Group · Sweet foods
Maple syrup
Maple syrup is a natural sweetener obtained from maple sap, harvested in spring and then concentrated by evaporation. Emblematic of Canada and Quebec, it comes in several grades of colour and aroma: golden with a delicate taste, amber more pronounced, dark or very dark with a robust character. With around 261 kcal and 67.2 g of carbohydrate per 100 g, it remains a concentrated sugary product, to be enjoyed in small amounts. Unlike refined sugar, it brings a woody, caramelised flavour appreciated in cooking and baking alike. Its place in a balanced diet is that of an indulgent supplementary sugar, chosen for its aroma profile more than for any notable nutritional contribution.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 269 kcal |
| Kilojoules | 1140 kJ |
| Protein | 0,1 g |
| Carbohydrate | 67,2 g |
| Fat | 0,1 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Manganese2,6 mg130 %
- Vitamin B21,27 mg91 %
- Calcium106 mg13 %
- Potassium219 mg11 %
- Zinc1,09 mg11 %
- Vitamin B10,07 mg6 %
- Magnesium21 mg6 %
- Copper0,02 mg2 %
See the other 5 nutrients
- Iron0,11 mg1 %
- Vitamin B50,04 mg1 %
- Vitamin B30,08 mg1 %
- Phosphorus2 mg0 %
- Vitamin B60 mg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Maple syrup is used as an aromatic liquid sugar. A sensible portion is around a tablespoon (about 15 to 20 g), enough to flavour a yoghurt, oat flakes, pancakes or waffles without pushing up the calorie count. It tops breakfast pancakes just as well as it sweetens a sweet-and-sour dressing, a marinade or a roasted vegetable such as sweet potato and carrot.
- Choosing a grade: golden and amber for drinks and delicate desserts, dark for cooking and spicier sauces.
- Cooking: it caramelises quickly, so add it at the end of cooking or off the heat to preserve its aromas.
- Storage: once opened, keep the bottle in the fridge to prevent fermentation.
- Pairings: nuts, apple, cinnamon, balsamic vinegar, fresh cheese.
In terms of nutrition facts, maple syrup is made almost exclusively of carbohydrate (sucrose and fructose), with no fibre or protein and a trace of fat. It contains small amounts of minerals such as manganese, zinc and potassium, but these remain modest given the portion eaten. Its glycaemic index is moderately high: it raises blood sugar like most added sugars. To compare its calories with other options, you can consult the food calorie table or explore the sugary foods family.
For active people: maple syrup is a source of quickly available carbohydrate, useful around exercise. A spoonful in a homemade drink or on rice cakes provides fuel before a session, while in recovery it can accompany a protein source to replenish glycogen. For balanced snack ideas, take a look at high-protein snacks or a well-measured post-workout shaker.
Weight control: despite its natural image, maple syrup is still a calorie-dense sugar. It will not help you lose weight and should be kept to moderation, especially if you are watching your waistline. Prefer it to ultra-processed products such as grenadine syrup, but stay vigilant about quantities. If you are looking for an alternative to refined sugar in baking, honey offers a comparable profile. To structure your plate for the long term, a balanced diet approach remains the most effective.
