In short: 100 g of maple syrup contains 260 calories, 0.04 g of protein, 67 g of carbohydrate and 0.06 g of fat. A tbsp (20 g) portion has about 52 calories and 0.01 g of protein.
Below are the full values per 100 g and per typical portion, taken from the USDA FoodData Central figure for this exact food, followed by what those numbers mean in practice.
| Nutrient | Per 100 g | Per tbsp |
|---|---|---|
| Calories | 260 kcal | 52 kcal |
| Protein | 0.04 g | 0.01 g |
| Total fat | 0.06 g | 0.01 g |
| Saturated fat | 0.01 g | 0 g |
| Monounsaturated fat | 0.01 g | 0 g |
| Polyunsaturated fat | 0.02 g | 0 g |
| Carbohydrate | 67 g | 13 g |
| Dietary fiber | 0 g | 0 g |
| Total sugars | 60 g | 12 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 12 mg | 2.4 mg |
It contains no dietary fiber.
Sugar accounts for 60 g per 100 g, so portion size matters if you are watching sugar intake.
It is low in sodium, at 12 mg per 100 g.
The standout micronutrient is riboflavin, at 98% of the daily value per 100 g — riboflavin helps convert food into energy.
| Nutrient | Per 100 g | Per tbsp |
|---|---|---|
| Potassium | 212 mg | 42 mg |
| Calcium | 102 mg | 20 mg |
| Iron | 0.11 mg | 0.02 mg |
| Magnesium | 21 mg | 4.2 mg |
| Zinc | 1.5 mg | 0.29 mg |
| Selenium | 0.6 µg | 0.12 µg |
| Nutrient | Per 100 g | Per tbsp |
|---|---|---|
| Vitamin A | 0 µg | 0 µg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin E | 0 mg | 0 mg |
| Vitamin K | 0 µg | 0 µg |
| Thiamin | 0.07 mg | 0.01 mg |
| Riboflavin | 1.3 mg | 0.25 mg |
| Niacin | 0.08 mg | 0.02 mg |
| Vitamin B-6 | 0 mg | 0 mg |
| Vitamin B-12 | 0 µg | 0 µg |
| Folate | 0 µg | 0 µg |
| Choline | 1.6 mg | 0.32 mg |
How it compares with similar foods
Protein per calorie is the measure that matters when the goal is to hit a protein target without overshooting total energy. By protein per 100 calories it ranks 106th out of 109 foods in this reference. Within other foods, the highest are:
| Food | Protein | Calories |
|---|---|---|
| Soy Sauce | 8.1 g | 53 kcal |
| Hummus | 7.8 g | 237 kcal |
| Dark Chocolate | 6.1 g | 579 kcal |
How to use these numbers
Percentages of daily value are calculated from the FDA Daily Values used on US nutrition labels, which assume a 2,000 calorie diet; your own targets may be higher or lower. If you want the values for your own body weight and activity level rather than a reference diet, the protein and macro calculator turns a calorie and protein target into numbers you can use.
Related foods
Source
All values come from USDA FoodData Central (SR Legacy), food ID 169661, published under CC0 1.0 as public domain data. Values are per 100 g of the food as described: Syrups, maple.