Maple Syrup vs Sugar: Calories, Nutrition and How to Swap

Maple syrup or sugar? Both sweeten, but they are not the same. Here's how pure maple syrup compares with white sugar on calories and nutrition, and how to swap one for the other in your kitchen.

1. Maple syrup calories vs sugar

According to the USDA, 1 tablespoon of pure maple syrup has approximately 52 calories and 13.4 grams of carbohydrate, with 12.1 grams coming from sugar. The amount of protein is minimal at only 0.008 grams, and the fat content is 0.012 grams.

By comparison, 1 tablespoon of white sugar has approximately 48.9 calories and 12.6 grams of carbohydrate, with 12.57 grams coming from sugar and 0 grams of fat and protein. White sugar contains no measurable vitamins or minerals.

One teaspoon of pure maple syrup has around 17 calories.

Unlike white sugar, pure maple syrup contains small amounts of minerals such as manganese, zinc, calcium and magnesium.

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2. Glycemic index

The glycemic index (GI) estimates how quickly a food raises blood sugar. Pure maple syrup has a GI of around 54, compared with around 65 for table sugar. A lower GI means a slightly slower rise, but maple syrup is still a sugar and is best enjoyed in moderation.

3. Less processing

Pure maple syrup is made by boiling down the sap of sugar maple trees. Nothing is added. White sugar, by contrast, is refined from sugar cane or sugar beets in several steps.

4. What's in pure maple syrup

• Minerals: pure maple syrup contains manganese, zinc, calcium, magnesium and potassium.
• Antioxidants: it contains naturally occurring plant compounds, including polyphenols.
• One ingredient: pure maple syrup is just concentrated maple sap, with no additives.

Pure maple syrup and white sugar have similar calories, but maple syrup brings real maple flavour, a few minerals and just one ingredient. Use it in moderation as a natural swap for sugar in your favourite recipes.