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Maple syrup nutrition facts
A 1 undetermined tbsp (20 g) serving of maple syrup provides 52 calories, 0 g protein, 13 g carbohydrate, and 0 g fat — about 0% of its calories from protein, 100% from carbohydrate, and 0% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
Vitamins & minerals
Per serving (20 g)
- Thiamin (B1)
- 0.01 mg
- Riboflavin (B2)
- 0.25 mg
- Niacin (B3)
- 0.02 mg
- Vitamin B6
- 0.00 mg
- Magnesium
- 4.20 mg
- Phosphorus
- 0.40 mg
- Zinc
- 0.29 mg
- Copper
- 0.00 mg
- Manganese
- 0.58 mg
- Selenium
- 0.12 mcg
Nutrition highlights
Per 1 undetermined tbsp (20 g), maple syrup is an excellent source of Manganese and Riboflavin.
% of the FDA Daily Value per 1 undetermined tbsp (20 g) serving.
Key metrics
Nutrient density
Per 100 kcal, maple syrup delivers about 5% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More calcium than 83% of foods · 67% of other
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest other to maple syrup by nutrition (per 100 g), and how each differs.
Questions
- How many calories are in maple syrup?
- A 1 undetermined tbsp (20 g) serving of maple syrup has about 52 calories. Per 100 g, it has 260 calories — a high calorie density.
- How much protein is in maple syrup?
- Maple syrup provides about 0 g of protein per 1 undetermined tbsp (20 g) serving.
- What are the macros in maple syrup?
- Per serving, maple syrup has roughly 0 g protein, 13 g carbohydrate, and 0 g fat. By calories, that is 0% protein, 100% carbohydrate, and 0% fat.
- Is maple syrup high in protein?
- Maple syrup has a protein density of about 0 g per 100 kcal, and 0% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in maple syrup?
- Per 1 undetermined tbsp (20 g), maple syrup is a notable source of Manganese and Riboflavin. The label above lists the full micronutrient profile with % Daily Values.
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References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 169661 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Maple syrup Nutrition Facts.” https://www.nutrifactshub.com/foods/maple-syrup