How many calories are in one tablespoon of maple syrup?

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

How much protein is in one tablespoon of 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.

What vitamins and minerals are in maple syrup?

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

What's similar to maple syrup in cooking?

Molasses and brown sugar are similar to, or commonly paired with maple syrup in cooking and recipes.

Vegan Food with Nutrition Similar to Maple Syrup

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Summary
Similar nuts
Similar plants

Maple Syrup source

Similar to Maple Syrup

A common sweet, maple syrup is an excellent source of calcium and riboflavin. It is also a good source of potassium. One tablespoon of maple syrup contains about 52 calories.

For vegan nutritional substitutes, the most comparable foods to maple syrup include nutritional yeast, spirulina and almonds.

We compared the key nutrients in maple syrup (potassium, calcium and riboflavin) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

nuts, grains and legumes: Nutritional Yeast, Almonds, Wheat Flour, White Mushroom, Crimini Mushroom, Oyster Mushroom, Pasta, Granola, Sunflower Seeds, Wheat Germ, Pine Nut, Peanut Flour,

plants and vegetables: Spirulina, Nori, Paprika, Kale, Cayenne Pepper, Thyme, Mint

The details of the top vegan 20 foods most nutritionally similar to maple syrup are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to maple syrup. Nutritional yeast, almonds, wheat flour, white mushroom and crimini mushroom are all high in potassium, calcium and or riboflavin.

Nutritional Yeast

Similarity: > 95%

More nutritionally dense than maple syrup, nutritional yeast is also high in potassium and riboflavin. Moreover, nutritional yeast contains more dietary fiber, protein, iron, thiamin and niacin than maple syrup.

For 100 grams of maple syrup and nutritional yeast:

Maple Syrup (5 tbsps)		Nutritional Yeast (25 tsps)
212	potassium (MG)	955
102	calcium (MG)	30
1.3	riboflavin (MG)	4

However, maple syrup does contain more calcium than nutritional yeast by weight.

Here is a comparison of the rest of nutrients:

260	calories (KCAL)	325
0	dietary fiber (G)	27
60	sugar (G)	0
0.04	protein (G)	40
0.01	saturated fat (G)	1
0	Vitamin C (MG)	0.3
0.11	iron (MG)	2.2
0.07	thiamin (MG)	11
0.08	niacin (MG)	40
0.04	pantothenic acid (MG)	14
0	Vitamin B6 (MG)	1.5
0	folate (UG)	2340
0	Vitamin B12 (UG)	12

0.98 | 0.98 | 12.22 Complete Comparison:
Nutritional Yeast vs. Maple Syrup

Almonds

Similarity: > 95%

More nutritionally dense than maple syrup, almonds are also high in calcium, potassium and riboflavin. Moreover, almonds contains more dietary fiber, protein, Vitamin E and iron than maple syrup.

For 100 grams of maple syrup and almonds:

Maple Syrup (5 tbsps)		Almonds (3/4 cup)
212	potassium (MG)	733
102	calcium (MG)	269
1.3	riboflavin (MG)	1.1

However, maple syrup does contain more than almonds by weight.

Here is a comparison of the rest of nutrients:

260	calories (KCAL)	579
0	dietary fiber (G)	13
60	sugar (G)	4.4
0.04	protein (G)	21
0.01	saturated fat (G)	3.8
0	trans fat (G)	0.02
0	Vitamin E (MG)	26
0.11	iron (MG)	3.7
0.07	thiamin (MG)	0.21
0.08	niacin (MG)	3.6
0.04	pantothenic acid (MG)	0.47
0	Vitamin B6 (MG)	0.14
0	folate (UG)	44

0.955 | 0.955 | 8.65 Complete Comparison:
Almonds vs. Maple Syrup

Wheat Flour

Similarity: > 95%

Wheat flour is also high in riboflavin and contains some of the same nutrients. Moreover, wheat flour contains more dietary fiber, protein, Vitamin E, iron and thiamin than maple syrup.

For 100 grams of maple syrup and wheat flour:

Maple Syrup (5 tbsps)		Wheat Flour (3/4 cup)
212	potassium (MG)	100
102	calcium (MG)	15
1.3	riboflavin (MG)	0.51

However, maple syrup does contain more calcium and potassium than wheat flour by weight.

