Agave syrup: healthier than sugar? The composition in numbers
The short answer
Agave syrup is not healthier than sugar: it is a sugar, made up mostly of fructose. It provides slightly fewer calories than white sugar per 100 g because it contains water, but its sugars are 82% fructose. For the World Health Organization, it is a free sugar, to be counted within the same limit as table sugar. So there is no health reason to prefer it, only a matter of taste.
What is agave syrup?
It is a syrup made from the juice extracted from the heart of a Mexican plant, the agave. It is sold as a « natural » alternative to sugar: liquid, neutral in taste and easy to dissolve in cold drinks. You find it in bottles and in many organic or « no refined sugar » products: cereals, bars, yoghurts, desserts.
Its composition compared with other sweeteners
| Per 100 g | Calories | Sugars | Of which fructose |
|---|---|---|---|
| Agave syrup | 310 kcal | 68 g | 55.6 g |
| Honey | 331 kcal | 81.1 g | 40.4 g |
| White sugar | 399 kcal | 99.7 g | about half |
| Maple syrup | 269 kcal | 60.2 g | 0.43 g |
Agave syrup is therefore the richest in fructose of all the common sweeteners: 82% of its sugars, against 50% for honey and white sugar. It has fewer calories per gram than sugar only because it contains 23% water.
Fructose: a misleading advantage
Fructose raises blood sugar less than glucose, and this is the argument most often put forward for agave syrup. But fructose is processed by the liver, and a high intake of sugars, of whatever kind, is still something to limit. Official guidelines make no distinction in its favour:
- WHO: syrups count as free sugars, to be limited to less than 50 g a day for 2,000 kcal.
- Anses: less than 100 g of total sugars a day.
The details are in our guide how much sugar per day. For someone with diabetes, the glycaemic index is not enough: what matters is the total amount of carbohydrate.
Should you avoid it?
There is no need to ban it, but no reason to prefer it to sugar for your health either. If you like its taste, use it like any other sugar: in small amounts. Its pronounced sweetness sometimes means you can use a little less. And be wary of « no refined sugar » products that contain it: they are still sweet.
Diabetic? Honey is not an alternative to sugar: see honey and diabetes.
Frequently asked questions
Is agave syrup better than sugar?
No. It is a free sugar like table sugar, and it contains more fructose. It provides 310 kcal per 100 g against 399 for white sugar, mainly because it contains water.
Is agave syrup suitable for people with diabetes?
It raises blood sugar less than glucose, but it is still a sugar that counts towards your daily carbohydrate. Ask your doctor or dietitian for advice.
Agave syrup or honey?
Honey contains less fructose (40 g per 100 g against 56 g) and slightly more calories. Neither is a health food: they are sugars.
How many calories are in a spoonful of agave syrup?
About 310 kcal per 100 g. As a syrup is denser than water, a tablespoon weighs more than 15 g: weigh it if you want a precise figure.
Is agave syrup organic or natural?
It can be organic, but natural does not mean without effect: it is concentrated and processed from the plant’s juice, and it is still a sugar.
In the same series: stevia and maltitol.
Our sources
- Ciqual 2025 table (Anses); USDA FoodData Central, SR Legacy, « Sweetener, syrup, agave ».
- WHO, guideline on sugars intake, 2015; Anses, establishing recommendations for sugars intake, 2016.
