Nutrition for Maple Syrup

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

Calories from Fat

Calories Similar to Maple Syrup

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

• Simple Syrup: +2 calories
• Molasses: +6 calories
• Cocoa Powder: -6 calories
• Caramel: -9 calories

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:

• Simple Syrup: same
• White Sugar: same
• Vanilla Pudding Mix: same
• Molasses: same

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:

• Bittersweet Chocolate: -0.2 MG
• Chocolate Hazelnut Spread: +1.2 MG
• Chocolate Ice Cream: +1.4 MG
• Brown Sugar: -3.8 MG

Maple Syrup Nutrition Chart

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:

• Honey
• Apple Cider
• Dates
• Pumpkin Pie Spice
• Pumpkin Puree

Other similar relatives:

• Molasses
• Brown Sugar