Here is a comparison of the rest of nutrients:

260	calories (KCAL)	361
0	dietary fiber (G)	2.4
60	sugar (G)	0.31
0.04	protein (G)	12
0.01	saturated fat (G)	0.24
0	Vitamin E (MG)	0.4
0.11	iron (MG)	4.4
0.07	thiamin (MG)	0.81
0.08	niacin (MG)	7.6
0.04	pantothenic acid (MG)	0.44
0	Vitamin B6 (MG)	0.04
0	folate (UG)	183

0.945 | 0.945 | 4.97 Complete Comparison:
Wheat Flour vs. Maple Syrup

White Mushroom

Similarity: > 90%

White mushroom is also high in potassium and riboflavin. Moreover, white mushroom contains more dietary fiber, protein, Vitamin C, Vitamin D and niacin than maple syrup.

For 100 grams of maple syrup and white mushroom:

Maple Syrup (5 tbsps)		White Mushroom (1.5 cup)
212	potassium (MG)	318
102	calcium (MG)	3
1.3	riboflavin (MG)	0.4

However, maple syrup does contain more calcium than white mushroom by weight.

Here is a comparison of the rest of nutrients:

260	calories (KCAL)	22
0	dietary fiber (G)	1
60	sugar (G)	2
0.04	protein (G)	3.1
0.01	saturated fat (G)	0.05
0	Vitamin C (MG)	2.1
0	Vitamin D (IU)	7
0	Vitamin E (MG)	0.01
0.11	iron (MG)	0.5
0.07	thiamin (MG)	0.08
0.08	niacin (MG)	3.6
0.04	pantothenic acid (MG)	1.5
0	Vitamin B6 (MG)	0.1
0	folate (UG)	17
0	Vitamin B12 (UG)	0.04

0.94 | 0.94 | 1.89 Complete Comparison:
White Mushroom vs. Maple Syrup

Crimini Mushroom

Similarity: > 90%

Crimini mushroom is also high in potassium and riboflavin. Moreover, crimini mushroom contains more dietary fiber, protein, niacin, pantothenic acid and Vitamin B6 than maple syrup.

For 100 grams of maple syrup and crimini mushroom:

Maple Syrup (5 tbsps)		Crimini Mushroom (1.25 cup)
212	potassium (MG)	448
102	calcium (MG)	18
1.3	riboflavin (MG)	0.49

However, maple syrup does contain more calcium than crimini mushroom by weight.

Here is a comparison of the rest of nutrients:

260	calories (KCAL)	22
0	dietary fiber (G)	0.6
60	sugar (G)	1.7
0.04	protein (G)	2.5
0.01	saturated fat (G)	0.01
0	Vitamin D (IU)	3
0	Vitamin E (MG)	0.01
0.11	iron (MG)	0.4
0.07	thiamin (MG)	0.1
0.08	niacin (MG)	3.8
0.04	pantothenic acid (MG)	1.5
0	Vitamin B6 (MG)	0.11
0	folate (UG)	25
0	Vitamin B12 (UG)	0.1

0.927 | 0.927 | 2.53 Complete Comparison:
Crimini Mushroom vs. Maple Syrup

Oyster Mushroom

Similarity: 89%

Oyster mushroom is also high in potassium and contains some of the same nutrients. Moreover, oyster mushroom contains more dietary fiber, protein, Vitamin D, iron and niacin than maple syrup.

For 100 grams of maple syrup and oyster mushroom:

Maple Syrup (5 tbsps)		Oyster Mushroom (5/8 large)
212	potassium (MG)	420
102	calcium (MG)	3
1.3	riboflavin (MG)	0.35

However, maple syrup does contain more calcium and riboflavin than oyster mushroom by weight.

