How many carbs are in maple syrup?
One tablespoon of maple syrup (20g) has about 13g of carbohydrate and 13g of net carbs. Maple syrup has fewer carbs per tablespoon than honey, but is still almost entirely sugar.
Carbs by portion
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 tablespoon (20g) | 13.4g | 0.0g | 13.4g |
| 1 cup (315g) | 211.2g | 0.0g | 211.2g |
| 100 grams | 67.0g | 0.0g | 67.0g |
Net carbs
One tablespoon of maple syrup has about 13g of net carbs. There is no fiber in maple syrup. See the net carbs guide.
Glycemic index of maple syrup
The glycemic index of maple syrup is about 54. Maple syrup has a moderate glycemic index. Its primary sugar is sucrose (about 88%), which has a GI of 65, plus small amounts of glucose and fructose. The GI is slightly lower than table sugar.
For diabetes
One tablespoon of maple syrup has 13g of carbs, very similar to a tablespoon of table sugar (12g). The GI of 54 is slightly lower than table sugar, but the practical difference is small. Maple syrup contains small amounts of manganese and zinc, but not in quantities that offset the sugar load. Portion creep is common with syrups: most people pour more than one tablespoon on pancakes or waffles. See the diabetes carb-counting guide.
Keto and low carb
One tablespoon of maple syrup has 13g of carbs, which is too much for keto. Real maple syrup has no place in keto. Sugar-free maple-flavored syrups with sucralose are the standard keto substitute.
Good to know
Real maple syrup (Grade A or Grade B) is made by boiling down maple tree sap. It takes 40 to 50 liters of sap to produce 1 liter of syrup, which is why it is expensive. Imitation maple syrup (pancake syrup) is made from corn syrup with artificial flavoring and has similar or higher carb counts. Grade B (now called Grade A Dark) has more minerals and a stronger flavor, but identical carbs per tablespoon.
Full nutrition (per 100g)
- Calories: 260.0 kcal
- Carbohydrate: 67.04g
- Fiber: 0.0g
- Sugars: 60.46g
- Protein: 0.04g
- Fat: 0.06g
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Get the appFrequently asked questions
How many carbs are in maple syrup?
One tablespoon (20g) of maple syrup has about 13g of carbohydrate.
Is maple syrup lower in carbs than honey?
Slightly. One tablespoon of maple syrup has about 13g of carbs; honey has 17g, partly because honey is denser. Per 100g, maple syrup has 67g of carbs versus 82g for honey.
Is maple syrup keto?
No. One tablespoon has 13g of carbs, too much for keto.
What is the difference between real maple syrup and pancake syrup for carbs?
Pancake syrup made from corn syrup has similar or slightly higher carbs than real maple syrup. Neither fits keto.
How many carbs are in 1/4 cup of maple syrup?
About 56g of carbohydrate, based on USDA data (83g serving = 55.7g carbs).