Maple Syrup 101: A Complete Guide

You probably know maple syrup as a topping for pancakes and waffles, but the uses of this hearty sweetener go beyond breakfast.
Although it’s ideal for morning treats and baked goods, maple syrup is also a popular ingredient in marinades, cocktails, vegetable dishes, and frozen desserts. And since it comes directly from maple trees, it’s a great plant-based sweetener for people on vegan and vegetarian diets.
Maple syrup is, of course, relatively high in sugar, so it’s best to use it sparingly. Still, it offers some potential health benefits.
What Is Maple Syrup?
True to its name, maple syrup comes from the sap of maple trees. As such, it’s considered a natural sweetener.
Types of Maple Syrup
- Golden The lightest in color and most delicate in flavor, golden maple syrup is typically derived from the season’s earliest maple syrup harvests.
- Amber Amber maple syrup has a light brown color and medium-intensity flavor. It’s often considered the classic maple syrup for taste.
- Dark This variety is a darker brown color and has a stronger, more robust flavor than golden or amber syrups.
- Very Dark The darkest and most intensely flavored of all, very dark maple syrup is often used in cooking and baking.
Maple Syrup Nutrition Facts
Maple syrup’s nutrition profile isn’t merely sugar alone. “While maple syrup isn’t a powerhouse of nutrients, 100 percent pure maple syrup does contain small amounts of manganese, important for bone health and energy production, and riboflavin, a B vitamin that helps with energy metabolism,” says Lauren Manaker, RDN, who is based in Charleston, South Carolina. “It also contains trace amounts of zinc, calcium, and potassium.”
- Calories: 216
- Protein: 0.03 grams (g)
- Fat: 0.05 g
- Carbohydrates: 55.6 g
- Fiber: 0 g
- Sugars: 50.2 g
- Calcium: 84.7 milligrams (mg)
- Iron: 0.09 mg
- Potassium: 176 mg
- Sodium: 10 mg
- Manganese: 2.4 mg
- Riboflavin: 1.05 mg
Potential Health Benefits of Maple Syrup
Despite its high sugar content, maple syrup may offer some health benefits, particularly when compared with other sweeteners.
Provides Antioxidants
However, Zenker notes that it’s unclear whether these antioxidants are present in sufficient quantities to provide meaningful health benefits.
May Be Better for Blood Sugar Than Other Sweeteners
“While this can make maple syrup a slightly better choice than other sweeteners, it’s still a form of added sugar and should be enjoyed in moderation,” Manaker says.
Supplies Manganese to Support Healthy Bones and Immunity
Can Maple Syrup Help With Weight Loss?
Maple syrup can be part of a healthy diet that supports weight loss, primarily if it’s used to replace refined sugar, Zenker says. “However, maple syrup itself does not directly cause weight loss,” she says. (And remember that consuming high amounts of added sugars, no matter the type, tends to be linked to weight gain.)
In one study, 42 adults who were overweight replaced 5 percent of their total caloric intake from added sugars with maple syrup for eight weeks. Then participants were asked to use an artificially flavored sucrose (table sugar) syrup for another eight weeks.
Maple syrup’s relatively low GI compared with other sweeteners could also be a point in its favor. The same study concluded that people who substituted maple syrup for refined sugar had better results on an oral blood glucose tolerance test (a test that measures how much blood glucose rises after consuming something high in sugar).
“Maple syrup’s benefits for blood sugar could contribute to easier weight loss,” Zenker says. This is because insulin resistance from high blood sugar promotes fat storage, while stable blood sugar helps promote fat burning.
On the other hand, any effects that you might experience from switching to maple syrup are minor, Zenker says. Moreover, the strategy of swapping refined sugar for maple syrup isn’t nearly as effective as other weight loss strategies, such as a modest calorie deficit.
How to Select and Store Maple Syrup
Choosing and storing maple syrup is relatively simple. Here are the best practices to keep in mind.
Selection
When purchasing maple syrup, don’t be fooled by products labeled “pancake syrup,” which Manaker says are often a mixture of corn syrup and artificial flavors. “Look for 100 percent pure maple syrup on the label,” she says.
Storage
Storing maple syrup properly depends on whether it has been opened. “Before opening, store it in a cool, dark place, like your pantry,” says Manaker. Maple syrup that’s sealed and stored in an airtight glass container should last several years.
How to Eat Maple Syrup
With its rich flavor and pourability, maple syrup is, of course, ideal for topping pancakes, waffles, and other breakfast items. However, don’t miss out on its numerous applications.
You can also drizzle maple syrup into oatmeal, yogurt, or chia pudding for added sweetness. Or mix sweet and savory by adding maple syrup to dishes like stir-fries or roasted vegetables.
The type of maple syrup you use in each recipe is up to you — there are no wrong choices. However, golden and amber maple syrups are often considered better for drizzling; the stronger flavors of dark and very dark maple syrups may be ideal for cooking and baking.
Health Risks of Maple Syrup
Like any sweetener, eating too much maple syrup can contribute to weight gain, as it contains 216 calories in a ¼ cup.
Blood sugar spikes are also possible after eating maple syrup, thanks to its 50-plus grams of sugar per serving, says Alyssa Northrup, MPH, RD, who is based in Minneapolis. People who are concerned about their blood sugar levels, including those with diabetes, should limit their consumption, she says.
Is It Possible to Be Allergic to Maple Syrup?
“It’s rare but possible to be allergic to maple syrup,” says Zenker. However, she notes that most reported cases of a maple syrup allergy are caused by reactions to tree pollen, contaminants, or processing methods, rather than to the syrup itself.
Making Your Own Maple Syrup
Making syrup can be rewarding, but it is labor- and time-intensive. “For most people, it’s easier to simply buy maple syrup,” says Manaker.
The Takeaway
- Maple syrup is a natural, plant-based sweetener derived from the sap of sugar maple trees.
- Antioxidants in maple syrup may give it some anti-inflammatory properties, and a relatively low glycemic index means it doesn’t raise blood sugar as much as some other sweeteners.
- Maple syrup is high in sugar and should be used sparingly.

Roxana Ehsani, RD
Medical Reviewer
Roxana Ehsani, RD, is a Miami-based licensed dietitian-nutritionist, board-certified specialist in sports dietetics, and media spokesperson, consultant, and content creator for food and nutrition brands. She is an adjunct instructor for sports nutrition at Virginia Tech in Blacksburg.
Ehsani appears as a food and nutrition expert for television stations across the nation and in national publications, including Runner's World, Women's Health, Glamour, and more, and is a contributing writer for EatingWell. She has a strong background in sports nutrition and has worked with professional, Olympic, collegiate, and high school teams and individual athletes, whom she sees through her private practice.

Sarah Garone
Author
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