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Maple syrup is the boiled-down sap of maple trees, and pure maple syrup is mostly sugar: one tablespoon has about 52 calories and 12 grams of sugars in USDA data. It also carries more manganese and riboflavin than most sweeteners, about a quarter and a fifth of the Daily Value per tablespoon. So is maple syrup healthy? It is a less refined sweetener with a few minerals, but the FDA counts it as an added sugar, just like table sugar and honey. Below are the USDA maple syrup nutrition facts, how it compares with other sweeteners, what the grades on the label mean, and what research has found.
Peptide Labs does not sell maple syrup or maple products. This article is general nutrition information, not medical advice.
Key Takeaways
- One tablespoon of maple syrup (20 g) has about 52 calories and 12.1 grams of sugars, 24% of the FDA Daily Value for added sugars.
- Per tablespoon it also gives about 25% DV of manganese and 20% DV of riboflavin in USDA data.
- FDA labeling rules count pure maple syrup as an added sugar, even though nothing is added to it.
- FDA requires pure maple syrup to be at least 66% sugar solids from maple sap; pancake syrup is a different, usually corn-syrup-based product.
- One industry-funded 8-week trial in 42 adults found small improvements when maple syrup replaced refined sugars; it needs repeating.
Maple syrup nutrition facts
The table uses the USDA FoodData Central SR Legacy entry for maple syrup (FDC 169661), converted to USDA’s portion weights for one tablespoon (20 grams) and a quarter cup (83 grams). Percent Daily Value (%DV) uses the FDA Daily Values on Nutrition Facts labels; for sugars it uses the 50-gram Daily Value for added sugars, because FDA counts maple syrup sugars as added.
| Nutrient (maple syrup) | 1 tbsp (20 g) | % DV | 1/4 cup (83 g) | % DV |
|---|---|---|---|---|
| Calories | 52 | Not applicable | 216 | Not applicable |
| Carbohydrate | 13.4 g | 5% | 55.6 g | 20% |
| Total sugars (counted as added) | 12.1 g | 24% | 50.2 g | 100% |
| Fiber, protein, fat | 0 g, trace, trace | 0% | 0 g, trace, trace | 0% |
| Manganese | 0.58 mg | 25% | 2.41 mg | 105% |
| Riboflavin (vitamin B2) | 0.25 mg | 20% | 1.05 mg | 81% |
| Zinc | 0.29 mg | 3% | 1.22 mg | 11% |
| Calcium | 20 mg | 2% | 85 mg | 7% |
| Potassium | 42 mg | 1% | 176 mg | 4% |
| Magnesium | 4 mg | 1% | 17 mg | 4% |
Two things stand out. Almost all the sugar in maple syrup is sucrose, the same sugar as table sugar, with only small amounts of glucose and fructose in USDA data. And the minerals come packaged with a lot of sugar: a quarter cup reaches the full Daily Value for manganese, but it also reaches the full Daily Value for added sugars. Zinc is better sourced from foods in our guide to zinc-rich foods.
Is maple syrup healthy compared with other sweeteners?
Per 100 grams, maple syrup has fewer calories than granulated sugar because about a third of it is water. It is far richer in manganese than honey, sugar or corn syrup, though molasses beats it on potassium.
| Per 100 g (USDA FDC ID) | Calories | Total sugars | Manganese (% DV) | Potassium (% DV) |
|---|---|---|---|---|
| Maple syrup (169661) | 260 | 60.5 g | 2.91 mg (126%) | 212 mg (5%) |
| Honey (169640) | 304 | 82.1 g | 0.08 mg (3%) | 52 mg (1%) |
| Granulated sugar (169655) | 387 | 99.8 g | 0.004 mg (0%) | 2 mg (0%) |
| Brown sugar (168833) | 380 | 97.0 g | 0.06 mg (3%) | 133 mg (3%) |
| Molasses (168820) | 290 | 74.7 g | 1.53 mg (67%) | 1,464 mg (31%) |
| High-fructose corn syrup (169659) | 281 | 75.7 g | 0.09 mg (4%) | 0 mg (0%) |
| Pancake syrup, table blend (169578) | 234 | 21.5 g as listed (61.5 g carbohydrate) | 0.07 mg (3%) | 15 mg (0%) |
For more on each of these, see our guides to honey and table sugar, brown and white sugar and corn syrup sweeteners. The bottom line from the numbers: switching sweeteners changes the flavor and a few minerals, but every one of these is still an added sugar. If you want sweetness with few or no calories, our guides to monk fruit and allulose cover the research on those.
