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Maple syrup nutrition, glycemic index, calories, net carbs & more

Syrups, maple
*all the values are displayed for the amount of 100 grams
Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on February 05, 2022
Education: Nutrition & Microbiology at YSU
Maple syrup

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.

Macronutrients chart

65% 32%
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

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.

Carbohydrate Breakdown

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

96% 3%
Starch: 0 g
Sucrose: 58.32 g
Glucose: 1.6 g
Fructose: 0.52 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

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.

Food

Carbohydrates, per serving

Carbohydrates, per 100g

Maple Syrup

56g (¼ cup or 83g)

67g

Corn Syrup

65g (¼ cup or 83g)

78g

Agave Nectar

42g (¼ cup or 55g)

76g

Honey

17g (1tbsp or 21g)

82g

Molasses

15g (1tbsp or 20g)

75g

Sugar

4g (1tsp or 4.2g)

100g

Maple sugar

3g (1tsp or 3g)

91g

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 [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 prevent type 2 diabetes [2].

By following the link, you can find the glycemic index chart for many foods and beverages.

References

  1. https://academic.oup.com/ajcn/article/114/5/1625/6320814
  2. https://pubmed.ncbi.nlm.nih.gov/24005018/
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: February 05, 2022

Important nutritional characteristics for Maple syrup

Maple syrup
Glycemic index ⓘ Source:
https://academic.oup.com/ajcn/article/114/5/1625/6320814
Check out our Glycemic index chart page for the full list.
54 (low)
Glycemic load
30 (high)
Insulin index ⓘ
N/A
Calories
260
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
67.04 grams
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)
91% Net carbs
90% Vitamin B2
88% Carbs
78% Sugar
78% Calcium
Explanation: The given food contains more Net carbs than 91% of foods. Note that this food itself is richer in Net carbs than it is in any other nutrient. Similarly, it is relatively rich in Vitamin B2, Carbs, Sugar, and Calcium.

Maple syrup Glycemic index (GI)

Source:
https://academic.oup.com/ajcn/article/114/5/1625/6320814
Check out our Glycemic index chart page for the full list.
54

Maple syrup Glycemic load (GL)

30

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 31% 5% 15% 1% 19% 2% 41% 6% 380% 4% 1%
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 26%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 17% 294% 2% 3% 1% 0% 0% 0%
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

20% 31% 49%
Saturated Fat: 0.007 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.017 g

Fiber content ratio for Maple syrup

90% 10%
Sugar: 60.46 g
Fiber: 0 g
Other: 6.58 g

All nutrients for Maple syrup per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 260kcal 13% 36% 5.5 times more than OrangeOrange
Protein 0.04g 0% 96% 70.5 times less than BroccoliBroccoli
Fats 0.06g 0% 95% 555.2 times less than CheeseCheese
Vitamin C 0mg 0% 100% N/ALemon
Carbs 67.04g 22% 12% 2.4 times more than RiceRice
Net carbs 67.04g N/A 9% 1.2 times more than ChocolateChocolate
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.11mg 1% 92% 23.6 times less than BeefBeef
Calcium 102mg 10% 22% 1.2 times less than MilkMilk
Potassium 212mg 6% 56% 1.4 times more than CucumberCucumber
Magnesium 21mg 5% 57% 6.7 times less than AlmondAlmond
Sugar 60.46g N/A 22% 6.7 times more than Coca-ColaCoca-Cola
Fiber 0g 0% 100% N/AOrange
Copper 0.02mg 2% 93% 7.9 times less than ShiitakeShiitake
Zinc 1.47mg 13% 46% 4.3 times less than BeefBeef
Phosphorus 2mg 0% 97% 91 times less than Chicken meatChicken meat
Sodium 12mg 1% 84% 40.8 times less than White BreadWhite Bread
Vitamin A 0IU 0% 100% N/ACarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0mg 0% 100% N/AKiwifruit
Vitamin B1 0.07mg 6% 64% 4 times less than PeaPea
Vitamin B2 1.27mg 98% 10% 9.8 times more than AvocadoAvocado
Vitamin B3 0.08mg 1% 93% 118.2 times less than Turkey meatTurkey meat
Vitamin B5 0.04mg 1% 95% 31.4 times less than Sunflower seedSunflower seed
Vitamin B6 0mg 0% 95% 59.5 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 0µg 0% 100% N/ABroccoli
Folate 0µg 0% 100% N/ABrussels sprout
Saturated Fat 0.01g 0% 94% 842.1 times less than BeefBeef
Monounsaturated Fat 0.01g N/A 92% 890.8 times less than AvocadoAvocado
Polyunsaturated fat 0.02g N/A 94% 2774.9 times less than WalnutWalnut
Fructose 0.52g 1% 88% 11.3 times less than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 260
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
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
ok
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
limit break
 ⓘ 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

Maple syrup nutrition infographic
Infographic link

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.