Here is a comparison of the rest of nutrients:

260	calories (KCAL)	33
0	dietary fiber (G)	2.3
60	sugar (G)	1.1
0.04	protein (G)	3.3
0.01	saturated fat (G)	0.06
0	Vitamin A (UG)	2
0	Vitamin D (IU)	29
0.11	iron (MG)	1.3
0.07	thiamin (MG)	0.13
0.08	niacin (MG)	5
0.04	pantothenic acid (MG)	1.3
0	Vitamin B6 (MG)	0.11
0	folate (UG)	38

0.891 | 0.891 | 2.19 Complete Comparison:
Oyster Mushroom vs. Maple Syrup

Pasta

Similarity: 89%

Pasta is also high in potassium and riboflavin. Moreover, pasta contains more dietary fiber, protein, iron, thiamin and niacin than maple syrup.

For 100 grams of maple syrup and pasta:

Maple Syrup (5 tbsps)		Pasta (1 cup)
212	potassium (MG)	223
102	calcium (MG)	21
1.3	riboflavin (MG)	0.4

However, maple syrup does contain more calcium than pasta by weight.

Here is a comparison of the rest of nutrients:

260	calories (KCAL)	371
0	dietary fiber (G)	3.2
60	sugar (G)	2.7
0.04	protein (G)	13
0.01	saturated fat (G)	0.28
0	Vitamin E (MG)	0.11
0.11	iron (MG)	3.3
0.07	thiamin (MG)	0.89
0.08	niacin (MG)	7.2
0.04	pantothenic acid (MG)	0.43
0	Vitamin B6 (MG)	0.14
0	folate (UG)	237

0.89 | 0.89 | 5.81 Complete Comparison:
Pasta vs. Maple Syrup

Granola

Similarity: 84%

More nutritionally dense than maple syrup, granola is also high in calcium, potassium and riboflavin. Moreover, granola contains more dietary fiber, protein, Vitamin C and Vitamin E than maple syrup.

For 100 grams of maple syrup and granola:

Maple Syrup (5 tbsps)		Granola (7/8 cup)
212	potassium (MG)	539
102	calcium (MG)	76
1.3	riboflavin (MG)	0.35

However, maple syrup does contain more than granola by weight.

Here is a comparison of the rest of nutrients:

260	calories (KCAL)	489
0	dietary fiber (G)	8.9
60	sugar (G)	20
0.04	protein (G)	14
0.01	saturated fat (G)	4
0	trans fat (G)	0.02
0	Vitamin C (MG)	1.2
0	Vitamin A (UG)	1
0	Vitamin E (MG)	11
0.11	iron (MG)	4
0.07	thiamin (MG)	0.55
0.08	niacin (MG)	2.7
0.04	pantothenic acid (MG)	0.75
0	Vitamin B6 (MG)	0.37
0	folate (UG)	84

0.838 | 0.838 | 7.62 Complete Comparison:
Granola vs. Maple Syrup

Sunflower Seeds

Similarity: 83%

More nutritionally dense than maple syrup, sunflower seeds are also high in calcium and potassium. Moreover, sunflower seeds contains more dietary fiber, protein, Vitamin C and iron than maple syrup.

For 100 grams of maple syrup and sunflower seeds:

Maple Syrup (5 tbsps)		Sunflower Seeds (3/4 cup)
212	potassium (MG)	491
102	calcium (MG)	57
1.3	riboflavin (MG)	0.29

However, maple syrup does contain more riboflavin than sunflower seeds by weight.

Here is a comparison of the rest of nutrients:

260	calories (KCAL)	619
0	dietary fiber (G)	12
60	sugar (G)	0
0.04	protein (G)	17
0.01	saturated fat (G)	6
0	Vitamin C (MG)	1.4
0.11	iron (MG)	6.8
0.07	thiamin (MG)	0.33
0.08	niacin (MG)	4.2
0.04	pantothenic acid (MG)	7.1
0	Vitamin B6 (MG)	0.81
0	folate (UG)	238

0.829 | 0.829 | 8.9 Complete Comparison:
Sunflower Seeds vs. Maple Syrup

Wheat Germ

Similarity: 82%

More nutritionally dense than maple syrup, wheat germ is also high in potassium and riboflavin. Moreover, wheat germ contains more dietary fiber, protein, iron and thiamin than maple syrup.

For 100 grams of maple syrup and wheat germ:

Maple Syrup (5 tbsps)		Wheat Germ (7/8 cup)
212	potassium (MG)	892
102	calcium (MG)	39
1.3	riboflavin (MG)	0.5

However, maple syrup does contain more calcium than wheat germ by weight.

