FoodScore
0/ 100
Goodsweet· 100 g

Maple Syrup Pure

Pure maple syrup is a minimally processed sweetener with a moderate FoodScore of 64/100, largely due to its lack of fiber and protein, despite offering some essential minerals.

  • Pure maple syrup is a minimally processed sweetener, classified as NOVA 1.
  • It provides 13% of the Daily Value for zinc per 100g serving.
  • A 100g serving contains 212mg of potassium and 102mg of calcium.
  • It has no fiber or protein, and 0g of added sugar, as it is a natural sugar.
  • With 260 calories per 100g, it is a calorie-dense food.
  • Scores +20 points above the sweet category average (44/100 across 13 foods).
Fiber
0g
0% of Daily Value
Protein
0.04g
0% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
12mg
1% of Daily Value
+
What it brings to the table
Micronutrients (Zinc, Riboflavin)+4
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 64

Pure maple syrup earns a FoodScore of 64/100, placing it in the 'Good' category. This score reflects its status as a minimally processed food, which contributes a significant +10 bonus. It also receives a +4 bonus for its micronutrient content, specifically zinc and riboflavin. However, the score is moderated by its nutritional profile, which is typical for a natural sweetener. Maple syrup contains no fiber or protein, which are key components for higher scores in many food categories. While it is naturally sweet, it contains 0g of added sugar, as its sugars are intrinsic to the food itself. The absence of beneficial macronutrients like fiber and protein prevents it from achieving a higher score, despite its mineral contributions. To improve its score, maple syrup would need to naturally contain more fiber or protein, or offer a broader range of micronutrients in higher concentrations, which is not characteristic of this type of food.

Health benefits

What the nutrients in maple syrup pure actually do for you, grounded in established dietary science.

Supports Bone Health

Maple syrup contributes to bone health through its mineral content, particularly calcium and magnesium. A 100g serving provides 102mg of calcium, which is 8% of the Daily Value, and 21mg of magnesium, 5% of the Daily Value. Both minerals are crucial for maintaining bone density and structure. While not a primary source, these contributions can complement other dietary sources to support skeletal integrity. It's important to consume maple syrup in moderation as part of a balanced diet, considering its sugar content.

Contributes to Immune Function

Maple syrup offers a notable amount of zinc, a mineral vital for immune function. A 100g serving contains 1.47mg of zinc, providing 13% of the Daily Value. Zinc plays a critical role in the development and function of immune cells, helping the body defend against pathogens. Adequate zinc intake is emphasized by dietary guidelines for maintaining a robust immune system. However, due to its sugar content, maple syrup should not be relied upon as a primary source of zinc, but rather as a minor contributor within a varied diet.

Aids in Electrolyte Balance

The potassium content in maple syrup can contribute to electrolyte balance and overall cellular function. A 100g serving provides 212mg of potassium, which is 5% of the Daily Value. Potassium is an essential mineral involved in nerve signaling, muscle contractions, and maintaining fluid balance in the body. While this amount is not exceptionally high, it adds to the daily intake of this important electrolyte. Including a variety of potassium-rich foods is key for cardiovascular health and proper bodily functions.

Source of Antioxidants

Pure maple syrup contains various antioxidant compounds, which can help combat oxidative stress in the body. These compounds, including polyphenols, are naturally present in the sap from which maple syrup is made. While specific antioxidant levels can vary, research supports that these components contribute to the syrup's overall nutritional profile. Antioxidants are beneficial for cellular health by neutralizing free radicals. However, the overall health impact should be considered within the context of its sugar content.

How to eat it

Maple syrup is a popular natural sweetener in the US diet, often used to top breakfast foods like pancakes and waffles. Its unique flavor also makes it a versatile ingredient in baking, marinades, and dressings. While it is a source of natural sugars, it can be enjoyed in moderate portions as part of a balanced eating pattern. Consider its calorie density when incorporating it into meals.

Store pure maple syrup in the refrigerator after opening to maintain its freshness and prevent spoilage.
Use maple syrup as a natural sweetener in oatmeal, yogurt, or smoothies instead of refined sugars.
Incorporate maple syrup into homemade dressings or marinades for a touch of sweetness and flavor.
Pair maple syrup with foods rich in fiber and protein, like whole-grain pancakes or Greek yogurt, to help moderate blood sugar response.
Measure your serving size to manage calorie and sugar intake, typically a tablespoon or two is sufficient.
Things to keep in mind

Pure maple syrup is generally considered safe for consumption for most individuals at normal serving sizes. There are no widely documented common allergies specifically to maple syrup. Individuals with diabetes or insulin resistance should monitor their intake due to its high sugar content, even though it is a natural sugar. As with any calorie-dense food, excessive consumption can contribute to weight gain. There are no known significant drug interactions or specific populations for whom maple syrup is contraindicated, beyond general advice for managing sugar intake.

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Reader questions
Is pure maple syrup healthy?
Pure maple syrup is a minimally processed natural sweetener that offers some minerals like zinc, potassium, and calcium. While it is not a significant source of vitamins or fiber, it can be part of a healthy diet when consumed in moderation. Its healthfulness depends on portion size and overall dietary context, as it is primarily a source of sugar and calories.
Is pure maple syrup good for weight loss?
Pure maple syrup is calorie-dense, providing 260 calories per 100g. While it's a natural sweetener, it still contributes to overall calorie intake. For weight loss, it's generally recommended to limit foods high in sugars and calories. Using maple syrup sparingly and being mindful of portion sizes is key to incorporating it into a weight management plan.
Is pure maple syrup ultra-processed?
No, pure maple syrup is classified as NOVA 1, meaning it is unprocessed or minimally processed. It is made by boiling down the sap of maple trees, a process that concentrates its natural sugars and minerals without adding artificial ingredients or undergoing extensive industrial processing. This makes it a less processed alternative to many other sweeteners.
How does pure maple syrup compare to honey nutritionally?
Both pure maple syrup and honey are natural sweeteners with similar calorie and sugar content. Maple syrup tends to have more zinc and potassium, while honey may offer different trace minerals and unique antioxidant compounds. Both are minimally processed and should be consumed in moderation due to their sugar content. The choice often comes down to flavor preference and specific mineral needs.
Can I use pure maple syrup as a sugar substitute in baking?
Yes, pure maple syrup can be used as a sugar substitute in baking, often providing a distinct flavor. When substituting, you may need to adjust liquid amounts in the recipe, as maple syrup is a liquid sweetener. Generally, for every cup of granulated sugar, you can use about 3/4 cup of maple syrup and reduce other liquids by about 1/4 cup. It's a good way to use a natural sweetener.
Does pure maple syrup raise blood sugar?
Yes, pure maple syrup, like all forms of sugar, will raise blood sugar levels because it is primarily composed of carbohydrates in the form of sugars. While it contains some minerals, its glycemic impact is similar to other natural sugars. Individuals managing blood sugar should consume it in moderation and consider pairing it with fiber and protein to help slow glucose absorption.
What is the best way to store pure maple syrup?
Unopened pure maple syrup can be stored in a cool, dark place for an extended period. Once opened, it should always be stored in the refrigerator to prevent mold growth and maintain its quality. Proper refrigeration ensures the syrup remains fresh for several months. Freezing is also an option for long-term storage.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 169661)Updated 2026-04-20