Maple syrup nutrition, glycemic index, calories, and serving size
Syrups, maple
*all the values are displayed for the amount of 100 grams
Maple syrup Glycemic index (GI)
Maple syrup consists of 10% of carbohydrates. The amount of total carbohydrates of maple syrup is about 67 g per 100 g. It contains no dietary fiber.
Based on the numbers from The International Tables of Glycemic Index, the GI of maple syrup is 54.
Pure Canadian maple syrup has a glycemic index value that falls in the range of 54±6, whereas flavored maple syrup has a higher GI of 68±5 [1].
Maple syrup is a good source of nutrients and a healthier alternative to other sweeteners. According to the study, it has a lower glycemic index than sucrose, which may help in the prevention of type 2 diabetes [2].
By following the link you can find the glycemic index chart for many foods and beverages.
Sources
- https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
- https://pubmed.ncbi.nlm.nih.gov/24005018/
Profession: Nutrition & Microbiology at YSU
Last updated: April 17, 2021
Important nutritional characteristics for Maple syrup
Glycemic index ⓘ
Source:
https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
54 (low)
Serving Size ⓘ
Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 serving 1/4 cup (83 grams)
Acidity (Based on PRAL) ⓘ
PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-6.2 (alkaline)
Calories
260
Vitamin B2
Carbs
Calcium
Sugar
Manganese
Explanation: The given food contains more Vitamin B2 than 90% of foods. Note that this food itself is richer in Vitamin B2 than it is in any other nutrient. Similarly, it is relatively rich in Carbs, Calcium, Sugar, and Manganese.
Check out similar food or compare with current
Macronutrients chart
Protein:
Daily Value: 0%
0.04 g of 50 g
0%
Fats:
Daily Value: 0%
0.06 g of 65 g
0%
Carbs:
Daily Value: 22%
67.04 g of 300 g
22%
Water:
Daily Value: 2%
32.39 g of 2,000 g
2%
Other:
0.47 g
NEW NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 260
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
1%
Sodium 12mg
22%
Total Carbohydrate
67g
0%
Dietary Fiber
0g
Total Sugars g
Includes ? g Added Sugars
Protein
0g
Vitamin D
0mcg
0%
Calcium
102mg
10%
Iron
0mg
0%
Potassium
212mg
6%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
details
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
details
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
details
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Maple syrup nutrition infographic
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Mineral coverage chart
Calcium:
102 mg of 1,000 mg
10%
Iron:
0.11 mg of 8 mg
1%
Magnesium:
21 mg of 420 mg
5%
Phosphorus:
2 mg of 700 mg
0%
Potassium:
212 mg of 3,400 mg
6%
Sodium:
12 mg of 2,300 mg
1%
Zinc:
1.47 mg of 11 mg
13%
Copper:
0.018 mg of 1 mg
2%
Manganese:
2.908 mg of 2 mg
126%
Selenium:
0.6 µg of 55 µg
1%
Choline:
1.6 mg of 550 mg
0%
Mineral chart - relative view
Calcium
102 mg
TOP 22%
Manganese
2.908 mg
TOP 27%
Zinc
1.47 mg
TOP 46%
Potassium
212 mg
TOP 56%
Magnesium
21 mg
TOP 57%
Sodium
12 mg
TOP 84%
Selenium