Here is a comparison of the rest of nutrients:

260	calories (KCAL)	360
0	dietary fiber (G)	13
60	sugar (G)	0
0.04	protein (G)	23
0.01	saturated fat (G)	1.7
0.11	iron (MG)	6.3
0.07	thiamin (MG)	1.9
0.08	niacin (MG)	6.8
0.04	pantothenic acid (MG)	2.3
0	Vitamin B6 (MG)	1.3
0	folate (UG)	281

0.82 | 0.82 | 11.17 Complete Comparison:
Wheat Germ vs. Maple Syrup

Pine Nut

Similarity: 69%

More nutritionally dense than maple syrup, pine nut is also high in potassium and contains some of the same nutrients. Moreover, pine nut contains more dietary fiber, protein, Vitamin C and Vitamin E than maple syrup.

For 100 grams of maple syrup and pine nut:

Maple Syrup (5 tbsps)		Pine Nut (3/4 cup)
212	potassium (MG)	597
102	calcium (MG)	16
1.3	riboflavin (MG)	0.23

However, maple syrup does contain more calcium and riboflavin than pine nut by weight.

Here is a comparison of the rest of nutrients:

260	calories (KCAL)	673
0	dietary fiber (G)	3.7
60	sugar (G)	3.6
0.04	protein (G)	14
0.01	saturated fat (G)	4.9
0	Vitamin C (MG)	0.8
0	Vitamin A (UG)	1
0	Vitamin E (MG)	9.3
0.11	iron (MG)	5.5
0.07	thiamin (MG)	0.36
0.08	niacin (MG)	4.4
0.04	pantothenic acid (MG)	0.31
0	Vitamin B6 (MG)	0.09
0	folate (UG)	34

0.693 | 0.693 | 8.15 Complete Comparison:
Pine Nut vs. Maple Syrup

Peanut Flour

Similarity: 69%

More nutritionally dense than maple syrup, peanut flour is also high in calcium, potassium and riboflavin. Moreover, peanut flour contains more dietary fiber, protein, iron, thiamin and niacin than maple syrup.

For 100 grams of maple syrup and peanut flour:

Maple Syrup (5 tbsps)		Peanut Flour (1.75 cup)
212	potassium (MG)	1290
102	calcium (MG)	140
1.3	riboflavin (MG)	0.48

However, maple syrup does contain more than peanut flour by weight.

Here is a comparison of the rest of nutrients:

260	calories (KCAL)	327
0	dietary fiber (G)	16
60	sugar (G)	8.2
0.04	protein (G)	52
0.01	saturated fat (G)	0.06
0	Vitamin E (MG)	0.05
0.11	iron (MG)	2.1
0.07	thiamin (MG)	0.7
0.08	niacin (MG)	27
0.04	pantothenic acid (MG)	2.7
0	Vitamin B6 (MG)	0.5
0	folate (UG)	248

0.69 | 0.69 | 10.16 Complete Comparison:
Peanut Flour vs. Maple Syrup

Similarity: 69%

is also high in potassium and contains some of the same nutrients. Moreover, contains more dietary fiber, protein, Vitamin A, Vitamin E and iron than maple syrup.

For 100 grams of maple syrup and :

Maple Syrup (5 tbsps)		(5/8 cup)
212	potassium (MG)	287
102	calcium (MG)	7
1.3	riboflavin (MG)	0.2

A higher water content, is less nutritionally dense than maple syrup. Maple syrup does contain more calcium and riboflavin than by weight.

Here is a comparison of the rest of nutrients:

260	calories (KCAL)	365
0	dietary fiber (G)	7.3
60	sugar (G)	0.64
0.04	protein (G)	9.4
0.01	saturated fat (G)	0.67
0	Vitamin A (UG)	11
0	Vitamin E (MG)	0.49
0.11	iron (MG)	2.7
0.07	thiamin (MG)	0.39
0.08	niacin (MG)	3.6
0.04	pantothenic acid (MG)	0.42
0	Vitamin B6 (MG)	0.62
0	folate (UG)	19

0.685 | 0.685 | 0 Complete Comparison:
vs. Maple Syrup

plants and vegetables

Several plants and vegetables offer similar nutrients to maple syrup including spirulina, nori, paprika, kale and cayenne pepper.

