Know what’s on your plate
Maple syrup
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 260 kcal —
- Protein 0 g 0%
- Carbohydrate 67 g 24%
- Fat 0.1 g 0%
- Saturated fat 0 g 0%
- Fibre 0 g 0%
- Sugars 60 g —
- Sodium 12 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- 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%
- Thiamin (B1) 0.07 mg 6%
- Riboflavin (B2) 1.3 mg 98%
- Niacin (B3) 0.08 mg 1%
- Pantothenic acid (B5) 0.04 mg 1%
- Vitamin B6 0 mg 0%
- Folate (B9) 0 µg 0%
- Vitamin B12 0 µg 0%
- Choline 1.6 mg 0%
Minerals
- Calcium 102 mg 8%
- Iron 0.11 mg 1%
- Magnesium 21 mg 5%
- Phosphorus 2 mg 0%
- Potassium 212 mg 5%
- Zinc 1.5 mg 13%
- Copper 0.02 mg 2%
- Manganese 2.9 mg 126%
- Selenium 0.6 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 260 | 0 g | 67 g | 0.1 g |
| 1 × tbsp | 20 g | 52 | 0 g | 13 g | 0 g |
| 1 × serving 1/4 cup | 83 g | 216 | 0 g | 56 g | 0 g |
| 1 × cup | 315 g | 819 | 0.1 g | 211 g | 0.2 g |
| 2 × tbsp | 40 g | 104 | 0 g | 27 g | 0 g |
| ½ × tbsp | 10 g | 26 | 0 g | 6.7 g | 0 g |
| 3 × tbsp | 60 g | 156 | 0 g | 40 g | 0 g |
| 4 × tbsp | 80 g | 208 | 0 g | 54 g | 0 g |
Similar foods
- Canadian maple syrup270 kcal / 100 g
- Bulk maple syrup272 kcal / 100 g
- Maple syrup sweetsprepackaged270 kcal / 100 g
- Pure maple syrup100% maple259 kcal / 100 g
- Maple sugars354 kcal / 100 g
- Agave syrup310 kcal / 100 g
- Maple flavoured syrup274 kcal / 100 g
- Granulated maple sugar391 kcal / 100 g
- Sorghum syrup290 kcal / 100 g
- Corn syrup287 kcal / 100 g
Questions about Maple syrup
Does maple syrup need to be refrigerated after opening?
Yes. Keep it in a sealed container in the fridge after opening; this helps prevent mould. If mould appears, discard the syrup rather than scraping the surface.
Can you use maple syrup instead of sugar in baking?
Usually: use about three-quarters as much maple syrup as the recipe’s sugar by volume, then reduce another liquid by roughly 3 tablespoons per 240 ml of syrup. It browns sooner than sugar, so start checking the bake a little early.
How can you tell if maple syrup is pure?
Look for maple syrup as the only ingredient. Maple-flavoured syrup is generally a blended product, often made with other sweeteners and flavourings, rather than syrup tapped from maple trees.
What does maple syrup go well with besides pancakes?
Try it over porridge, waffles, yoghurt or roasted squash, or whisk a little into a mustard dressing for salad. It also works in marinades for salmon or roast vegetables, where its sweetness balances savoury flavours.
Can you use honey instead of maple syrup?
Yes, honey can usually replace it in sauces, drinks and baking in a similar amount, though honey has a stronger floral flavour and browns readily. For a vegan recipe, agave syrup is another option, but it tastes milder and sweeter.
Why does maple syrup sometimes turn grainy or form crystals?
Sugar crystals can form if syrup becomes over-concentrated or dries around the container’s rim. Warm the closed jar gently in hot water and stir; avoid boiling it down unless you are deliberately making a thicker syrup or sweets.
How is maple syrup made?
Sap is collected from tapped maple trees and boiled until much of its water evaporates, concentrating the natural sugars. It takes a large volume of sap to make a small amount of syrup, which is why the finished product is so concentrated.
Source: USDA FoodData Central 169661 · per 100 g · carbohydrate per EU label, fibre excluded
