Sweet things

Maple syrup nutrition, where a spoonful counts.

For 1 tbsp of maple syrup, count 52 calories. The protein in that portion is 0 g. That is USDA’s figure for “Syrups, maple”. Beyond the headline number, it is notable for riboflavin. Change the amount below for your own portion. The panel and the nutrient breakdown both update.

By Alen Yaco · Updated 20 September 2026

Drawn from USDA FoodData Central, FDC 169661. No account, no upload, percentages against FDA Daily Values.

How many calories are in maple syrup?

At 260 calories per 100 g, 1 tbsp of maple syrup comes to 52. The weights shown for each portion come straight from the USDA record.

How much protein does maple syrup provide?

1 tbsp of maple syrup carries 0 g of protein, which is 0 percent of the 50 g Daily Value. Maple syrup is not a protein food in any sense. What it supplies is carbohydrate.

Energy-wise, protein contributes 0 percent, fat 0 percent and carbohydrate 100 percent, which makes it mostly a carbohydrate.

Maple syrup in the kitchen

This syrup is concentrated tree sap. It is graded by colour and flavour strength, ranging from delicate golden to very dark strong syrup. Look for pure maple syrup on the label. Avoid maple-flavoured syrups, which are mostly corn syrup. Darker syrups offer a robust, almost smoky taste that stands up well in baked dishes.

Boiling this syrup increases its density and changes its structure. It burns easily because of the natural sugars, so watch the pot closely. The most common mistake is substituting it directly for white sugar in baking. This adds too much liquid and acidity, which ruins the rise and texture of cakes.

This syrup sweetens Canadian breakfasts of pancakes and bacon. In French cooking, chefs use it to glaze roasted root vegetables or duck. It balances salty soy sauce in East Asian marinades for salmon. Pour it over porridge, or stir it into custard to add a distinct woody sweetness.

Micronutrients in maple syrup

Measured against FDA Daily Values, the strongest lines for 1 tbsp of maple syrup are riboflavin at 20 percent of a day. Adjust the panel at the top and these rows recalculate.

It carries 60 g of sugar per 100 g.

How far maple syrup goes in a day

1 tbsp of maple syrup: 3 percent of 2,000 calories, 0 percent of the protein Daily Value. Those are reference numbers; the TDEE calculator finds yours, and the macro calculator converts them to grams.

Maple syrup recipes, with the numbers

These are the Calorie Counter Team’s recipes for maple syrup. Their nutrition panels are arithmetic: ingredient weights multiplied through USDA records, divided by servings.

Breakfast · American

Maple Pecan Granola

Rolled oats and pecan nuts tossed with maple syrup and baked until crisp.

35 min · serves 6

335kcal

5.9gprotein

21gfat

34gcarbs

Ingredients

• rolled oats 200 g
• pecan nuts 100 g
• maple syrup 80 g
• sunflower oil 40 g
• salt 2 g

Method

1. Preheat the oven to 150 degrees Celsius.
2. Combine the rolled oats, pecan nuts, maple syrup, sunflower oil, and salt in a bowl.
3. Spread the mixture in a flat layer on a baking sheet.
4. Bake for thirty minutes, stirring halfway through, until golden brown.
5. Cool completely on the sheet before storing.

5 USDA records went into this total. It describes the ingredients as weighed, not the dish after cooking losses.

Side · French

Maple Glazed Carrots

Carrots gently simmered and coated in a reduction of butter and maple syrup.

25 min · serves 4

131kcal

1.2gprotein

6.4gfat

19gcarbs

Ingredients

• carrots 500 g
• maple syrup 40 g
• unsalted butter 30 g
• water 100 g
• salt 3 g

Method

1. Peel the carrots and cut them into pieces five centimetres long.
2. Place the carrots, water, butter, maple syrup, and salt in a saucepan.
3. Bring the liquid to a simmer over medium heat and cover with a lid.
4. Cook for twelve minutes until the carrots are tender.
5. Remove the lid and boil for five minutes until the liquid reduces to a glaze.

Figures are per serving and come from 5 USDA FoodData Central entries; cooking will shift them slightly.

Dinner · North American

Maple Mustard Glazed Salmon

Salmon fillets baked with a glaze of maple syrup, mustard, and soy sauce.

20 min · serves 2

377kcal

32gprotein

21gfat

15gcarbs

Ingredients

• Salmon fillets 300 g
• Maple syrup 40 g
• Dijon mustard 30 g
• Soy sauce 15 g
• Fine sea salt 2 g

Method

1. Preheat the oven to 200 degrees Celsius.
2. Whisk the maple syrup, Dijon mustard, soy sauce, and salt in a small bowl.
3. Place the salmon fillets on a baking tray lined with baking paper.
4. Brush the maple mixture evenly over the salmon fillets.
5. Bake for 12 minutes until the salmon is cooked through.

Nutrition per serving, calculated across 5 USDA ingredient records. Expect small differences once cooked.

Calorie Counter Team, food critic

Putting maple syrup on a plate

One way to build a meal around maple syrup, costed from the same records. Substitute freely; the method carries over.

How maple syrup compares with similar foods

All figures are for 100 g. Check the form column before comparing a raw food with a cooked one.

Maple syrup: common questions

What is the calorie count for 1 tbsp of maple syrup?

USDA measures 1 tbsp of maple syrup at 52 calories, or 260 calories for each 100 g. The record used is “Syrups, maple” (FDC 169661).

How much protein is in maple syrup?

Per 100 g, maple syrup contains 0 g of protein. 1 tbsp of maple syrup therefore gives 0 g, which is 0 percent of a 50 g day.

Does maple syrup fit a calorie deficit?

That depends on the rest of the day, not on maple syrup. For planning: 1 tbsp of maple syrup is 52 calories and 0 g of protein, 0 percent protein by energy, so pair it with something that carries more protein.

Which nutrients is maple syrup highest in?

The notable ones are riboflavin at 20 percent, measured per 1 tbsp of maple syrup. Everything else in the USDA record appears in the table on this page.

Why does mould grow on maple syrup kept in the cupboard?

It has a high water content, which allows mould to grow if left at room temperature. Always store opened bottles in the refrigerator to prevent this. If mould appears, you must discard the entire bottle.

Can maple syrup be used instead of honey in recipes?

Yes, but it is thinner than honey and has a distinct woody flavour. Baked goods will brown more quickly. You may need to reduce other liquids in the recipe to compensate for the thinner consistency.

Sources

• Syrups, maple — USDA FoodData Central, FDC ID 169661
• Daily Values for nutrition labelling, 21 CFR 101.9