Calories in maple syrup
Pure. 260 kcal (1,088 kJ) per 100 g. Choose a portion below and every figure on the page updates.
Pure maple syrup is concentrated maple tree sap, and it provides 260 kcal (1088 kJ) per 100 g. Virtually all of that comes from sugar, mostly sucrose, at about 60 g per 100 g; there is no fat or protein to speak of. Unlike most sweeteners, it does carry measurable minerals, especially manganese, plus riboflavin. It remains a sugar, though, used in small amounts.
Where the energy comes from
Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:
Full nutrition breakdown
Values shown for 20 g.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 52 kcal | – |
| Energy | 218 kJ | – |
| Protein | 0 g | <1% |
| Total fat | 0 g | <1% |
| Saturated | 0 g | <1% |
| Monounsaturated | 0 g | – |
| Polyunsaturated | 0 g | – |
| Cholesterol | 0 mg | 0% |
| Total carbohydrate | 13.4 g | 5% |
| Sugars | 12.09 g | – |
| Fibre | 0 g | 0% |
| Water | 6.5 g | – |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin E | 0 mg | 0% |
| Vitamin K | 0 µg | 0% |
| Thiamin (B1) | 0.013 mg | 1% |
| Riboflavin (B2) | 0.3 mg | 20% |
| Niacin (B3) | 0.016 mg | <1% |
| Pantothenic acid (B5) | 0.007 mg | <1% |
| Vitamin B6 | 0 mg | <1% |
| Folate | 0 µg | 0% |
| Choline | 0.3 mg | <1% |
| Minerals | ||
| Calcium | 20.4 mg | 2% |
| Iron | 0.022 mg | <1% |
| Magnesium | 4.2 mg | 1% |
| Phosphorus | 0.4 mg | <1% |
| Potassium | 42.4 mg | <1% |
| Sodium | 2.4 mg | <1% |
| Zinc | 0.3 mg | 3% |
| Copper | 0.004 mg | <1% |
| Manganese | 0.6 mg | 25% |
| Selenium | 0.12 µg | <1% |
Daily Values are the FDA reference intakes for adults and children aged 4 and over, based on a 2,000 kcal diet. They are a labelling standard, not a personal target.
Common portions
| Portion | Grams | kcal | kJ | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|---|
| 1 tbsp | 20 | 52 | 218 | 0 | 13.4 | 0 |
| 1/4 cup | 83 | 216 | 903 | 0 | 55.6 | 0 |
Things worth knowing
- One tablespoon (20 g) has about 52 kcal / 218 kJ, and a quarter cup (83 g) poured over pancakes is about 216 kcal / 903 kJ.
- Honey is denser in energy: a tablespoon (21 g) has about 64 kcal, compared with about 52 kcal for maple syrup.
- A tablespoon of maple syrup provides about 0.6 mg of manganese (around a quarter of the Daily Value) and about 0.25 mg of riboflavin.
- "Pancake syrup" is usually flavoured corn syrup rather than maple; USDA lists it at 234 kcal per 100 g, and reduced-calorie versions at 165 kcal.
Converting these figures
One 1 tbsp of maple syrup is 52 kcal, which is 218 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.
It takes 92 g of maple syrup to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.
Similar foods
Compare all 12 sweets and snacks in one table →
Source: USDA FoodData Central, SR Legacy 19353. Values are averages; individual samples vary with variety, growing conditions, and preparation.