Maple syrup nutrition facts
Per 1 tbsp · 20 g
of a 2,000 cal day
- Protein0g0% of calories
- Carbs13g100% of calories
- Fat0g0% of calories
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Sodium free
- ✓ Cholesterol free
At a glance
One serving of Maple syrup (1 tbsp, 20 g) has 52 calories, with 0 g of protein, 13 g of carbohydrates and 0 g of fat. Most of its energy comes from carbs (100% of calories). It is high in riboflavin (b2) (20% DV) and manganese (25% DV).
High in
20%+ of the daily value
- Riboflavin (B2)20%
- Manganese25%
Good source of
10–19% of the daily value
Nothing notable
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 tbsp (20 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0 mg | 0% |
| Vitamin K | 0 μg | 0% |
| Thiamine | 0 mg | 1% |
| Riboflavin (B2) | 0.3 mg | 20% |
| Niacin | 0 mg | 0% |
| Vitamin B6 | 0 mg | 0% |
| Folate (B9) | 0 μg | 0% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0 mg | 0% |
| Choline | 0.3 mg | 0% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 20 mg | 2% |
| Iron | 0 mg | 0% |
| Potassium | 42 mg | 1% |
| Magnesium | 4 mg | 1% |
| Phosphorus | 0.4 mg | 0% |
| Zinc | 0.3 mg | 3% |
| Copper | 0 mg | 0% |
| Manganese | 1 mg | 25% |
| Selenium | 0.1 μg | 0% |
Full breakdown · 19 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alpha carotene | 0 μg | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fructose | 0.1 g | — |
| Galactose | 0 g | — |
| Glucose | 0.3 g | — |
| Lactose | 0 g | — |
| Lycopene | 0 μg | — |
| Maltose | 0 g | — |
| Monounsaturated fats | 0 g | — |
| Polyunsaturated fats | 0 g | — |
| Retinol | 0 μg | — |
| Sucrose | 12 g | — |
| Theobromine | 0 mg | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
How it compares
Calories per listed serving.
Similar foods
216 calCanadian maple syrup60 milliliter+164 cal
110 calKirkland Signature Organic Maple Syrup2 tbsp+58 cal
110 calKirkland Signature Organic Maple Syrup2 tbsp+58 cal
5 calCary's Syrup, Low Calorie, Sugar Free, Maple Flavor2 tbsp−47 cal
110 calMrs. Butterworth's Syrup, Original2 tbsp+58 cal
100 calPearl Milling Company Syrup, Original2 tablespoon+48 cal
Burning 52 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 10minWalking (3.5 mph)
- 6minCycling (moderate)
- 4minRunning (6 mph)
- 7minSwimming laps
Common questions
How many calories are in Maple syrup?
One serving of Maple syrup (1 tbsp) has 52 calories, which works out to 260 calories per 100 g. That is about 2.6% of a 2,000-calorie day.
Is Maple syrup high in protein?
Not especially. It has 0 g of protein per serving, and protein supplies 0% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Maple syrup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 13 g of net carbs and 100% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Maple syrup?
2.4 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Maple syrup?
12 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
Recipes with maple syrup
268 calBlueberry Maple Syrup Oatmeal1 serving
255 calBaked Apples with Maple Syrup and Granola1 serving
255 calOatmeal with Maple Syrup, Almond Milk, and Bacon1 serving
213 calWhole Grain Pancakes with Wild Blueberry-Maple Syrup1 serving
237 calMaple Butter Oatmeal1 serving
201 calMaple Strawberries and Cream1 serving
