Fruit syrup
FDC 167953cup (334 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 8 · -1 vs Sweets medianFruit syrup scores 8 of 100 on the Nutrient Density Score, a Low band ranking 33 of 60 in Sweets, just under the category median of 9, with no standout vitamins or minerals tracked and 341 calories per 100 grams.
It is poured over pancakes and waffles or stirred into sparkling water and cocktails for fruit flavor. A cup serving is 334 grams, a generous pour for something this concentrated, and it is essentially all sugar, at 53 grams per 100 grams, so it is worth using by the tablespoon rather than the cup.
See how this score is calculated, build a plate around fruit syrup, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 341 kcal | 17% |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0 mg | 0% |
| Carbohydrate | 85 g | 31% |
| Dietary fiber | 0.1 g | 0% |
| Sugars | 53 g | |
| Protein | 0 g | 0% |
| Potassium | 7 mg | 0% |
| Calcium | 8 mg | 1% |
| Iron | 0.04 mg | 0% |
| Magnesium | 1 mg | 0% |
| Vitamin C | 1.6 mg | 2% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.01 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 1139 kcal | 57% |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0 mg | 0% |
| Carbohydrate | 284 g | 103% |
| Dietary fiber | 0.33 g | 1% |
| Sugars | 177 g | |
| Protein | 0 g | 0% |
| Potassium | 23 mg | 0% |
| Calcium | 27 mg | 2% |
| Iron | 0.13 mg | 1% |
| Magnesium | 3.3 mg | 1% |
| Vitamin C | 5.3 mg | 6% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.03 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 167953Original analysis by NutriVerdict
Versus the sweets median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Candies, milk chocolate coated raisinsDensity 9 vs 8Jams and preserves, apricotDensity 9 vs 8Toppings, marshmallow creamDensity 9 vs 8Original analysis by NutriVerdict
In the kitchen and how to use it
Fruit syrup is a thick, pourable sweetener flavored with fruit, most familiar as the base for snow cones and shaved ice, but it also shows up drizzled over pancakes and waffles, stirred into sodas and cocktails for both color and flavor, spooned over ice cream, and mixed into sparkling water for a quick homemade soda. Because it is essentially a flavored sugar solution, it blends smoothly into batters and glazes without adding any graininess, and it can be brushed onto cakes to keep the crumb moist.
Store unopened bottles in a cool pantry, and refrigerate after opening to keep mold from forming on the surface, much like any other sugar syrup. At 341 calories and 85.1 grams of carbohydrate per 100 grams, nearly all of it from its 53 grams of sugar, it is meant to be used in small drizzles rather than poured freely. It has essentially no protein, fiber, or sodium, with only 0.1 grams of fiber per 100 grams, so its role in a kitchen is purely as a flavoring and sweetening agent, best kept to a tablespoon or two at a time when finishing a dessert or drink rather than poured on by the cupful.
Frequently asked questions about fruit syrup
How many calories are in fruit syrup?
About 341 calories per 100 grams, with 85.1 grams of carbohydrate, mostly sugar.
Is fruit syrup a good source of any nutrients?
No, it is essentially a flavored sugar syrup with no fiber, protein, or sodium to speak of.
What is fruit syrup used for?
It is commonly drizzled over pancakes, waffles, and ice cream, or mixed into sodas, cocktails, and snow cones.