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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)

54

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

  1. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
  2. https://pubmed.ncbi.nlm.nih.gov/24005018/
Article author photo Elen Khachatrian
Profession: Nutrition & Microbiology at YSU
Last updated: April 17, 2021

Important nutritional characteristics for Maple syrup

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
90% Vitamin B2
88% Carbs
78% Calcium
78% Sugar
73% 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

68% 33%
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 ______________
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
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
ok
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
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 Sodium
ok
details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
limit break
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

Maple syrup nutrition infographic
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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 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 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

0.007% 0.011% 0.017%
Saturated Fat: 0.007 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.017 g

Carbohydrate type breakdown

58.32% 1.6%
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

60.46% 6.58%
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.

  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.
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