Nutrition for Maple Syrup

Calories, Protein, Vitamins and More

image of maple syrup source

Maple Syrup Nutrition Summary

One tablespoon of maple syrup (20 grams or 0.71 oz) contains 52 calories and zero grams of protein. Maple syrup consist of 32% water, 67% carbohydrates, and less than 1% of protein or total fat.

Maple syrup is an excellent source of many nutrients, including carbohydrates, calcium and potassium. It also contains significant amounts of riboflavin and manganese.

In one tablespoon of maple syrup:

  • Calories: 52
  • Sugar: 12.1 g
  • Sodium: 2.4 mg
There is no significant amounts of protein, dietary fiber, total fat, saturated fat or cholesterol in maple syrup.

See the Maple Syrup Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Syrups, maple.

Calories in Maple Syrup

Maple syrup has 52 calories per tablespoon or 260 calories for every 100 grams. Most of its calories are from carbohydrates.

100% of calories in maple syrup are from carbohydrates.

Calories from Carbs

The majority, or 100% of the calories in maple syrup are from carbohydrates. The carbs in maple syrup are mostly in the form of sugar (100%).

  • Sugar: 12.1 g
There is no significant amounts of dietary fiber or starch in maple syrup.

Calories from Fat

Maple Syrup does not contain a significant amount of calories from fat (less than 1%). Maple syrup is very low in total fat, with <0.1 grams per tablespoon. Most of the fat in maple syrup are healthier unsaturated fats.

Maple syrup is cholesterol free and trans-fat free.

  • Total fat: < 0.1 g
There is no significant amounts of cholesterol, trans fat, saturated fat, monounsaturated fat or polyunsaturated fat in maple syrup.

Calories Similar to Maple Syrup

Some other sweets or candy with similar calories to maple syrup by weight:

Protein in Maple Syrup

Maple syrup is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 0.01 g
There is no significant amounts of tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine or histidine in maple syrup.

Protein Similar to Maple Syrup

Some other sweets or candy with similar amounts of protein to maple syrup by weight:

Vitamins and Minerals in Maple Syrup

An good source of nutrients, maple syrup contains abundant amounts of calcium and potassium. In fact, a single tablespoon of maple syrup contains 2% of recommended daily values or 20.4 milligrams of calcium.

Vitamins in maple syrup (1 tbsp):
  • Thiamin: < 0.1 mg
  • Riboflavin: 0.3 mg
  • Niacin: < 0.1 mg
Minerals in maple syrup (1 tbsp):
  • Calcium: 20.4 mg
  • Potassium: 42.4 mg
  • Iron: < 0.1 mg
  • Magnesium: 4.2 mg
  • Zinc: 0.3 mg
  • Selenium: 0.1 ug
  • Phosphorus: 0.4 mg
  • Manganese: 0.6 mg
  • Choline: 0.3 mg
There is no significant amounts of copper, vitamin a, pantothenic acid, vitamin b6, vitamin c, vitamin e, folate, vitamin b12 or vitamin k in maple syrup.

Similar to Maple Syrup for Calcium

Here are some other sweets or candy with similarly abundant amounts of calcium to maple syrup:

Maple Syrup Nutrition Chart

Maple Syrup:

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thiamin (Vitamin B1)
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riboflavin (Vitamin B2)
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pantothenic acid (Vitamin B5)
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Water G
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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Maple Syrup in Cooking

Maple syrup is in the top 10% of most popular ingredients for recipes. Most recipes call for one or two tablespoons of maple syrup.

Friends and Relatives of Maple Syrup

Foods commonly cooked with maple syrup: Other similar relatives:

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