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Maple Syrup Nutrition Facts: Is Maple Syrup Good for You?
Maple syrup provides high amounts of the mineral manganese and the vitamin riboflavin (B2), and is a good source of zinc. However, it is primarily composed of sugar and water, with 60.5 grams of total sugars and 260 calories per 100 grams. While it offers more micronutrients than some other sweeteners, it contains no fiber, fat, or protein. Its place in a healthy diet depends on consuming it in small portions as part of a balanced eating plan.
Per 100 g · Syrups, maple
What stands out in maple syrup
- High in manganese. A 100-gram serving of maple syrup contains 2.9 mg of manganese. This provides 126% of the Daily Value for this mineral.
- High in riboflavin (B2). Maple syrup supplies 1.3 mg of riboflavin per 100 grams, which is 98% of the Daily Value.
- Good source of zinc. This syrup is a good source of zinc, providing 1.5 mg per 100 grams. This amount covers 13% of the Daily Value.
- Primarily sugar. Maple syrup is about 67% carbohydrate by weight. Of the 67 grams of carbohydrates in a 100-gram serving, 60.5 grams are total sugars.
What to keep in mind
- Maple syrup is a concentrated source of sugar and calories, with a 1/4 cup serving containing 216 calories and over 50 grams of sugar.
- It provides no dietary fiber, protein, or fat.
Maple Syrup nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 260 kcal | – |
| Protein | 0.04 g | 0% |
| Total fat | 0.06 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Monounsaturated fat | 0.01 g | – |
| Polyunsaturated fat | 0.02 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 67 g | 24% |
| Dietary fiber | 0 g | 0% |
| Total sugars | 60.5 g | – |
| Water | 32.4 g | – |
| Sodium | 12 mg | 1% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 212 mg | 5% |
| Calcium | 102 mg | 8% |
| Iron | 0.11 mg | 1% |
| Magnesium | 21 mg | 5% |
| Phosphorus | 2 mg | 0% |
| Zinc | 1.5 mg | 13% |
| Copper | 0.02 mg | 2% |
| Manganese | 2.9 mg | 126% |
| Selenium | 0.6 mcg | 1% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0 mg | 0% |
| Vitamin K | 0 mcg | 0% |
| Thiamin (B1) | 0.07 mg | 6% |
| Riboflavin (B2) | 1.3 mg | 98% |
| Niacin (B3) | 0.08 mg | 1% |
| Vitamin B6 | 0 mg | 0% |
| Folate (DFE) | 0 mcg | 0% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 1.6 mg | 0% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Maple Syrup by portion
The nutrition values are highly dependent on serving size. A single tablespoon of maple syrup provides 52 calories and about 12 grams of total sugars. A standard 1/4 cup serving, often used on pancakes, contains 216 calories and about 50 grams of total sugars. Neither of these common portions provides any fat, fiber, or protein. The per-100 gram data, which is high in manganese and riboflavin, is equivalent to about 1/2 cup.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 tbsp | 20 g | 52 | 0 g | 13.4 g | 0 g | 0 g |
| 1 serving 1/4 cup | 83 g | 216 | 0 g | 55.6 g | 0 g | 0 g |
| 1 cup | 315 g | 819 | 0.1 g | 211 g | 0 g | 0.2 g |
How maple syrup compares with other oils, fats and sweeteners
Among other foods in the oils, fats, and sweeteners group, maple syrup is relatively low in calories, ranking 7th out of 8. Per 100 grams, it has fewer calories (260 kcal) and carbohydrates (67 g) than honey, which has 304 calories and 82 grams of carbs. However, it ranks third highest for total sugars in its category. Compared to other sweeteners, it also ranks well for its mineral content, placing third for calcium and zinc. Like honey and molasses, it contains virtually no fat or protein.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Maple Syrup | 260 | 0.04 g | 67 g | 0 g | 0.06 g |
| Molasses | 290 | 0 g | 74.7 g | 0 g | 0.1 g |
| Cocoa Powder | 228 | 19.6 g | 57.9 g | 37 g | 13.7 g |
| Honey | 304 | 0.3 g | 82.4 g | 0.2 g | 0 g |
| Dark Chocolate | 598 | 7.8 g | 45.9 g | 10.9 g | 42.6 g |
Quick answers
How many calories are in a tablespoon of maple syrup?
According to USDA data, one tablespoon (20 grams) of maple syrup contains 52 calories.
How much sugar is in maple syrup?
A 100-gram serving of maple syrup has 60.5 grams of total sugars. A single tablespoon contains about 12 grams of sugar, while a 1/4 cup serving has about 50 grams.
Does maple syrup have any protein or fiber?
No, maple syrup contains 0 grams of dietary fiber. It has a negligible amount of protein, listed as 0.04 grams per 100g, which rounds to zero for typical serving sizes.
When to talk to a doctor or dietitian
- If you manage diabetes, a registered dietitian can help you fit portions of it into your meal plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how maple syrup fits your situation.
Last updated October 21, 2026