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Maple Syrup

Syrup, maple, Canadian

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories270
% Daily Value
  • Total Fat 0 g0%
  • Saturated Fat —
  • Trans Fat —
  • Cholesterol 0 mg0%
  • Sodium 9 mg0%
  • Total Carbohydrate 67,38 g25%
  • Dietary Fiber 0 g0%
  • Total Sugars 59,92 g
  • Protein 0 g0%
  • Vitamin D —
  • Calcium 109 mg8%
  • Iron 0,11 mg1%
  • Potassium 225 mg5%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
100g of Syrup, maple contains 270 kcal calories, 0g protein, and 109mg calcium per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

270kcal
  • Protein0%(0 kcal)
  • Carbs100%(270 kcal)
  • Fat0%(0 kcal)

Nutrient density

14/ 100

Meets ≥10% Daily Value for 4 of 19 nutrients

Low nutrient density

Use Maple Syrup in your next meal plan

Melio can build a complete week of meals around Maple Syrup (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan

Category: Sweets

Low sodiumLow fatGluten-free
Potassium : Sodium ratio25.0 : 1
favorable
  • Maple Syrup has a potassium-to-sodium ratio of 25:1, which is considered favorable for blood-pressure support.

Full nutrient breakdown

per 100g
Macronutrients▾
Macronutrients
NutrientAmount% DV
Calories

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Also known as: Calories, kcal

270 kcal14%
Protein

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

0 g0%
Carbohydrates

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Also known as: Carbohydrates

67,38 g25%
Total fat

Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins.

Also known as: Total Lipid, Fat

0 g0%
Fiber

Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety.

Also known as: Dietary Fiber

0 g0%
Sugars

Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy.

Also known as: Total Sugars

59,92 g—
Minerals▾
Minerals
NutrientAmount% DV
Sodium

Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure.

Also known as: Salt (as Na)

9 mg0%
Potassium

Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.

225 mg5%
Calcium

Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.

109 mg8%
Magnesium

Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.

21 mg5%
Iron

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

0,11 mg1%
Zinc

Trace mineral essential for immune function, wound healing, and protein synthesis.

0,7 mg6%
Manganese

Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense.

2,3 mg100%
Fat detail▾
Fat detail
NutrientAmount% DV
Cholesterol

Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people.

0 mg0%
Vitamins▾
Vitamins
NutrientAmount% DV
Vitamin A

Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents.

Also known as: Retinol Activity Equivalents, RAE

0 µg0%
Vitamin C

Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption.

Also known as: Ascorbic Acid

0 mg0%
Thiamin (B1)

B-vitamin required for carbohydrate metabolism and nervous-system function.

Also known as: Vitamin B1, Thiamine

0,07 mg6%
Riboflavin (B2)

B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN.

Also known as: Vitamin B2

1,27 mg98%
Niacin (B3)

B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP.

Also known as: Vitamin B3, Nicotinic Acid

0,08 mg1%
Vitamin B12

B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods.

Also known as: Cobalamin

0 µg0%
Other▾
Other
NutrientAmount% DV
Water

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.

32,15 g—
Caffeine

Naturally occurring stimulant found in coffee, tea, cocoa, and some soft drinks. Acts on the central nervous system.

0 mg—

Household serving sizes

g
60 milliliter
80 g

Frequently asked questions about Maple Syrup

How many calories in Maple Syrup?

Maple Syrup contains 270 kcal per 100 grams, sourced from USDA FoodData Central.

How much sodium is in Maple Syrup?

Maple Syrup contains 9 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.

What are the macros in Maple Syrup?

Per 100 grams, Maple Syrup contains 0 g protein, 67.38 g carbohydrates, and 0 g total fat.

Is Maple Syrup good for keto or low-carb?

Maple Syrup has 67.4 g carbs per 100 g — typically not a keto or low-carb staple.

Where does Maple Syrup nutrition data come from?

Nutrition data for Maple Syrup is sourced from USDA FoodData Central (FDC ID 170276). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/170276/nutrients.

Diet compatibility

  • Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
  • Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
  • Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.

Foods that pair well with Maple Syrup

Complementary ingredients from related USDA categories — useful starting points when planning a meal around Maple Syrup.

3 meal ideas using Maple Syrup

Starter templates matched to Maple Syrup's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.

  • Breakfast

    Easy morning meal with maple Syrup

    Use maple Syrup alongside eggs, whole-grain toast, and fresh fruit for a breakfast that covers every macro without much effort.

  • Lunch

    Balanced lunch plate with maple Syrup

    Build a plate around maple Syrup, a lean protein, and a small serving of whole grains for a lunch that lands within 500–600 kcal.

  • Dinner

    Low-sodium dinner with maple Syrup

    Roast maple Syrup with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.

Where does this data come from?

Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.

Data sourced from USDA FoodData Central (FDC ID: 170276), accessed 2019-04-01.

Published: 2019-04-01

More foods in Sweets

Use Maple Syrup in your next meal plan

Melio can build a complete week of meals around Maple Syrup (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan
Maple Syrup: 9 mg Sodium, 67 g Carbs per 100g + recipes | План харчування