Spirulina

Similarity: > 95%

More nutritionally dense than maple syrup, spirulina is also high in calcium, potassium and riboflavin. Moreover, spirulina contains more dietary fiber, protein, Vitamin C and Vitamin A than maple syrup.

For 100 grams of maple syrup and spirulina:

Maple Syrup (5 tbsps)		Spirulina (14 tbsps)
212	potassium (MG)	1363
102	calcium (MG)	120
1.3	riboflavin (MG)	3.7

However, maple syrup does contain more than spirulina by weight.

Here is a comparison of the rest of nutrients:

260	calories (KCAL)	290
0	dietary fiber (G)	3.6
60	sugar (G)	3.1
0.04	protein (G)	57
0.01	saturated fat (G)	2.7
0	Vitamin C (MG)	10
0	Vitamin A (UG)	29
0	Vitamin E (MG)	5
0.11	iron (MG)	29
0.07	thiamin (MG)	2.4
0.08	niacin (MG)	13
0.04	pantothenic acid (MG)	3.5
0	Vitamin B6 (MG)	0.36
0	folate (UG)	94

0.975 | 0.975 | 10.32 Complete Comparison:
Spirulina vs. Maple Syrup

Nori

Similarity: > 90%

Nori is also high in calcium, potassium and riboflavin. Moreover, nori contains more dietary fiber, protein, Vitamin C, Vitamin A and Vitamin E than maple syrup.

For 100 grams of maple syrup and nori:

Maple Syrup (5 tbsps)		Nori (38 bags)
212	potassium (MG)	356
102	calcium (MG)	70
1.3	riboflavin (MG)	0.45

However, maple syrup does contain more than nori by weight.

Here is a comparison of the rest of nutrients:

260	calories (KCAL)	35
0	dietary fiber (G)	0.3
60	sugar (G)	0.49
0.04	protein (G)	5.8
0.01	saturated fat (G)	0.06
0	Vitamin C (MG)	39
0	Vitamin A (UG)	260
0	Vitamin E (MG)	1
0.11	iron (MG)	1.8
0.07	thiamin (MG)	0.1
0.08	niacin (MG)	1.5
0.04	pantothenic acid (MG)	0.52
0	Vitamin B6 (MG)	0.16
0	folate (UG)	146

0.943 | 0.943 | 3.47 Complete Comparison:
Nori vs. Maple Syrup

Paprika

Similarity: 80%

More nutritionally dense than maple syrup, paprika is also high in calcium, potassium and riboflavin. Moreover, paprika contains more dietary fiber, protein, Vitamin C and Vitamin A than maple syrup.

For 100 grams of maple syrup and paprika:

Maple Syrup (5 tbsps)		Paprika (43 tsps)
212	potassium (MG)	2280
102	calcium (MG)	229
1.3	riboflavin (MG)	1.2

However, maple syrup does contain more than paprika by weight.

Here is a comparison of the rest of nutrients:

260	calories (KCAL)	282
0	dietary fiber (G)	35
60	sugar (G)	10
0.04	protein (G)	14
0.01	saturated fat (G)	2.1
0	Vitamin C (MG)	0.9
0	Vitamin A (UG)	2463
0	Vitamin E (MG)	29
0.11	iron (MG)	21
0.07	thiamin (MG)	0.33
0.08	niacin (MG)	10
0.04	pantothenic acid (MG)	2.5
0	Vitamin B6 (MG)	2.1
0	folate (UG)	49

0.803 | 0.803 | 13.17 Complete Comparison:
Paprika vs. Maple Syrup

Kale

Similarity: 79%

Kale is also high in calcium and potassium. Moreover, kale contains more dietary fiber, protein, Vitamin C, Vitamin A and Vitamin E than maple syrup.

For 100 grams of maple syrup and kale:

Maple Syrup (5 tbsps)		Kale (5 cups)
212	potassium (MG)	348
102	calcium (MG)	254
1.3	riboflavin (MG)	0.35

However, maple syrup does contain more riboflavin than kale by weight.

