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Maple syrup nutrition facts
A 1 undetermined tbsp (20 g) serving of maple syrup provides 52 calories, 0 g protein, 13 g carbohydrate, and 0 g fat — about 0% of its calories from protein, 100% from carbohydrate, and 0% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
| Nutrient | Per 1 undetermined tbsp (20 g) | Per 100 g |
|---|---|---|
| Calories | 52 | 260 |
| Protein | 0 g | 0 g |
| Total carbohydrate | 13 g | 67 g |
| Total fat | 0 g | 0 g |
Vitamins & minerals
Per serving (20 g)
- Thiamin (B1)
- 0.01 mg
- Riboflavin (B2)
- 0.25 mg
- Niacin (B3)
- 0.02 mg
- Vitamin B6
- 0.00 mg
- Magnesium
- 4.20 mg
- Phosphorus
- 0.40 mg
- Zinc
- 0.29 mg
- Copper
- 0.00 mg
- Manganese
- 0.58 mg
- Selenium
- 0.12 mcg
Photo by Nadine Primeau on Unsplash
Selecting, storing & prepping maple syrup
- Selecting
- Grade doesn't indicate quality — Grade A Dark simply has a more robust maple flavor than Grade A Golden, which is lighter and more delicate. Both are pure syrup.
- Storing
- Unopened, keeps for years in the pantry. Once opened, refrigerate — pure maple syrup can grow mold at room temperature, unlike the imitation corn-syrup versions.
- Prepping
- Warming a cold bottle of syrup in a bowl of hot water for a few minutes makes it pour smoothly instead of thick and slow straight from the fridge.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
Nutrition highlights
Per 1 undetermined tbsp (20 g), maple syrup is an excellent source of Manganese and Riboflavin.
% of the FDA Daily Value per 1 undetermined tbsp (20 g) serving.
Key metrics
Nutrient density
Per 100 kcal, maple syrup delivers about 5% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More calcium than 83% of foods · 67% of other
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest other to maple syrup by nutrition (per 100 g), and how each differs.
Questions
- How many calories are in maple syrup?
- A 1 undetermined tbsp (20 g) serving of maple syrup has about 52 calories. Per 100 g, it has 260 calories — a high calorie density.
- How much protein is in maple syrup?
- Maple syrup provides about 0 g of protein per 1 undetermined tbsp (20 g) serving.
- What are the macros in maple syrup?
- Per serving, maple syrup has roughly 0 g protein, 13 g carbohydrate, and 0 g fat. By calories, that is 0% protein, 100% carbohydrate, and 0% fat.
- Is maple syrup high in protein?
- Maple syrup has a protein density of about 0 g per 100 kcal, and 0% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in maple syrup?
- Per 1 undetermined tbsp (20 g), maple syrup is a notable source of Manganese and Riboflavin. The label above lists the full micronutrient profile with % Daily Values.
- What is the nutritional value of maple syrup?
- Per 1 undetermined tbsp (20 g), maple syrup has 52 calories, 0 g protein, 13 g carbohydrate, and 0 g fat, plus notable amounts of Manganese and Riboflavin. See the full nutrition facts label above for every vitamin and mineral.
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References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 169661 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Maple syrup Nutrition Facts.” https://nutrifactshub.com/foods/maple-syrup