Syrups, maple
FDC 169661tbsp (20 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 6 · -3 vs Sweets medianMaple syrup scores 6 of 100, a Low-band result ranking 43 of 60 sweets, below the category median of 9, with no standout nutrients at the thresholds tracked here, its calories arriving almost entirely as sugar.
It is poured over pancakes, waffles, or oatmeal, or used as a liquid sweetener in baking, with a tablespoon as the standard serving size. It is high in sugars at 60.5 g per 100 g, so it is worth measuring rather than pouring freely; sugars, maple is a same-category option that scores slightly higher on this scale.
See how this score is calculated, build a plate around syrups, 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 | 260 kcal | 13% |
| Total fat | 0.06 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 12 mg | 1% |
| Carbohydrate | 67 g | 24% |
| Dietary fiber | 0 g | 0% |
| Sugars | 61 g | |
| Protein | 0.04 g | 0% |
| Potassium | 212 mg | 5% |
| Calcium | 102 mg | 8% |
| Iron | 0.11 mg | 1% |
| Magnesium | 21 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 52 kcal | 3% |
| Total fat | 0.01 g | 0% |
| Saturated fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2.4 mg | 0% |
| Carbohydrate | 13 g | 5% |
| Dietary fiber | 0 g | 0% |
| Sugars | 12 g | |
| Protein | 0.01 g | 0% |
| Potassium | 42 mg | 1% |
| Calcium | 20 mg | 2% |
| Iron | 0.02 mg | 0% |
| Magnesium | 4.2 mg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 169661Original 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, mapleDensity 6 vs 6JelliesDensity 6 vs 6Fruit butters, appleDensity 7 vs 6Original analysis by NutriVerdict
In the kitchen and how to use it
Maple syrup is made by boiling down the sap of maple trees until it reduces into a thick, pourable syrup with a distinct caramel and woody sweetness that no other sweetener quite replicates. It's the classic topping for pancakes, waffles, and French toast, but it's also used to glaze roasted carrots and salmon, sweeten oatmeal and yogurt, whisk into salad dressings, and stand in for granulated sugar or honey in baking recipes that benefit from its liquid form and deeper, more complex flavor.
Grade and color vary by when in the season the sap was harvested, darker syrups have a more robust maple flavor while lighter grades are milder and more delicate on the palate; once opened, syrup is best kept refrigerated, where it may crystallize slightly over time but can be gently warmed in a pan of hot water to restore it to liquid form. A tablespoon (20 g serving) draws from a profile of 260 calories and 60.5 g of sugar per 100 g, so it's used as a measured topping or sweetener rather than a food eaten by the spoonful on its own. Its sodium, at 12 mg per 100 g, is negligible.
Frequently asked questions about syrups, maple
How many calories are in maple syrup?
Maple syrup has 260 calories per 100 g, or about 52 calories in a typical 20 g tablespoon.
How should maple syrup be stored?
Once opened, refrigerate it, since it can crystallize slightly over time but returns to liquid form with gentle warming.
Is maple syrup high in sugar?
Yes, it contains 60.5 g of sugar per 100 g, which is what gives it its characteristic sweetness as a pancake and baking syrup.