How Many Calories in Maple Syrup? Nutrition & Macros
One tablespoon of maple syrup (20 g) has 52 calories
Protein 0g · Carbs 13.4g · Fat 0g
Pure maple syrup is a natural sweetener made entirely from the concentrated sap of sugar maple trees — no additives, no refining, just boiled-down tree sap. With 260 kcal per 100 g, it is notably lower in calories than honey (304 kcal) and table sugar (387 kcal). Its standout nutrient is manganese — a single tablespoon (20 g) provides over 25% of the daily value. Maple syrup also contains calcium (102 mg per 100 g), which is unusual for a sweetener, plus polyphenol antioxidants not found in refined sugar. Here is everything you need to know about maple syrup calories and macros, based on USDA data. Maple syrup is about 32% water by weight.
1088 kJ · per 100g · Water: 32.39 g
Calorie Calculator: Maple Syrup (Pure)
20 g Maple Syrup (Pure) contains 52 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon (20 g) | 52 kcal | 0g | 13.4g | 0g |
| ¼ cup (80 g) | 208 kcal | 0g | 53.6g | 0g |
| 100 grams | 260 kcal | 0g | 67g | 0.1g |
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Maple Syrup (Pure) — Nutrition Facts
| Maple Syrup (Pure) | per 100g |
|---|---|
| Calories | 260 kcal |
| Protein | 0.04 g |
| Fat | 0.06 g |
| Carbs | 67.04 g |
| Fiber | 0 g |
| Sugar | 60.46 g |
| Sodium | 12 mg |
| Potassium | 212 mg |
| Magnesium | 21 mg |
| Phosphorus | 2 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0 mg |
| Folate | 0 mcg |
| Manganese | 2.908 mg |
| Water | 32.39 g |
Source: USDA FoodData Central (FDC ID: 169661) · Data verified April 2026
Variations
Grade A Dark / Amber (default)
260 kcal per 100 g. The most common grade for table use — robust maple flavor, medium-dark color. This is the USDA reference profile used on this page. Best for pancakes, waffles, oatmeal, and general cooking. All grades of pure maple syrup have virtually identical calorie and macro content; the difference is in flavor intensity and color.
Grade A Golden / Delicate
~260 kcal per 100 g — same calories as darker grades. Lightest color and mildest flavor, harvested earliest in the season. Best for drizzling over yogurt, fruit, or desserts where you want subtle sweetness without overpowering maple taste. Nutritionally identical to darker grades.
Pancake syrup (imitation)
~220 kcal per 100 g. NOT real maple syrup — primarily corn syrup or high-fructose corn syrup with artificial maple flavoring and caramel color. Contains virtually no minerals, antioxidants, or nutritional benefits beyond calories. Much cheaper than pure maple syrup. Always check the label: if the first ingredient is not maple syrup, it is imitation.
Maple sugar (crystallized)
~354 kcal per 100 g. Made by boiling maple syrup further until crystallized. Higher calorie density because most water is evaporated (~3% water vs 32% in syrup). Retains the mineral profile of maple syrup in concentrated form. Used as a 1:1 replacement for granulated sugar in baking, or crumbled over oatmeal and desserts.
Dietary Perspectives
For Weight Loss
Maple syrup is a concentrated sweetener at 260 kcal per 100 g — every tablespoon (20 g) adds 52 calories of pure sugar with virtually no protein, fat, or fiber to slow digestion. During weight loss, liquid calories from sweeteners are among the easiest to overconsume. If you use maple syrup, measure with a tablespoon rather than pouring freely. Consider that a quarter cup (80 g) adds 208 kcal — equivalent to a small meal. For sweetening without calories, stevia or erythritol are better alternatives during a calorie deficit.
For Athletic Performance
Maple syrup provides 260 kcal per 100 g of fast-absorbing carbohydrates — useful as a quick energy source before or during endurance exercise. A tablespoon (20 g, 52 kcal, 13.4 g carbs) can be mixed into water for a simple homemade energy drink. The potassium (212 mg per 100 g) and manganese content may support recovery. However, maple syrup offers virtually no protein (0.04 g per 100 g) — it should not be used as a post-workout recovery food on its own. Pair with protein sources for complete recovery nutrition.