Maple syrup counts as added sugar
Under FDA Nutrition Facts rules, the Daily Value for added sugars is 50 grams, and sugars in syrups count as added. A 2019 FDA final guidance lets packages of pure maple syrup and honey show the %DV for added sugars without listing the grams, with a small dagger symbol leading to a footnote that explains the amount. The Dietary Guidelines for Americans 2020-2025 advise keeping added sugars under 10 percent of calories from age 2 and avoiding them for children under 2, and the 2025-2030 edition says no amount of added sugars is recommended as part of a healthy diet. Our refined carbs guide and low glycemic foods guide put sweeteners in context. People managing diabetes should ask their clinician or dietitian how syrups fit their plan.
Maple syrup grades and pure maple syrup labels
The FDA standard of identity (21 CFR 168.140) says maple syrup is made from the sap of maple trees (Acer) or by dissolving maple sugar in water, and must contain at least 66% soluble solids by weight that come only from that sap. Salt, preservatives and defoaming agents are the only optional ingredients. Pancake or table syrup is a different product, usually corn syrup with maple or artificial flavor, so check the ingredient list.
USDA revised the US grade standards for maple syrup in 2015, based on an industry petition, so that US labels match a shared system. Retail syrup is now sold as Grade A in four color and flavor classes, measured by how much light passes through the syrup:
- Golden Color, Delicate Taste: the lightest syrup, often from early in the season.
- Amber Color, Rich Taste: a full-bodied, medium maple flavor.
- Dark Color, Robust Taste: a stronger maple flavor, popular for baking.
- Very Dark Color, Strong Taste: the darkest class. The old Grade B syrup, once not meant for retail sale, was folded into these darker Grade A classes so it could be sold in stores.
- Processing Grade and Substandard: syrup that may have off flavors is meant for reprocessing, not retail sale; substandard syrup does not meet any grade.
Grades describe color and flavor strength, not nutrition or purity. Darker syrup is simply stronger tasting.
What research says about maple syrup
Maple syrup contains small amounts of polyphenols, plant compounds studied in the lab, but human research is limited. The most cited trial, published in 2024 in The Journal of Nutrition, was a randomized, double-blind crossover study in 42 adults with overweight and mild metabolic changes. For 8 weeks, participants replaced part of their added sugars with either maple syrup or a flavored sugar syrup. With maple syrup, the blood sugar response in a glucose tolerance test, belly-area fat and systolic blood pressure fell slightly more, while blood fats did not change. Food Politics reported that the trial was funded by Quebec’s maple syrup producers’ association and the province’s agriculture ministry. It compared maple syrup with another sugar, not with eating less sugar, so it does not show that adding maple syrup to a diet is good for health.
One more point clears up a common search: maple syrup urine disease has nothing to do with eating maple syrup. MedlinePlus describes it as an inherited disorder in which the body cannot process certain amino acids, named for the sweet smell of affected babies’ urine. Our sibling guide to vanilla extract covers another pantry staple with a legal definition.
Frequently Asked Questions
Is maple syrup healthy?
It is a less refined sweetener with manganese and riboflavin, but FDA counts it as added sugar. Like other sweeteners, it is something to use sparingly.
How many calories are in maple syrup?
USDA data list about 52 calories and 12.1 grams of sugars in one tablespoon (20 grams) of maple syrup.
Is maple syrup better than sugar?
Per tablespoon it has minerals table sugar lacks, but it is still mostly sucrose. One small industry-funded trial found modest differences.
What do maple syrup grades mean?
Grade A syrup comes in four classes, from Golden Delicate to Very Dark Strong. Grades describe color and taste, not nutrition.
What is the difference between pure maple syrup and pancake syrup?
Pure maple syrup is made only from maple sap. Pancake syrup is usually corn syrup with flavoring, so read the ingredient list.
Does maple syrup count as added sugar on labels?
Yes. FDA counts it as added sugar, and pure maple syrup labels show the %DV for added sugars with a footnote.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Vanilla Extract: Pure vs Imitation Vanilla, Alcohol and Labels, Honey vs Sugar: USDA Calories, Nutrition and What the Label Rules Say, Brown Sugar vs White Sugar: USDA Nutrition, Calories and Baking, Maple Syrup vs Honey: USDA Values and FDA Label Facts.