Maple syrup - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Maple syrup

Maple syrup consists of 0% fat, 0% protein, 67% carbs, 0% fiber and 33% water. Maple syrup has 275 calories per 100g, that is 89% lower than other foods in Spreads. In total 0% of the calories in Maple syrup are from fat, 0% from protein and 97% from carbohydrates.

  • Moderate Glycemic Index Glycemic Index: 65
  • High in carbs 6.7g carbohydrates per portion of 10g
  • Low Glycemic Load Glycemic Load: 4.4
  • High in zinc Covers 0.0% of Zinc RDA per portion
On this page you will find information on:

Can you eat Maple syrup for a low carb diet?

With 6.7g of carbs and a Glycemic Load of 4.4 in a portion of 10g, Maple syrup should be avoided for a ketogenic diet due to the high percentage of carbs. Maple syrup contains high amounts of Fructose, is Gluten free and has no Lactose.

Maple syrup: nutrition facts & data

Nutrition facts
per 100g 		Maple syrup
avg Spreads[1]
Calories (kcal) 275.0 308.9
Fat (g) 0.0 8.5
Protein (g) 0.0 2.8
Carbohydrates (g) 67.0 53.8
Mono- & Di-Saccharides (g) 67.0 53.8
Polysaccharides (g) 0.0 53.8
Fibers (g) 0.0 1.7
Sodium (mg) 10.0 52.2
Water (g) 33.0 30.4
[1] average of Spreads

Breakdown in percent (%) of total calories

An average portion size (10g) of Maple syrup contains:

  • 27.5 Calories
  • 0.0g of Fat
  • 0g of Protein
  • and 6.7g of Carbs
  • 1.0mg of sodium - 0.0% of the RDA for sodium.
  • 1.5mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
  • 0.4mg of Zinc - 0.0% of the RDA for Zinc.
  • 0.1mg of Iron - 0.0% of the RDA for Iron.
  • 20.0mg of Potassium - 0.0% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Maple syrup you get

  • 0.00 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Spreads have on average 0.05g of proteins per 1 gram of carbs.
  • 0.00 grams of fat (total average 0.66g, other foods in Spreads 0.16g)
  • 0.00 grams of fibers (total average 0.13g, other foods in Spreads 0.03g)

Nutrient distribution per gram

What vitamins are in Maple syrup?

Vitamins
per 100g 		Maple syrup
avg[1]
Vitamin C (mg) 0.0 4.2
Vitamin E (mg) 0.0 1.0
Vitamin B1 / Thiamine (mg) 0.0 0.0
Vitamin B2 (mg) 0.0 0.0
Vitamin B6 (mg) 0.0 0.1
Vitamin B9 / Folate (μg) 0.0 8.1
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 3.5
beta-Carotene (μg) 0.0
[1] average of Spreads

Is Maple syrup rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (10g) for Maple syrup of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Maple syrup

Minerals
per 100g 		Maple syrup
avg[1]
Magnesium (mg) 15.0 42.0
Zinc (mg) 4.1 1.0
Sodium (mg) 10.0 52.2
Calcium (mg) 65.0 73.0
Iron (mg) 1.2 1.9
Potassium (mg) 200.0 322.0
Phosphorus (mg) 2.0 51.7
[1] average of Spreads

Is Maple syrup high in minerals?

info

Again, for every mineral contained in Maple syrup we looked at the portion size (10g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Maple syrup

67.0% of Maple syrup are carbs, per serving of 10g that makes 6.7g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Maple syrup
avg[1]
Monosaccharides (g) 67.0 53.0
Polysaccharides (g) 0.0 0.7
Total carbs (g) 67.0 53.8
[1] average of Spreads

How high are the Glycemic Index and the Glycemic Load for Maple syrup?

The Glycemic Index of Maple syrup is 65, which would be considered as moderate. The Glycemic Load in a normal serving is 4.4 and can be regarded as low.

Allergens in Maple syrup

  • is Gluten free
  • has no Lactose
  • high amounts of Fructose

Fatty acids and cholesterol in Maple syrup

Of the 0.0g total fat per 100g in Maple syrup, 0.0g are saturated fatty acids (SFA), 0.0g are monounsaturated fatty acids (MUFA) and 0.0g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.