For Keto
Maple syrup is NOT keto-compatible. With 67 g of carbohydrates per 100 g and zero fiber, every gram is net carbs. A single tablespoon (20 g) delivers 13.4 g of net carbs — over half of a strict 20 g daily keto limit. Even small amounts can kick you out of ketosis. For keto-friendly sweetening, use erythritol (0 net carbs), stevia, monk fruit, or allulose. If you miss the maple flavor, look for sugar-free maple-flavored syrups sweetened with these alternatives.
Frequently Asked Questions
How many calories are in a tablespoon of maple syrup?
One tablespoon of pure maple syrup (20 g) contains approximately 52 calories, with 13.4 g of carbohydrates (12.1 g sugar). By comparison, a tablespoon of honey (21 g) has about 64 calories and a tablespoon of sugar (12.5 g) has about 48 calories. Maple syrup sits between the two — fewer calories than honey per tablespoon but slightly more than sugar.
Maple syrup vs honey — what is the difference?
Per 100 g, maple syrup has 260 kcal while honey has 304 kcal — maple syrup is 15% lower in calories. Maple syrup has a lower glycemic index (~54) than honey (~58). Maple syrup is significantly richer in manganese (2.91 mg vs 0.08 mg) and calcium (102 mg vs 6 mg). Honey has slightly more antioxidant variety. Both are almost entirely sugar with negligible protein and fat.
Is maple syrup keto-friendly?
No — maple syrup is not suitable for keto. With 67 g of carbohydrates per 100 g (60.5 g sugar, 0 g fiber), even a single tablespoon (20 g) delivers 13.4 g of net carbs, which is over half of a typical 20–25 g daily keto limit. If you need a keto-friendly sweetener, consider erythritol, stevia, or monk fruit instead.
What is the difference between pure maple syrup and pancake syrup?
Pure maple syrup is 100% boiled maple tree sap — nothing else. Pancake syrup (imitation maple syrup) is mostly corn syrup or high-fructose corn syrup with added maple flavoring, at roughly 220 kcal per 100 g. Pure maple syrup contains manganese, calcium, and polyphenol antioxidants; pancake syrup has virtually none. Always check the ingredient list — pure maple syrup lists only one ingredient.
What is the glycemic index of maple syrup?
Pure maple syrup has a glycemic index of approximately 54, which is classified as low-to-medium GI. This is lower than table sugar (~65) and honey (~58), making it a somewhat better option for blood sugar management among natural sweeteners. However, it is still high in sugar (60.5 g per 100 g), so portion control remains important.
What are the nutritional benefits of maple syrup?
Maple syrup stands out among sweeteners for its mineral content. Per 100 g it provides 2.91 mg of manganese (127% of daily value), 102 mg of calcium, 212 mg of potassium, and 21 mg of magnesium. It also contains polyphenol antioxidants not found in refined sugar. However, you would need to consume large amounts to get meaningful mineral intake — a tablespoon (20 g) provides useful manganese but modest amounts of everything else.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Maple Syrup (Pure) | 260 | 0.04g | 67.04g | 0.06g |
| Honey | 304 | 0.3g | 82.4g | 0g |
| Sugar (White) | 387 | 0g | 99.98g | 0g |
| Ketchup | 101 | 1.04g | 27.4g | 0.1g |
| Dark Chocolate (60-69% Cacao) | 579 | 6.12g | 52.42g | 38.31g |
per 100g
Per 100 g, pure maple syrup has 260 kcal — 15% fewer calories than honey (304 kcal) and 33% fewer than table sugar (387 kcal). A tablespoon (20 g) delivers 52 kcal with exceptional manganese content (0.58 mg, 25% DV) and 20 mg of calcium — making it the most mineral-rich common liquid sweetener.
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