Foods · Sweets
Calories in maple syrup
Maple syrup: about 260 calories per 100 g. A portion of 1 oz (28 g) has about 74 calories.
Calories and nutrients by portion
| Portion | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g (3.5 oz) | 100 g | 260 | 0 g | 67 g | 0.1 g |
| 1 oz | 28 g | 74 | 0 g | 19 g | 0 g |
| 1 tbsp | 20 g | 52 | 0 g | 13.4 g | 0 g |
| 1 serving 1/4 cup | 83 g | 216 | 0 g | 55.6 g | 0 g |
| 1 cup | 315 g | 819 | 0.1 g | 211.2 g | 0.2 g |
Where the calories come from
- Protein 0%
- Carbs 100%
- Fat 0%
Shares are estimated with 4 calories per gram of protein and carbohydrate and 9 per gram of fat.
Full nutrition per 100 g
| Calories | 260 kcal |
| Protein | 0 g |
| Carbohydrate | 67 g |
| of which sugars | 60.5 g |
| Fibre | 0 g |
| Fat | 0.1 g |
| of which saturated | 0 g |
| Cholesterol | 0 mg |
| Sodium | 12 mg |
| Potassium | 212 mg |
| Calcium | 102 mg |
| Iron | 0.1 mg |
| Water | 32.4 g |
How it compares with other sweets
Among the 7 sweets listed on this site, maple syrup ranks number 2 from the lowest in calories per 100 g, and number 5 from the highest in protein per 100 g.
Fewer calories per 100 g
- Vanilla ice cream 207 cal
More calories per 100 g
- Honey 304 cal
- Jelly beans 375 cal
- Sugar 387 cal
What 74 calories equal in exercise
For a 155 lb (70 kg) person, Harvard Health lists about 133 calories for 30 minutes of walking at 3.5 mph and about 288 for 30 minutes of running at 5 mph. By that chart, a portion of maple syrup (1 oz, 74 calories) equals about 17 minutes of walking or 8 minutes of running. Use the calories burned calculator for your own weight.
About these numbers
The figures come from the USDA FoodData Central entry “Syrups, maple”. They are reference averages, so brands, ripeness, cuts and recipes shift the real number. Treat them as estimates, and weigh food for the closest result.
Quick answers
How many calories are in maple syrup (1 oz)?
About 74 calories (≈). That is 1 oz (28 g) of maple syrup, using the USDA reference value of 260 calories per 100 g.
How many calories are in 100 grams of maple syrup?
About 260 calories (≈). One ounce (28 g) is about 74 calories.
How much protein is in maple syrup?
0 g per 100 g, and about 0% of its calories come from protein (≈). A portion of 1 oz has about 0 g.
Source
- USDA FoodData Central, SR Legacy: Syrups, maple (FDC ID 169661)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Harvard Health: calories burned in 30 minutes for people of three different weights
General information, not medical advice. Nutrient values are estimates and vary by product and portion.
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