Is Maple Syrup Healthier Than Honey?
Nutri-Score: Maple Syrup D, Honey D — a tie on the overall score.
Short answer: Slightly lighter, practically the same. Maple syrup has about 60 g of sugar per 100 g versus 82 g in honey because it holds more water, and it brings a bit of manganese. Both are free sugars — treat them as flavor, not food.
Nutrition side by side
| Per 100 g | Maple Syrup | Honey |
|---|---|---|
| Calories | 260 kcal | 304 kcal |
| Protein | 0 g | 0.3 g |
| Fat | 0.1 g | 0 g |
| incl. saturated | 0 g | 0 g |
| Carbohydrates | 67 g | 82 g |
| incl. sugars | 60 g | 82 g |
| Fiber | 0 g | 0.2 g |
| Salt | 0 g | 0 g |
| Nutri-Score | D | D |
Rounded averages from food composition tables (USDA FoodData Central and others) for the foods as eaten; brands and recipes vary.
Which wins, and when
- Less energy: Maple syrup — 44 kcal less per 100 g than honey.
- Less sugar: Maple syrup — 22 g less per 100 g than honey.
In short: for fewer calories or less saturated fat, look at the “less” lines; for staying full longer, protein and fiber matter most. Goals like lower sugar, more protein or more omega-3 can be set in the diary, and swaps there are ranked for that goal.
Blood sugar angle
Maple syrup has 67 g of carbohydrate per 100 g (60 g sugars, 0 g fiber); Honey has 82 g (82 g sugars, 0.2 g fiber). As a rule of thumb, more fiber and protein alongside the carbs means a gentler rise in blood sugar, while sugary drinks and refined starches hit faster. Glycemic index values vary by variety, ripeness and cooking, so treat any single number with caution — and eat either with vegetables and some protein.
Portion tips
- Maple Syrup: a typical serving (spoon, 20 g) is 52 kcal — about 17 min of easy walking for a 70 kg (154 lb) person.
- Honey: a typical serving (spoon, 15 g) is 46 kcal — about 15 min of easy walking.
Portion size usually moves the numbers more than the choice between two similar foods: a heaping serving of the “healthier” one can easily outweigh a modest serving of the other.
Log it and see your day
In Calories Not Count every food gets a Nutri-Score grade, a sugar–salt–fat–fiber traffic light, fair same-calorie swaps and the minutes of movement it costs for your weight and your activities — no scale needed.