Calories in Maple Syrup: Nutrition Facts & Serving Sizes
Per 1 cup (315g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One tablespoon of maple syrup (20g) contains 52 calories, making portion control the key factor when using it as a sweetener. Per 100g, maple syrup provides 260 calories, 0g of protein, 67g of carbs (almost entirely from 60.5g of sugar), and 0.1g of fat. It contains no fiber. Riboflavin is the standout micronutrient at 1.3mg per 100g, covering a substantial portion of the daily requirement. Calcium comes in at 102mg per 100g, which is unusually high for a sweetener. Zinc at 1.5mg per 100g and potassium at 212mg per 100g round out the micronutrient profile. Compared to refined white sugar, maple syrup is slightly lower in calories (260 vs 387 per 100g) and contains trace minerals absent from sugar, though the difference is largely irrelevant at typical serving sizes of one to two tablespoons.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 tbsp (20g) | 52 | 0g | 13.4g | 0g | 0g |
| 1 cup (315g) | 819 | 0g | 211.1g | 0.3g | 0g |
| 1 serving 1/4 cup (83g) | 215.8 | 0g | 55.6g | 0.1g | 0g |
| 100g | 260 | 0g | 67g | 0.1g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 260 | 13% |
| Protein | 0g | |
| Total Fat | 0.1g | |
| Total Carbohydrates | 67g | 24% |
| Dietary Fiber | 0g | |
| Sugars | 60.5g | 121% |
| Sodium | 12mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 102mg | 8% |
| Iron | 0.1mg | 1% |
| Potassium | 212mg | 5% |
| Magnesium | 21mg | 5% |
| Phosphorus | 2mg | 0% |
| Zinc | 1.5mg | 14% |
| Selenium | 0.6mcg | 1% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 1.3mg | 100% |
| Niacin (B3) | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Maple Syrup
Maple syrup occupies a narrow but legitimate role in a fitness-focused diet when used strategically. At 52 calories per tablespoon, it is a lower-calorie alternative to many sweeteners and adds natural flavor to oatmeal, yogurt, protein pancakes, and pre-workout meals without significantly inflating total calorie intake.
The riboflavin content at 1.3mg per 100g is genuinely notable. Riboflavin (vitamin B2) is a coenzyme involved in energy metabolism, specifically in the electron transport chain that generates ATP during aerobic exercise. While you would need to consume a large amount of maple syrup to meet daily riboflavin needs, every tablespoon contributes meaningfully to intake. Calcium at 102mg per 100g and zinc at 1.5mg per 100g are additional benefits not found in white sugar, though again the amounts consumed per serving are modest.
From a performance nutrition standpoint, maple syrup is primarily a fast-digesting carbohydrate source. The high sugar content makes it suitable as a quick energy source before a training session or as part of a post-workout carb refeed when muscle glycogen needs to be replenished quickly. It mixes easily into shakes or smoothies without altering texture.
The practical case for maple syrup over white sugar is modest but real: slightly fewer calories per tablespoon, better flavor complexity, and trace minerals. For anyone who eats pancakes or oatmeal regularly, swapping processed syrups for real maple syrup is a straightforward quality upgrade.
Dietary Considerations
Maple syrup is naturally gluten-free, vegan, and vegetarian. It is not keto-friendly, as one tablespoon contains 13.4g of carbs and 12.1g of sugar, which would use a significant portion of the daily carbohydrate allowance on keto. For weight loss, maple syrup can fit into a calorie-controlled diet in small amounts (one to two tablespoons per day). There are no common allergens in pure maple syrup. Some commercial maple-flavored syrups contain high-fructose corn syrup and artificial flavors and are nutritionally very different from real maple syrup. Check the label to confirm you are buying 100% pure maple syrup.
Daily Intake (100g)
100g of maple syrup provides 13% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories are in maple syrup?
Maple syrup contains 260 calories per 100g. One tablespoon (20g) contains 52 calories. A quarter cup (83g) contains about 216 calories.
Is maple syrup good for weight loss?
Maple syrup is not a weight loss food, but it can fit into a calorie-controlled diet in small amounts. At 52 calories per tablespoon, using one tablespoon instead of larger amounts of sweeter syrups is manageable. The key is strict portion control since calories add up quickly.
Does maple syrup have any protein?
No, maple syrup contains essentially zero protein (0g per 100g). It is almost entirely carbohydrates from sugar. It is not a protein source and should be paired with protein-rich foods in meals.
Is maple syrup healthier than honey or sugar?
Maple syrup has fewer calories per 100g than honey (260 vs 304) and significantly fewer than white sugar (387). It also contains more minerals including calcium at 102mg and zinc at 1.5mg per 100g. However, all three are primarily sugar sources and the nutritional differences are small at typical serving sizes.
Is maple syrup keto-friendly?
No, maple syrup is not keto-friendly. One tablespoon (20g) contains 13.4g of carbs and 12.1g of sugar, which would take up most or all of a typical daily carbohydrate allowance on a ketogenic diet.
What minerals are in maple syrup?
Maple syrup contains calcium at 102mg per 100g, potassium at 212mg, zinc at 1.5mg, and magnesium at 21mg. It also has riboflavin at 1.3mg per 100g. These are notably higher mineral levels compared to refined white sugar, which contains almost no micronutrients.
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