Maple Syrup vs Honey: Which Sweetener Is the Smarter Choice for Your Health?
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Maple Syrup vs. Honey: Is One Really Healthier?

Maple Syrup vs. Honey: Is One Really Healthier?
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Published on October 24, 2025
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Maple syrup and honey are liquid sweeteners hailed for their unrefined sugars and healthy vibe. “People like the word ‘natural,’ and since honey and maple syrup are natural sweeteners with trace antioxidants and minerals, they are often granted a health halo,” says Sheri Gaw, RDN, CDCES, a registered dietitian-nutritionist and certified diabetes care and education specialist in San Jose, California.

That said, maple syrup and honey are high in calories and sugar, and consuming excessive amounts of either can increase the risk of unhealthy weight gain, blood sugar spikes, and dental cavities. So, both should be used sparingly.

Is one a healthier option? Not necessarily.

Maple Syrup vs. Honey: Nutrition Facts

The nutrition profiles of maple syrup and honey are relatively similar, but the serving sizes differ (a ¼ cup for maple syrup and 1 tablespoon for honey). Here’s how they compare.

Maple Syrup (¼ cup)
Honey (1 Tbsp)
Calories
216
64
Fat
0.1 grams (g)
0 g
Protein
0 g
0.1 g
Carbohydrates
55.6 g
17.3 g
Fiber
0 g
0 g
Sugars
50.2 g
17.2 g
Calcium
84.7 milligrams (mg)
1.3 mg
Iron
0.1 mg
0.1 mg
Potassium
176 mg
11 mg
Sodium
9.7 mg
0.8 mg
Manganese
2.4 mg
0 mg
Riboflavin
1.1 mg
0 mg

Each sweetener has nutritional advantages, so one isn’t necessarily healthier than the other. While maple syrup provides some manganese and riboflavin, honey is sweeter, which may allow you to use smaller amounts, says Leah Sarris, RD, a registered dietitian in New Orleans.

Health Benefits of Maple Syrup

Although maple syrup is mostly sugar (and a type of added sugar, albeit it a natural one), it may have some health benefits in the form of trace minerals and antioxidants (compounds that help neutralize cell-damaging substances known as free radicals). “Maple syrup contains polyphenols such as quebecol and minerals like manganese and riboflavin,” Sarris says. Lab and animal studies suggest that these compounds may have antioxidant and anti-inflammatory benefits.

But human research is limited, and at typical serving sizes, maple syrup isn’t considered a meaningful source of antioxidants or protective nutrients, Sarris adds.

Maple syrup also has the benefit of a lower glycemic index (GI) than sweeteners like white sugar. (The glycemic index is a 1-to-100 scale that measures how rapidly foods elevate blood sugar.) Maple syrup’s GI is 54, whereas white sugar’s is 80. This means that maple syrup won’t raise blood sugar as quickly as white sugar. But the GI of maple syrup and honey are comparable: honey’s glycemic index is 50.

Sarris notes, too, that maple syrup is a good choice for people on a vegan or plant-based diet, since it’s completely derived from plants. Honey, on the other hand, is considered an animal-derived sweetener.

Health Benefits of Honey

For centuries, honey has been used in folk medicine for therapeutic effects, particularly as a cough suppressant. Some research supports this benefit: A meta-analysis of 14 studies, for example, found that honey was superior to usual treatments for upper respiratory tract infections.

Other research has concluded that honey is as effective as the prescription medication dextromethorphan in decreasing acute cough in children.

 “The evidence in adults is less robust, but the soothing effect on the throat may explain why many people find it helpful,” Sarris says.
Beyond cough relief, honey has antimicrobial and wound-healing properties when used topically in medical settings, particularly for burns and infected wounds.

Like maple syrup, honey has antioxidants, such as flavonoids and phenolic acids, which may be responsible for honey’s medicinal effects.

 “However, the quantities consumed in a typical serving [of honey] are too small to provide meaningful antioxidant benefits,” Sarris says.

Baking and Cooking With Maple Syrup vs. Honey

Honey and maple syrup can often be used interchangeably in recipes, but each has advantages for specific culinary uses. “Maple syrup has a thinner texture and more subtle taste, so it works best in drier treats like granola, scones, or biscotti,” says Gaw. “Honey is thicker, sweeter, and stickier, so it works best in high-moisture recipes like muffins, cakes, and soft, chewy cookies.”

Flavor Differences Between Maple Syrup and Honey

Despite their similar appearance, maple syrup and honey taste quite different.

“Maple syrup has a clean, caramel vanilla flavor profile,” says Sarris.

Honey, on the other hand, may have more floral or grassy notes, with different varieties picking up distinct flavor notes depending on the environment they were produced in. Gaw says honey can taste stronger and sweeter than maple syrup.

Risks and What Else to Know About Maple Syrup and Honey

For people with diabetes, maple syrup might be a better choice than honey, thanks to its lower carbohydrate count, Gaw says, noting that 1 tbsp of honey has 4 more grams of carbs than 1 tbsp of maple syrup.

But both honey and maple syrup are high in calories and sugar, and high amounts of either sweetener can raise your risk of unhealthy weight gain, elevated blood sugar, cavities, and even heart disease. So, use honey and maple syrup sparingly.

The Takeaway

  • Maple syrup and honey are natural liquid sweeteners with a lower glycemic index than white sugar.
  • Nutritional differences between maple syrup and honey are minimal, but maple syrup contains more trace minerals than honey.
  • Honey’s sweeter flavor might help you use less of it than maple syrup. But maple syrup’s lower carbohydrate content may be better for people with blood sugar concerns.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Syrups, Maple. U.S. Department of Agriculture FoodData Central. April 1, 2019.
  2. Honey. U.S. Department of Agriculture FoodData Central. April 1, 2019.
  3. Mohammed F et al. Nutritional, Pharmacological, and Sensory Properties of Maple Syrup: A Comprehensive Review. Heliyon. August 2023.
  4. Understanding Sweeteners. U.S. Department of Veterans Affairs. July 10, 2025.
  5. Abuelgasim H et al. Effectiveness of Honey for Symptomatic Relief in Upper Respiratory Tract Infections: A Systematic Review and Meta-Analysis. BMJ Evidence-Based Medicine. April 2021.
  6. Bennett E et al. Is Honey Better Than Dextromethorphan at Decreasing Acute Cough in Children? Evidence-Based Practice. March 2021.
  7. Tashkandi H. Honey in Wound Healing: An Updated Review. Open Life Sciences. October 2021.
  8. Ahmed S et al. Honey as a Potential Natural Antioxidant Medicine: An Insight into Its Molecular Mechanisms of Action. Oxidative Medicine and Cellular Longevity. January 2018.
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