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Unsweetened maple syrup Calories
Unsweetened, low calorie, natural sweetener
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Unsweetened maple syrup (15 g) has 6 calories. That works out to 40 calories per 100 g. It contains 1.5 g of carbs, 0 g of protein, 0 g of fat and 0 g of fiber. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Unsweetened maple syrup Nutrition Facts
Selected: 1 tablespoon (medium) · 15 g
6
KCAL / 15G
Carbs
1.5g
· 1% DV
Protein
0g
· 0% DV
Fat
0g
· 0% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 100% · Protein 0% · Fat 0%
Unsweetened maple syrup nutrition facts table · 1 tablespoon (medium) (15 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 6 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.75 mg | 0% |
| Total carbohydrate | 1.5 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 0 g | 0% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Tablespoon of Unsweetened maple syrup?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 15 g | 6 kcal |
| 1 teaspoon (small) | 5 g | 2 kcal |
| 1 piece (small) | 10 g | 4 kcal |
| 1 serving (medium) | 20 g | 8 kcal |
| 2 tablespoon (large) | 30 g | 12 kcal |
| 1 pack (medium) | 50 g | 20 kcal |
| 100 g | 100 g | 40 kcal |
| 1 cup (jumbo) | 240 g | 96 kcal |
| 1 bottle (large) | 250 g | 100 kcal |
Calculated from 40 calories per 100 g.
Frequently Asked Questions About Unsweetened maple syrup
Does unsweetened maple syrup taste like real maple syrup?
Unsweetened maple syrup can echo maple’s aroma, but it usually does not taste exactly like syrup made from maple sap. Its sweetness, aftertaste, and thickness depend on the sweeteners and flavorings in that particular product.
Is unsweetened maple syrup actually sugar-free?
Not necessarily: “unsweetened” often means no sugar was added, rather than that the product contains absolutely no sugars or carbohydrates. Read the ingredients and nutrition label, especially if you are tracking sugar or carbohydrate intake.
What is unsweetened maple syrup made from?
Unsweetened maple syrup is commonly made with water, sweeteners, maple flavoring, and sometimes thickening agents, rather than being concentrated maple sap. Recipes vary by brand, so the ingredient list is the best way to identify what is in a bottle.
Can you bake with unsweetened maple syrup?
Yes, unsweetened maple syrup can be used in baking, but it may not behave like sugar or real maple syrup. It adds liquid, and its sweetener may brown differently, so replacing all the sugar in a recipe can change the texture and color.
Can unsweetened maple syrup be used in coffee or tea?
Yes, you can stir unsweetened maple syrup into coffee or tea for maple flavor and sweetness. Some versions dissolve less readily than granulated sweeteners, so mix it into the drink while it is hot.
How should you store unsweetened maple syrup after opening?
Follow the storage directions on the bottle; many unsweetened maple syrup products need refrigeration after opening. Keep the cap tightly closed, use a clean spoon, and discard the product if its smell, appearance, or texture changes noticeably.
Can unsweetened maple syrup replace real maple syrup in recipes?
Sometimes, but unsweetened maple syrup is not a reliable one-for-one substitute for real maple syrup. The products can differ in sweetness, viscosity, and maple flavor, so start with a smaller amount and adjust the recipe to taste.
Does unsweetened maple syrup caramelize when heated?
Not necessarily; unsweetened maple syrup may not caramelize like real maple syrup or sugar. Its behavior depends on the sweetener and other ingredients, and prolonged high heat can bring out an unpleasant aftertaste in some formulations.
Is unsweetened maple syrup suitable for people with diabetes?
Unsweetened maple syrup is not automatically blood-sugar neutral; some products still contain carbohydrates, and sweeteners differ. Check the label and account for the serving you use. If you have diabetes, a clinician or dietitian can advise on your individual plan.
Why is unsweetened maple syrup sometimes thinner than regular syrup?
Unsweetened maple syrup can be thinner because it may not contain the concentrated maple sugars that give traditional syrup its body. Some brands add thickeners, but consistency varies, so shake the bottle if the label recommends it.
Unsweetened maple syrup Vitamins & Minerals
Vitamins
B2
0mg · 0% DV
B1
0mg · 0% DV
B6
0mg · 0% DV
B3
0.01mg · 0% DV
Minerals
Manganese
0.03mg · 1% DV
Calcium
6mg · 1% DV
Magnesium
1.2mg · 0% DV
Potassium ⭐
6mg · 0% DV
Sodium
0.75mg · 0% DV
Unsweetened maple syrup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Unsweetened maple syrup
To burn the 6 calories in 1 tablespoon (medium) (15 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Unsweetened maple syrup?
Unsweetened maple syrup is a sugar-free syrup made to deliver the familiar maple flavour. Traditional maple syrup comes from boiling down the sap of maple trees, especially in Canada and the northeastern United States; sugar-free versions may use different recipes and are not necessarily reduced maple sap alone.
Its flavour is gently caramel-like and woody, with a pourable texture. Use it on pancakes or waffles, or stir a little into porridge, yoghurt or coffee. It can add sweetness without being a direct like-for-like substitute for honey or traditional maple syrup. At 40 calories per 100 g, it is relatively light, with very little protein or fat; its carbohydrate content is still worth considering. Check the ingredient label and serving size, as formulations vary.
How Nutritious Is Unsweetened maple syrup?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Unsweetened maple syrup Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Unsweetened maple syrup Contain Allergens?
No known major allergens
Which Diets Is Unsweetened maple syrup Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Unsweetened maple syrup Fat Profile
SATURATED
0g
MONOUNSATURATED
0g
POLYUNSATURATED
0g
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Nutrition data compiled from USDA FoodData Central and scientific sources.