Maple syrup nutrition, glycemic index, calories, net carbs & more
Carbohydrates in Maple Syrup
Being a natural sweetener, maple syrup is incredibly high in carbohydrates. The nutritional content of maple syrup consists of 67% carbohydrates, 32% water, and less than 1% other nutrients.
Carbohydrates per 100g
A 100g serving of maple syrup contains 67.04g carbohydrates, providing 22% of the daily needed value of carbohydrate intake.
In our wide database, maple syrup falls in the top 12% of foods as a source of carbohydrates.
Maple syrup is 2.4 times richer in carbohydrates compared to white rice.
Carbohydrates per Serving Size
One average serving size of maple syrup per person is ¼ cup, equalling 83g. This means one serving size of maple syrup provides 56g of carbohydrates.
Maple syrup contains no dietary fiber. Therefore, the carbohydrate content of maple syrup consists entirely of net carbs.
Of these net carbs, 87% is comprised of sucrose, commonly known as table sugar. Other sugars found in maple syrup include glucose and fructose.
Carbohydrate type breakdown
Comparison to Other Foods
If interested, you can read a full health impact and nutrition comparison of “Maple Syrup vs. Honey.”
In the table below, you can take a look at how maple syrup compares to other foods in terms of carbohydrate content.
Carbohydrates, per serving
Carbohydrates, per 100g
56g (¼ cup or 83g)
65g (¼ cup or 83g)
42g (¼ cup or 55g)
17g (1tbsp or 21g)
15g (1tbsp or 20g)
4g (1tsp or 4.2g)
3g (1tsp or 3g)
Maple Syrup glycemic index
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 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 .
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 prevent type 2 diabetes .
By following the link, you can find the glycemic index chart for many foods and beverages.
Important nutritional characteristics for Maple syrup
Maple syrup Glycemic index (GI)
Maple syrup Glycemic load (GL)
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin chart - relative view
Fat type information
Fiber content ratio for Maple syrup
All nutrients for Maple syrup per 100g
|Nutrient||Value||DV%||In TOP % of foods||Comparison|
|Calories||260kcal||13%||36%||5.5 times more than Orange|
|Protein||0.04g||0%||96%||70.5 times less than Broccoli|
|Fats||0.06g||0%||95%||555.2 times less than Cheese|
|Carbs||67.04g||22%||12%||2.4 times more than Rice|
|Net carbs||67.04g||N/A||9%||1.2 times more than Chocolate|
|Iron||0.11mg||1%||92%||23.6 times less than Beef|
|Calcium||102mg||10%||22%||1.2 times less than Milk|
|Potassium||212mg||6%||56%||1.4 times more than Cucumber|
|Magnesium||21mg||5%||57%||6.7 times less than Almond|
|Sugar||60.46g||N/A||22%||6.7 times more than Coca-Cola|
|Copper||0.02mg||2%||93%||7.9 times less than Shiitake|
|Zinc||1.47mg||13%||46%||4.3 times less than Beef|
|Phosphorus||2mg||0%||97%||91 times less than Chicken meat|
|Sodium||12mg||1%||84%||40.8 times less than White Bread|
|Vitamin A RAE||0µg||0%||100%|
|Vitamin B1||0.07mg||6%||64%||4 times less than Pea|
|Vitamin B2||1.27mg||98%||10%||9.8 times more than Avocado|
|Vitamin B3||0.08mg||1%||93%||118.2 times less than Turkey meat|
|Vitamin B5||0.04mg||1%||95%||31.4 times less than Sunflower seed|
|Vitamin B6||0mg||0%||95%||59.5 times less than Oat|
|Saturated Fat||0.01g||0%||94%||842.1 times less than Beef|
|Monounsaturated Fat||0.01g||N/A||92%||890.8 times less than Avocado|
|Polyunsaturated fat||0.02g||N/A||94%||2774.9 times less than Walnut|
|Fructose||0.52g||1%||88%||11.3 times less than Apple|
|Omega-3 - EPA||0g||N/A||100%||N/A|
|Omega-3 - DHA||0g||N/A||100%||N/A|
|Omega-3 - DPA||0g||N/A||100%||N/A|
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NUTRITION FACTS LABEL
Serving Size ______________
Maple syrup nutrition infographic
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.