Sugars, maple
FDC 169658tsp (3 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 6 · -3 vs Sweets medianMaple sugar scores 6 of 100, a Low-band result ranked 42 of 60 sweets, below the category median of 9, without any standout nutrients at the thresholds tracked here, its profile essentially concentrated sucrose.
It is the crystallized form of maple syrup, grated or crumbled over oatmeal, yogurt, or baked goods in place of table sugar, with a teaspoon as the typical measure. It is high in sugars at 84.9 g per 100 g, among the most concentrated sugar contents in the category; jellies is a same-category option that scores slightly higher.
See how this score is calculated, build a plate around sugars, maple, 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 | 354 kcal | 18% |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 11 mg | 0% |
| Carbohydrate | 91 g | 33% |
| Dietary fiber | 0 g | 0% |
| Sugars | 85 g | |
| Protein | 0.1 g | 0% |
| Potassium | 274 mg | 6% |
| Calcium | 90 mg | 7% |
| Iron | 1.6 mg | 9% |
| Magnesium | 19 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 11 kcal | 1% |
| Total fat | 0.01 g | 0% |
| Saturated fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0.33 mg | 0% |
| Carbohydrate | 2.7 g | 1% |
| Dietary fiber | 0 g | 0% |
| Sugars | 2.5 g | |
| Protein | 0 g | 0% |
| Potassium | 8.2 mg | 0% |
| Calcium | 2.7 mg | 0% |
| Iron | 0.05 mg | 0% |
| Magnesium | 0.57 mg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 169658Original 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.
JelliesDensity 6 vs 6Fruit butters, appleDensity 7 vs 6Syrups, grenadineDensity 7 vs 6Original analysis by NutriVerdict
In the kitchen and how to use it
Maple sugar is made by boiling maple syrup down further than usual until nearly all the water evaporates and the syrup crystallizes into a granular or molded solid, concentrating the syrup's characteristic caramel-like maple flavor into something drier, harder, and more intense than the syrup it started as. It's used as a one-to-one substitute for granulated sugar in baking, sprinkled over oatmeal, yogurt, or roasted squash, or pressed into small maple leaf-shaped candy molds as a traditional New England confection sold at farm stands.
Store maple sugar in an airtight container in a cool, dry place, unlike maple syrup it doesn't need refrigeration since it has almost no moisture left to spoil or ferment once the water has boiled away. A teaspoon (3 g serving) reflects its concentrated nature, with 354 calories and 84.9 g of sugar per 100 g, higher in sugar even than maple syrup on a per-weight basis because most of the water has been driven off in the boiling process. It contains very little sodium at 11 mg per 100 g, so it functions purely as a sweetener with a more pronounced, woody maple flavor than plain white sugar carries.
Frequently asked questions about sugars, maple
How many calories are in maple sugar?
Maple sugar has 354 calories per 100 g, concentrated because most of the water from maple syrup has been boiled away.
How do you use maple sugar in cooking?
It substitutes directly for granulated sugar in baking or is sprinkled over oatmeal, yogurt, or roasted vegetables for a caramel-like maple flavor.
Is maple sugar high in sugar content?
Yes, at 84.9 g of sugar per 100 g it's more concentrated than maple syrup, since boiling off the water leaves mostly sugar behind.