Calorie Chart / Breakfast, Snacks / Maple syrup
How Many Calories Are in Maple syrup?
Calculation of the nutritional value & Recommended Dietary Intake of maple syrup
For g and a calorie requirement of kcal
| Calories 42 kcal | Proteins 0 g | Lipids 0 g | Carbohydrates 11 g |
| 2% | 0% | 0% | 4% |
Health benefits of maple syrup
Maple syrup - 100g
Calories 280 kcal
Proteins 0 g
Lipids 0 g
Carbohydrates 70 g
Maple syrup is considered a high-calorie sweetener: although it contains less refined sugar than white sugar, its 280 kcal per 100 g make the question of calories central when you use it. Those calories mainly come from the 70 g of natural carbohydrates found in the sap of the sugar maple.
Beyond its calories, maple syrup supplies interesting micronutrients. It is an excellent source of manganese (important for energy metabolism), provides riboflavin (vitamin B2) that helps release calories from food, and delivers modest amounts of zinc, calcium, and potassium. Scientists have also identified more than 20 polyphenolic antioxidants; their benefit is still considered "supposed" by health authorities, yet they may help limit oxidative stress generated when the body burns calories during intense exercise.
Unlike many other sweeteners, maple syrup contains no proteins or lipids, so all of its calories are rapidly available glucose and fructose. This makes it useful for endurance athletes who need quick calories before or during prolonged effort, but it can easily push daily calorie intake above needs for sedentary people.
The calorie-rich liquid has a long history: Indigenous peoples of North America tapped sugar maples well before the arrival of Europeans, using the syrup as their main winter source of concentrated calories. Today, more than 70% of the world's maple syrup calories originate from Quebec.
Tips for incorporating maple syrup into a balanced diet
Because maple syrup packs a lot of calories in a small volume, portion control is the first rule. One tablespoon (≈ 20 g) already brings around 56 calories; knowing this figure helps keep total daily calories in check.
For a balanced breakfast, drizzle a teaspoon over a bowl of oat flakes and yogurt instead of using white sugar. You obtain flavor, minerals, and fewer calories than a larger sugary topping would bring. The same logic applies to a classic pancake: replace butter-sugar fillings with a light veil of maple syrup to enjoy taste while trimming calories.
Maple syrup's caramel notes are perfect in savory recipes too. A soy–maple glaze on oven-baked salmon needs only a teaspoon per portion, adding minimal calories but plenty of shine. You can also mix it with mustard to coat roasted duck breast; the natural sugars brown quickly, so you get flavor without loading the plate with unnecessary calories.
Finally, remember to adjust other ingredients: if you add maple syrup to a smoothie with banana, reduce or skip any extra sugar so the drink's calories stay reasonable.
Frequently Asked Questions
- How many calories are in maple syrup?
- There are 280 kcal per 100 g.
- Is maple syrup lower in calories than white sugar?
- No. Gram for gram, maple syrup delivers slightly fewer calories (280 kcal vs ≈ 400 kcal for sugar), but its high water content means you usually pour more, so total calories can be similar.
- Does heating maple syrup change its calories?
- Heating concentrates water but does not destroy sugars, so the number of calories in the remaining syrup per gram actually rises slightly.
- Can maple syrup fit into a weight-loss diet?
- Yes, provided you count its calories and limit the portion to keep overall daily calories in a deficit.
- Is maple syrup better for blood sugar than honey?
- Both are calorie-dense sweeteners; maple syrup has a glycemic index around 54, honey around 58. The difference is small, so focus on total calories rather than type.
- How many calories are in one tablespoon of maple syrup?
- Roughly 56 kcal, a useful figure when tracking the calories of toppings.
- Are the minerals in maple syrup enough to offset its calories?
- The manganese and zinc are beneficial, but their amounts are modest; they do not cancel out the calories, so moderation remains key.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
