Honey vs. Maple Syrup

Nutrition comparison of Honey and Maple Syrup


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of honey versus maple syrup (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in honey and maple syrup:

  • Both honey and maple syrup are high in calories, carbohydrates and sugar.
  • Maple syrup has more thiamin and riboflavin, however, honey contains more Vitamin B6 and folate.
  • Maple syrup is a great source of potassium.
  • Maple syrup is an excellent source of calcium.
Detailed nutritional comparison of honey and maple syrup is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Honey (Honey) and Maple Syrup (Syrups, maple) . Have a correction or suggestions? Shoot us an email.


Image of Honey src
Image of Maple Syrup src

Calories and Carbs

calories

Both honey and maple syrup are high in calories. Honey has 17% more calories than maple syrup - honey has 304 calories per 100 grams and maple syrup has 260 calories.

For macronutrient ratios, honey is similar to maple syrup for protein, carbs and fat. Honey has a macronutrient ratio of 0:100:0 and for maple syrup, 0:100:0 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Honey Maple Syrup
Protein ~ ~
Carbohydrates 100% 100%
Fat ~ ~
Alcohol ~ ~

carbohydrates

Both honey and maple syrup are high in carbohydrates. Honey has 23% more carbohydrates than maple syrup - honey has 82.4g of total carbs per 100 grams and maple syrup has 67g of carbohydrates.

dietary fiber

Honey has more dietary fiber than maple syrup - honey has 0.2g of dietary fiber per 100 grams and maple syrup does not contain significant amounts.

sugar

Both honey and maple syrup are high in sugar. Honey has 36% more sugar than maple syrup - honey has 82.1g of sugar per 100 grams and maple syrup has 60.5g of sugar.

Protein

protein

Honey and maple syrup contain similar amounts of protein - honey has 0.3g of protein per 100 grams and maple syrup has 0.04g of protein.

Fat

saturated fat

Both maple syrup and honey are low in saturated fat - maple syrup has 0.01g of saturated fat per 100 grams and honey does not contain significant amounts.

Vitamins

Vitamin C

Honey and maple syrup contain similar amounts of Vitamin C - honey has 0.5mg of Vitamin C per 100 grams and maple syrup does not contain significant amounts.

The B Vitamins

Maple syrup has more thiamin and riboflavin, however, honey contains more Vitamin B6 and folate. Both honey and maple syrup contain significant amounts of niacin and pantothenic acid.

Honey Maple Syrup
Thiamin ~ 0.066 MG
Riboflavin 0.038 MG 1.27 MG
Niacin 0.121 MG 0.081 MG
Pantothenic acid 0.068 MG 0.036 MG
Vitamin B6 0.024 MG 0.002 MG
Folate 2 UG ~

Minerals

calcium

Maple syrup is an excellent source of calcium and it has 16 times more calcium than honey - honey has 6mg of calcium per 100 grams and maple syrup has 102mg of calcium.

iron

Honey and maple syrup contain similar amounts of iron - honey has 0.42mg of iron per 100 grams and maple syrup has 0.11mg of iron.

potassium

Maple syrup is a great source of potassium and it has 308% more potassium than honey - honey has 52mg of potassium per 100 grams and maple syrup has 212mg of potassium.




Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Honey (Honey) and Maple Syrup (Syrups, maple) .

Honey g

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Maple Syrup g

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G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
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thiamin (Vit B1)
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niacin (Vit B3)
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choline
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G Water G
G Starch G
G Alcohol G


FAQ

Does honey or maple syrup contain more calories in 100 grams?
Both honey and maple syrup are high in calories. Honey has 20% more calories than maple syrup - honey has 304 calories in 100g and maple syrup has 260 calories.

Does honey or maple syrup have more carbohydrates?
By weight, both honey and maple syrup are high in carbohydrates. honey has 20% more carbohydrates than maple syrup - honey has 82.4g of carbs for 100g and maple syrup has 67g of carbohydrates.

Does honey or maple syrup contain more calcium?
Maple syrup is a rich source of calcium and it has 16 times more calcium than honey - honey has 6mg of calcium in 100 grams and maple syrup has 102mg of calcium.