) has 65 calories.
1297 kJ · per 100g · Water: 22.94 g
Calorie Calculator: Agave Syrup
100 g Agave Syrup contains 310 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon (21g) | 65 kcal | 0g | 16g | 0.1g |
| 1 teaspoon (7g) | 22 kcal | 0g | 5.3g | 0g |
| 100 grams | 310 kcal | 0.1g | 76.4g | 0.5g |
Snap a photo — AI counts the calories for you.
Agave Syrup — Nutrition Facts
| Agave Syrup | per 100g |
|---|---|
| Calories | 310 kcal |
| Protein | 0.09 g |
| Fat | 0.45 g |
| Carbs | 76.37 g |
| Fiber | 0.2 g |
| Sugar | 68.03 g |
| Sodium | 4 mg |
| Potassium | 4 mg |
| Magnesium | 1 mg |
| Phosphorus | 1 mg |
| Vitamin C | 17 mg |
| Vitamin B6 | 0.234 mg |
| Folate | 30 mcg |
| Water | 22.94 g |
Source: USDA FoodData Central (FDC ID: 170277) · Data verified April 2026
Variations
Light agave
Light (or amber) agave is the most common variety — mildly flavored, thin, and nearly transparent. It has the base nutritional values shown: 310 kcal, 76g carbs per 100g. Its neutral flavor makes it versatile as a sweetener in drinks, baking, and sauces. This is the type most grocery stores carry.
Dark agave
Dark agave syrup has a stronger, more caramel-like flavor due to less filtering and processing. Slightly more minerals than light agave but nutritionally very similar (310 kcal, 76g carbs). Its robust flavor works well in desserts, barbecue sauces, and as a drizzle on pancakes. Thicker consistency than light agave. The darker color comes from natural compounds retained during processing.
Raw agave
Raw agave is processed at temperatures below 48°C (118°F) to preserve enzymes and nutrients. Nutritionally similar to regular agave (around 310 kcal, 76g carbs). It may retain slightly more vitamins and antioxidants, but the difference is minimal. More expensive than standard agave. Marketed as a 'healthier' option, but the high fructose content remains the same regardless of processing temperature.
Dietary Perspectives
For Weight Loss
Agave syrup is calorie-dense at 310 kcal per 100g — use sparingly when losing weight. One tablespoon (21g) adds 65 calories, one teaspoon (7g) adds 22 calories. Because agave is sweeter than sugar (about 1.5x), you can use less to achieve the same sweetness. For weight loss, consider using stevia or monk fruit drops (zero calories) instead. If you do use agave, measure carefully instead of pouring freely.
For Athletic Performance
Agave syrup can serve as a quick energy source for athletes — 76g carbs per 100g, mostly fast-absorbing fructose. However, fructose is absorbed more slowly than glucose and must be processed by the liver first, making it less ideal for immediate fueling during exercise. For intra-workout fueling, glucose-based gels or sports drinks are more effective. Agave works better for pre-workout meals (1-2 hours before) or post-workout recovery when mixed with protein.
For Keto
Agave syrup is NOT suitable for keto — 76g carbs per 100g, nearly all sugar. Even a single teaspoon (7g) has 5.3g carbs, and a tablespoon (21g) has 16g carbs — nearly the entire daily keto allowance. Use zero-carb sweeteners instead: stevia drops, erythritol, monk fruit, or allulose. These provide sweetness without affecting blood sugar or ketosis.
Frequently Asked Questions
How many calories are in agave syrup?
100g of agave syrup has 310 calories. One tablespoon (21g) has about 65 calories, and one teaspoon (7g) has about 22 calories. This is comparable to honey (304 kcal/100g) but less than granulated sugar (387 kcal/100g) because agave contains about 23% water.
Is agave syrup healthier than sugar?
Agave has a lower glycemic index (GI 15-30) than table sugar (GI 65), meaning it raises blood sugar more slowly. However, agave is 56-90% fructose — much higher than sugar (50% fructose). Excess fructose is metabolized by the liver and can contribute to fatty liver disease, insulin resistance, and elevated triglycerides when consumed in large amounts. Calorie-wise, agave and sugar are comparable. Used in moderation, neither is significantly better or worse.
Can you use agave syrup on keto?
No — agave syrup has 76g carbs per 100g, nearly all sugar. Even one tablespoon (21g) has 16g carbs. This would consume most of a typical 20g daily keto carb allowance. For keto, use erythritol, stevia, monk fruit, or allulose instead — they have zero or near-zero net carbs.
What is the glycemic index of agave?
Agave syrup has a glycemic index of approximately 15-30, depending on the type and processing. This is significantly lower than honey (GI 58), maple syrup (GI 54), and table sugar (GI 65). The low GI is due to its high fructose content — fructose does not directly raise blood glucose. However, GI alone does not determine health impact; fructose has other metabolic effects.
How does agave compare to honey?
Agave has slightly more calories per 100g (310 vs 304) but is sweeter, so you may use less. Agave is thinner and dissolves easily in cold liquids (honey crystallizes). Honey has more micronutrients and antioxidants. Agave is vegan (honey is not). Both are primarily sugar — agave is higher in fructose (56-90%) while honey is roughly 50/50 glucose and fructose.
How should you store agave syrup?
Store opened agave syrup in a cool, dark place — it does not need refrigeration. It has a shelf life of about 2 years unopened. Unlike honey, agave does not crystallize due to its high fructose content. Keep the cap tightly sealed to prevent moisture loss and contamination.
Track Your Calories with AI
Snap a photo of your food on a kitchen scale. AI reads the weight, recognizes the food, and calculates precise calories and macros in seconds.