Here is a comparison of the rest of nutrients:

260	calories (KCAL)	35
0	dietary fiber (G)	4.1
60	sugar (G)	0.99
0.04	protein (G)	2.9
0.01	saturated fat (G)	0.18
0	Vitamin C (MG)	93
0	Vitamin A (UG)	241
0	Vitamin E (MG)	0.66
0.11	iron (MG)	1.6
0.07	thiamin (MG)	0.11
0.08	niacin (MG)	1.2
0.04	pantothenic acid (MG)	0.37
0	Vitamin B6 (MG)	0.15
0	folate (UG)	62

0.792 | 0.792 | 4.77 Complete Comparison:
Kale vs. Maple Syrup

Cayenne Pepper

Similarity: 76%

More nutritionally dense than maple syrup, cayenne pepper is also high in calcium, potassium and riboflavin. Moreover, cayenne pepper contains more dietary fiber, protein, Vitamin C and Vitamin A than maple syrup.

For 100 grams of maple syrup and cayenne pepper:

Maple Syrup (5 tbsps)		Cayenne Pepper (56 tsps)
212	potassium (MG)	2014
102	calcium (MG)	148
1.3	riboflavin (MG)	0.92

However, maple syrup does contain more than cayenne pepper by weight.

Here is a comparison of the rest of nutrients:

260	calories (KCAL)	318
0	dietary fiber (G)	27
60	sugar (G)	10
0.04	protein (G)	12
0.01	saturated fat (G)	3.3
0	Vitamin C (MG)	76
0	Vitamin A (UG)	2081
0	Vitamin E (MG)	30
0.11	iron (MG)	7.8
0.07	thiamin (MG)	0.33
0.08	niacin (MG)	8.7
0.04	pantothenic acid (MG)	0
0	Vitamin B6 (MG)	2.5
0	folate (UG)	106

0.758 | 0.758 | 12.64 Complete Comparison:
Cayenne Pepper vs. Maple Syrup

Thyme

Similarity: 75%

More nutritionally dense than maple syrup, thyme is also high in calcium, potassium and riboflavin. Moreover, thyme contains more dietary fiber, protein, Vitamin C, Vitamin A and iron than maple syrup.

For 100 grams of maple syrup and thyme:

Maple Syrup (5 tbsps)		Thyme (125 tsps)
212	potassium (MG)	609
102	calcium (MG)	405
1.3	riboflavin (MG)	0.47

However, maple syrup does contain more than thyme by weight.

Here is a comparison of the rest of nutrients:

260	calories (KCAL)	101
0	dietary fiber (G)	14
60	sugar (G)	0
0.04	protein (G)	5.6
0.01	saturated fat (G)	0.47
0	Vitamin C (MG)	160
0	Vitamin A (UG)	238
0.11	iron (MG)	17
0.07	thiamin (MG)	0.05
0.08	niacin (MG)	1.8
0.04	pantothenic acid (MG)	0.41
0	Vitamin B6 (MG)	0.35
0	folate (UG)	45

0.752 | 0.752 | 6.74 Complete Comparison:
Thyme vs. Maple Syrup

Mint

Similarity: 67%

Mint is also high in calcium and potassium. Moreover, mint contains more dietary fiber, protein, Vitamin C, Vitamin A and iron than maple syrup.

For 100 grams of maple syrup and mint:

Maple Syrup (5 tbsps)		Mint (2000 leaves)
212	potassium (MG)	569
102	calcium (MG)	243
1.3	riboflavin (MG)	0.27

However, maple syrup does contain more riboflavin than mint by weight.

Here is a comparison of the rest of nutrients:

260	calories (KCAL)	70
0	dietary fiber (G)	8
60	sugar (G)	0
0.04	protein (G)	3.8
0.01	saturated fat (G)	0.25
0	Vitamin C (MG)	32
0	Vitamin A (UG)	212
0.11	iron (MG)	5.1
0.07	thiamin (MG)	0.08
0.08	niacin (MG)	1.7
0.04	pantothenic acid (MG)	0.34
0	Vitamin B6 (MG)	0.13
0	folate (UG)	114

0.673 | 0.673 | 4.05 Complete Comparison:
Mint vs. Maple Syrup

Other Nutritional Substitutes

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