0.6 µg
TOP 88%
Iron
0.11 mg
TOP 92%
Copper
0.018 mg
TOP 93%
Choline
1.6 mg
TOP 96%
Phosphorus
2 mg
TOP 97%
Vitamin coverage chart
Vitamin A:
0 IU of 5,000 IU
0%
Vitamin E :
0 mg of 15 mg
0%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
0 mg of 90 mg
0%
Vitamin B1:
0.066 mg of 1 mg
6%
Vitamin B2:
1.27 mg of 1 mg
98%
Vitamin B3:
0.081 mg of 16 mg
1%
Vitamin B5:
0.036 mg of 5 mg
1%
Vitamin B6:
0.002 mg of 1 mg
0%
Folate:
0 µg of 400 µg
0%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
0 µg of 120 µg
0%
Vitamin chart - relative view
Vitamin B2
1.27 mg
TOP 10%
Vitamin B1
0.066 mg
TOP 64%
Vitamin B3
0.081 mg
TOP 93%
Vitamin B5
0.036 mg
TOP 95%
Vitamin B6
0.002 mg
TOP 95%
Vitamin A
0 IU
TOP 100%
Vitamin E
0 mg
TOP 100%
Vitamin D
0 µg
TOP 100%
Vitamin K
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Folate
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%
Fat type information
Saturated Fat:
0.007 g
Monounsaturated Fat:
0.011 g
Polyunsaturated fat:
0.017 g
Carbohydrate type breakdown
Starch:
g
Sucrose:
58.32 g
Glucose:
1.6 g
Fructose:
0.52 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Fiber content ratio for Maple syrup
Sugar:
60.46 g
Fiber:
0 g
Other:
6.58 g
All nutrients for Maple syrup per 100g
| Nutrient | DV% | In TOP % of foods | Value | Comparison |
| Protein | 0% | 96% | 0.04g |
70.5 times less than Broccoli 
|
| Fats | 0% | 95% | 0.06g |
555.2 times less than Cheese 
|
| Carbs | 22% | 12% | 67.04g |
2.4 times more than Rice 
|
| Calories | 13% | 36% | 260kcal |
5.5 times more than Orange 
|
| Fructose | 1% | 88% | 0.52g |
11.3 times less than Apple 
|
| Sugar | 0% | 22% | 60.46g |
6.7 times more than Coca-Cola 
|
| Fiber | 0% | 100% | 0g |
N/A
|
| Calcium | 10% | 22% | 102mg |
1.2 times less than Milk 
|
| Iron | 1% | 92% | 0.11mg |
23.6 times less than Beef 
|
| Magnesium | 5% | 57% | 21mg |
6.7 times less than Almond 
|
| Phosphorus | 0% | 97% | 2mg |
91 times less than Chicken meat 
|
| Potassium | 6% | 56% | 212mg |
1.4 times more than Cucumber 
|
| Sodium | 1% | 84% | 12mg |
40.8 times less than White Bread 
|
| Zinc | 13% | 46% | 1.47mg |
4.3 times less than Beef
|
| Copper | 2% | 93% | 0.02mg |
7.9 times less than Shiitake 
|
| Vitamin E | 0% | 100% | 0mg |
N/A 
|
| Vitamin D | 0% | 100% | 0µg |
N/A 
|
| Vitamin C | 0% | 100% | 0mg |
N/A 
|
| Vitamin B1 | 6% | 64% | 0.07mg |
4 times less than Pea 
|
| Vitamin B2 | 98% | 10% | 1.27mg |
9.8 times more than Avocado 
|
| Vitamin B3 | 1% | 93% | 0.08mg |
118.2 times less than Turkey meat 
|
| Vitamin B5 | 1% | 95% | 0.04mg |
31.4 times less than Sunflower seed 
|
| Vitamin B6 | 0% | 95% | 0mg |
59.5 times less than Oat 
|
| Folate | 0% | 100% | 0µg |
N/A 
|
| Vitamin B12 | 0% | 100% | 0µg |
N/A 
|
| Vitamin K | 0% | 100% | 0µg |
N/A
|
| Cholesterol | 0% | 100% | 0mg |
N/A
|
| Saturated Fat | 0% | 94% | 0.01g |
842.1 times less than Beef
|
| Monounsaturated Fat | 0% | 92% | 0.01g |
890.8 times less than Avocado
|
| Polyunsaturated fat | 0% | 94% | 0.02g |
2774.9 times less than Walnut 
|
References
The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.