Home › Food list › Maple Syrup
Maple Syrup has a low glycemic index of 54 (typical range 48 to 60). A serving of 1 tbsp (20 g) has a glycemic load of 7, which is low. Per 100 g it provides 260 calories, 0 g protein, 67 g carbohydrate (0 g fiber, 60.5 g sugars) and 0.1 g fat.
Serving used for glycemic load: 1 tbsp (20 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 260 kcal | 52 kcal |
| Protein | 0 g | 0 g |
| Carbohydrate | 67 g | 13.4 g |
| Fiber | 0 g | 0 g |
| Sugars | 60.5 g | 12.1 g |
| Fat | 0.1 g | 0 g |
| Saturated fat | 0 g | 0 g |
| Sodium | 12 mg | 2 mg |
| Potassium | 212 mg | 42 mg |
Other sweeteners with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Powdered Sugar | 65 | 5 |
Maple Syrup has a glycemic index of 54, which is low (low is 55 or under, high is 70 or over). The glycemic load of a 1 tbsp (20 g) serving is 7, which is low.
Glycemic load is the better guide, because it accounts for portion size. A serving of maple syrup has a glycemic load of 7 (low). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Maple Syrup has 260 calories per 100 g, and about 52 calories in a 1 tbsp (20 g) serving.
Photograph your plate, scan a barcode or say what you ate. NutriOptio grades every food for glycemic load, Nutri-Score and processing, weighted to your goal.
Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Syrups, maple” (FDC 169661). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm.
General information, not medical advice.
Glycemic load explainedGlycemic index guideNutri-ScoreNOVAAll foods