Maple Syrup Nutrition Facts: Calories, Vitamins & Minerals
Maple Syrup nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: tablespoon, 20 g |
|---|---|---|
| Calories | 260 kcal | 52 kcal |
| Energy (kilojoules) | 1,088 kJ | 218 kJ |
| Protein | 0 g | 0 g |
| Fat | 0.1 g | 0 g |
| incl. saturated | 0 g | 0 g |
| Total carbohydrates | 67 g | 13 g |
| incl. sugars | 60 g | 12 g |
| incl. fiber | 0 g | 0 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
260 kcal (1,088 kJ) per 100 g · P/F/C 0/0.1/67 g
Serving (tablespoon, 20 g) — 52 kcal (218 kJ) · Nutri-Score D
Per 100 g: sugar: high saturated fat: low salt: low fiber: low
Is maple syrup healthy?
Only in small amounts, and not every day. Maple syrup gets grade D on the open 2023 Nutri-Score algorithm, the second-lowest of five.
Against
- Sugar: 12 g per serving. For scale, the WHO's ideal limit for free sugars (added sugar, plus the sugar in honey, syrups and juice) is 25 g a day.
A typical serving (tablespoon, 20 g) has 52 kcal, 0 g protein, 0 g fat and 13 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Maple syrup is boiled-down sap: mostly sucrose, with small amounts of manganese and zinc. Sugar-wise it behaves like other syrups.
protein 0%fat 0%carbs 100%
Vitamins and minerals in maple syrup
Per 100 g, the standouts are manganese — 2.9 mg, 127% of the Daily Value (#1 of 10 in our sweets & desserts section); riboflavin — 1.3 mg, 98% of the Daily Value (#1 of 10 in our sweets & desserts section); zinc — 1.5 mg, 13% of the Daily Value (#2 of 10 in our sweets & desserts section).
| Nutrient | Per 100 g | Serving: tablespoon, 20 g | % DV |
|---|---|---|---|
| Thiamin (B1) | 0.07 mg | 0.01 mg | 1% |
| Riboflavin (B2) | 1.3 mg | 0.25 mg | 20% |
| Potassium | 212 mg | 42 mg | 1% |
| Calcium | 102 mg | 20 mg | 2% |
| Magnesium | 21 mg | 4.2 mg | 1% |
| Zinc | 1.5 mg | 0.29 mg | 3% |
| Manganese | 2.9 mg | 0.58 mg | 25% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Syrups, maple” (FDC ID 169661, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Maple Syrup calories by weight, 5–50 g
15 g of maple syrup has 39 calories and 20 g has 52. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 5 g | 13 | 0 / 0 / 3.4 |
| 10 g | 26 | 0 / 0 / 6.7 |
| 15 g | 39 | 0 / 0 / 10 |
| 20 g — typical serving | 52 | 0 / 0 / 13 |
| 30 g | 78 | 0 / 0 / 20 |
| 50 g | 130 | 0 / 0.1 / 34 |
Free to reuse with a link to the source, CC BY 4.0
Calories in maple syrup by spoon and serving
| Measure | Kcal | P / F / C, g |
|---|---|---|
| 1 teaspoon (6.7 g) | 17 | 0 / 0 / 4.5 |
| 1 tablespoon (20 g) | 52 | 0 / 0 / 13 |
How we count
Piece weights are averages. Spoons are level US measures: 1 tsp = 4.9 ml, 1 tbsp = 14.8 ml, 1 cup = 240 ml; the weight follows the density of the food (USDA FoodData Central measure weights). The diary uses the same measures — log a portion in pieces, spoons or grams.
Try it with your numbers
Portion → calories and macros
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Calories in dishes with maple syrup
| Dish | Serving | Kcal per serving | Maple Syrup in it |
|---|---|---|---|
| Pancakes with maple syrup | 190 g | 467 | ≈31 g |
| Chicken and waffles | 280 g | 787 | ≈30 g |
How we count
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
How much movement is one serving?
A serving (tablespoon, 20 g) is 52 kcal — roughly 17 min of easy walking or 7 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Swaps for maple syrup
Maple syrup has a lot of sugar (60 g per 100 g) and almost no fiber (0 g per 100 g), but our database has no same-category swap that fixes this noticeably at the same calories and is a full grade better. The simplest move is a smaller serving. How we pick swaps.
Maple Syrup vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Ice Cream | 227 | 3.7 / 15 / 22 |
| Maple Syrup | 260 | 0 / 0.1 / 67 |
| Pavlova | 260 | 3 / 12 / 36 |
| Honey | 304 | 0.3 / 0 / 82 |
| Marshmallows | 318 | 1.8 / 0.2 / 81 |
| Cheesecake | 321 | 5.5 / 22 / 27 |
| Lamingtons | 368 | 2.5 / 16 / 55 |
Maple Syrup: head-to-head comparisons
FAQ
How many calories are in 100 g of maple syrup?
100 g of maple syrup has 260 calories, with 0 g protein, 0.1 g fat and 67 g carbohydrates.
How many calories are in a serving of maple syrup?
A serving (tablespoon, 20 g) has 52 calories: 0 g protein, 0 g fat and 13 g carbs.
What are the macros of maple syrup?
Per 100 g: 0 g protein, 67 g carbs and 0.1 g fat. By calories that's about 0% protein, 100% carbs and 0% fat.
How long do you have to walk to burn a serving of maple syrup?
About 17 min of easy walking or 7 min of cycling for a 70 kg (154 lb) person — that's the 52 calories in a serving (tablespoon, 20 g).
What vitamins and minerals are in maple syrup?
Per 100 g, maple syrup is richest in manganese (2.9 mg, 127% DV), riboflavin (1.3 mg, 98% DV), zinc (1.5 mg, 13% DV) — from USDA FoodData Central record 169661.
How many calories are in a tablespoon of maple syrup?
A level US tablespoon (14.8 ml, about 20 g) has 52 calories; a teaspoon (4.9 ml, 6.7 g) has 17.
How much fiber is in maple syrup?
Practically none: 0 g per 100 g. For fiber, look to vegetables, beans, whole grains and nuts.
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