Calories in Agave Nectar: Nutrition Facts & Serving Sizes
Per 1 tbsp (21g)
Per 100g
Source: Web research, March 2026.
Agave nectar is a liquid sweetener derived from the agave plant, widely used as a sugar alternative in beverages, baking, and cooking. One tablespoon (21g) contains 65 calories and 16g of carbs, with 14.3g of that coming from sugar. Per 100g it provides 310 calories and 76.4g of carbs, primarily from fructose. It is slightly lower in calories than table sugar at 387 per 100g, and its high fructose content gives it a lower glycemic index than sucrose, though high fructose intake has its own metabolic implications. Agave nectar contains minimal protein at 0.1g per 100g and minimal fat at 0.5g per 100g. It is about 1.5 times sweeter than sugar, so many people use less of it. Vitamin K is notable at 22.5mcg per 100g.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 tbsp (21g) | 65.1 | 0g | 16g | 0.1g | 0g |
| 1 tsp (7g) | 21.7 | 0g | 5.3g | 0g | 0g |
| 100g | 310 | 0.1g | 76.4g | 0.5g | 0.2g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 310 | 16% |
| Protein | 0.1g | |
| Total Fat | 0.5g | 1% |
| Total Carbohydrates | 76.4g | 28% |
| Dietary Fiber | 0.2g | 1% |
| Sugars | 68.1g | 136% |
| Sodium | 4mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 1mg | 0% |
| Iron | 0.1mg | 1% |
| Potassium | 4mg | 0% |
| Vitamin C | 17mg | 19% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 1mg | 0% |
| Phosphorus | 1mg | 0% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 0.7mg | 4% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Agave Nectar
Agave nectar is primarily used as a sweetener rather than a health food. Its main practical advantage is that it is sweeter than table sugar, meaning you need less of it to achieve the same sweetness. This can result in slightly fewer calories per use compared to using an equivalent amount of sugar.
The lower glycemic index is often cited as a benefit. Because agave is predominantly fructose rather than glucose, it raises blood sugar more slowly than sucrose. This has led to its popularity among people trying to manage blood sugar response. However, high fructose intake can contribute to liver fat accumulation over time, so moderation is key.
Agave nectar contains vitamin K at 22.5mcg per 100g and a small amount of vitamin C at 17mg per 100g, which are more than most other liquid sweeteners provide. Vitamin B6 at 0.2mg per 100g contributes to protein metabolism and neurotransmitter production.
For fitness goals, agave nectar is best used sparingly. It can work well as a quick carbohydrate source to sweeten pre-workout drinks or post-workout smoothies, where fast-digesting carbs are useful. At 65 calories per tablespoon, it is calorie-dense and easy to overconsume.
Dietary Considerations
Agave nectar is vegan, gluten-free, and dairy-free, making it compatible with plant-based and allergen-sensitive diets. It is not keto-friendly, as 76.4g of carbs per 100g will easily exceed daily carb limits. It is also not recommended for those tracking sugar intake closely, as 68.1g of its carbs per 100g are sugar. Paleo followers are divided on agave nectar since it is a processed sweetener. It is a moderate-calorie sweetener best used in small amounts within a balanced diet.
Daily Intake (100g)
100g of agave nectar provides 16% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in agave nectar?
Agave nectar contains 310 calories per 100g. One tablespoon (21g) has about 65 calories. One teaspoon (7g) has about 22 calories.
Is agave nectar good for weight loss?
Agave nectar is not a weight loss food. It is calorie-dense at 310 calories per 100g and high in sugar. It can be used in small amounts as a sweetener, but it should be tracked and counted toward your daily calorie total.
How much protein in agave nectar?
Agave nectar contains virtually no protein at 0.1g per 100g. It is purely a carbohydrate and calorie source.
Is agave nectar healthier than sugar?
Agave nectar has a lower glycemic index than table sugar due to its high fructose content. It is slightly lower in calories per 100g (310 vs 387 for sugar). However, excess fructose has its own metabolic drawbacks, so neither should be consumed in large amounts.
Is agave nectar vegan?
Yes, agave nectar is vegan. It comes entirely from the agave plant with no animal products involved in its production, unlike honey.
How does agave nectar compare to honey?
Agave nectar has 310 calories per 100g while honey has 304. Agave has a lower glycemic index due to higher fructose content. Honey contains more micronutrients and antioxidants. Both are high-sugar sweeteners best used in moderation.
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