Syrup, fruit flavored
FDC 167957serving (20 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 3 · -6 vs Sweets medianFruit-flavored syrup, the kind poured over pancakes and shaved ice, scores 3 of 100 (Low band) and ranks 56th of 60 in Sweets, well below the category median of 9. No nutrient in it reaches a level worth highlighting; its 261 calories per 100 grams are carbohydrate-driven, with sugar accounting for nearly all of that carbohydrate.
A typical serving is about 20 grams, a couple of tablespoons drizzled over breakfast food or used to flavor a snow cone. It is high in sugars at 65 grams per 100 grams, so even a modest pour adds a meaningful amount of sugar to a plate. Granulated sugar scores a touch higher in the same Sweets category, though the practical difference between the two is minor.
See how this score is calculated, build a plate around syrup, fruit flavored, 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 | 261 kcal | 13% |
| Total fat | 0.02 g | 0% |
| Saturated fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0 mg | 0% |
| Carbohydrate | 65 g | 24% |
| Dietary fiber | 0 g | 0% |
| Sugars | 65 g | |
| Protein | 0 g | 0% |
| Potassium | 1 mg | 0% |
| Calcium | 0 mg | 0% |
| Iron | 0.03 mg | 0% |
| Magnesium | 1 mg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 52 kcal | 3% |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0 mg | 0% |
| Carbohydrate | 13 g | 5% |
| Dietary fiber | 0 g | 0% |
| Sugars | 13 g | |
| Protein | 0 g | 0% |
| Potassium | 0.2 mg | 0% |
| Calcium | 0 mg | 0% |
| Iron | 0.01 mg | 0% |
| Magnesium | 0.2 mg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 167957Original 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.
Sugars, granulatedDensity 3 vs 3Sugars, powderedDensity 3 vs 3HoneyDensity 3 vs 3Original analysis by NutriVerdict
In the kitchen and how to use it
Fruit-flavored syrup is a thick, pourable sweetener built from sugar or corn syrup and fruit flavoring rather than pressed fruit juice, giving it a glossy consistency similar to pancake syrup but in flavors like strawberry, blueberry, or cherry. It is most familiar drizzled over pancakes, waffles, and French toast, but it also works stirred into milk or seltzer for a homemade flavored drink, swirled through plain yogurt or ice cream, or used as a base for snow cones and shaved ice.
An unopened bottle keeps in the pantry, but once opened it should go in the refrigerator, where the sugar content helps it resist spoilage for weeks to months. At 261 calories and 65 grams of sugar per 100 grams, with essentially no protein or fat, it is a straightforward sweetener best used in the small pours a syrup dispenser naturally portions out, roughly a 20 gram serving at a time, rather than something to build a meal around.
Frequently asked questions about syrup, fruit flavored
How many calories are in fruit-flavored syrup?
It has 261 calories per 100 grams, or about 52 calories in a typical 20 gram serving.
How do you store fruit-flavored syrup?
An unopened bottle keeps in the pantry, but refrigerate it after opening to help it stay fresh for weeks to months.
What is fruit-flavored syrup used for?
It's most often poured over pancakes and waffles, but also works stirred into drinks or swirled through yogurt and ice cream.