Maple syrup, pure
A vegan alternative to honey for protein pancakes; choose pure syrup over "pancake syrup".
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Maple syrup, pure for gym-goers
Per 100 g, maple syrup, pure provides 260 kcal, 0 g protein, 67 g carbohydrate (0 g fiber, 60.5 g sugars) and 0.1 g fat (0 g saturated). It's mainly a carb source, so pair it with some protein to make a complete meal.
A typical serving (1 tbsp, about 20 g) comes to roughly 52 kcal and 0 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Maple syrup, pure
Pure maple syrup is maple tree sap boiled down until most of the water has evaporated. Per gram it has fewer calories and less sugar than honey, and it's fully vegan. For a sweetener it carries noticeable calcium, potassium, magnesium and zinc, although portions are small.
In a gym diet
Maple syrup does the same job as other sweeteners in a gym diet: it flavors protein pancakes, oats or yogurt, or tops up carbs around training. A tablespoon (about 20 g) brings roughly 52 kcal and 13 g of carbohydrate, with practically no protein or fat. Liquid sugar is easy to overpour, so on a cut measure it instead of drizzling freely. Vegan lifters often use it in place of honey in recipes.
Preparation and cooking
Use it straight from the bottle or warm it a little so it pours easily; heating doesn't change the calories. It adds moisture in baking, so when you swap it for granulated sugar, cut other liquids slightly. Weighing the syrup gives a far more accurate log than eyeballing a drizzle.
Buying and storage
Look for 100% pure maple syrup on the label. Anything sold as pancake or table syrup is often flavored glucose or corn syrup with little or no maple. Once opened, keep it in the fridge, where it lasts for months, and throw it out if mold appears on the surface.
Things to watch
It's still added sugar, and the minerals don't offset that in normal servings. If you're monitoring blood sugar, treat it like any other syrup and follow your clinician's advice.
Meal ideas
- Weekend protein pancakes with blueberries, a tablespoon of maple syrup and a side of egg whites.
- Vegan breakfast: overnight oats with soy milk, chia seeds, apple and a little maple syrup.
- Roasted sweet potato cubes glazed with maple syrup and cinnamon alongside grilled chicken.
Nutrient highlights
Good source (10–19% DV per 100 g): Zinc (14%).
How it ranks among 14 Snacks & Other
| Protein per 100 kcal | 0.0 g | #14 of 14 |
| Protein per 100 g | 0 g | #14 of 14 |
| Fiber per 100 g | 0 g | #14 of 14 |
| Lowest calories per 100 g | 260 kcal | #5 of 14 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Honey
304 kcal · P 0.3 · C 82.4 · F 0
→Jam / preserves, strawberry
278 kcal · P 0.4 · C 68.9 · F 0.1
→Applesauce, unsweetened
42 kcal · P 0.2 · C 11.3 · F 0.1
→Dark chocolate, 70-85% cacao
598 kcal · P 7.8 · C 45.9 · F 42.6
→Rice cakes, brown rice, plain (unsalted)
387 kcal · P 8.2 · C 81.5 · F 2.8
→Pretzels, hard, salted
380 kcal · P 10.3 · C 79.8 · F 2.9
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in maple syrup, pure?
Maple syrup, pure has about 260 kcal per 100 g, or roughly 52 kcal per 1 tbsp (20 g).
How much protein is in maple syrup, pure?
About 0 g of protein per 100 g and 0 g per 1 tbsp. That works out to 0.0 g per 100 kcal, so it's not primarily a protein source.
Is maple syrup, pure good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Is pure maple syrup better than pancake syrup?
Pure maple syrup has one ingredient. Most pancake syrups are flavored glucose or corn syrup with colorings and preservatives. Calories are broadly similar, but the real thing has more minerals and a stronger flavor, so a smaller amount may satisfy you.
Does maple syrup grade affect nutrition?
Grades describe color and flavor, from golden and delicate to very dark and strong, and mostly reflect when the sap was harvested. Darker grades may have slightly more minerals and antioxidant compounds, but sugar and calories are practically the same.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.