Maple Syrup vs Honey nutrition
Maple syrup has more calcium and potassium. Honey has more sugar, carbs and calories.
- Maple syrup100 g
- Honey100 g
Each row is scaled on its own: the larger amount fills the bar. The numbers on the right are the real amounts.
Each food is weighed the same: 100 grams of each. The longer bar has more.
Show all 15 nutrients
Exact amounts and % Daily Value
| Nutrient | Maple syrup | Honey | Daily Value |
|---|---|---|---|
| Calories | 260 kcal (13%) | 304 kcal (15%) | 2,000 kcal |
| Protein | 0.04 g (<1%) | 0.3 g (<1%) | 50 g |
| Fat | 0.06 g (<1%) | 0 g (0%) | 78 g |
| Saturated fat | 0.01 g (<1%) | 0 g (0%) | 20 g |
| Carbs | 67 g (24%) | 82.4 g (30%) | 275 g |
| Fiber | 0 g (0%) | 0.2 g (<1%) | 28 g |
| Sugar | 60.5 g | 82.1 g | none set |
| Cholesterol | 0 mg (0%) | 0 mg (0%) | 300 mg |
| Salt (sodium) | 12 mg (<1%) | 4 mg (<1%) | 2,300 mg |
| Potassium | 212 mg (5%) | 52 mg (1%) | 4,700 mg |
| Calcium | 102 mg (8%) | 6 mg (<1%) | 1,300 mg |
| Iron | 0.11 mg (<1%) | 0.42 mg (2%) | 18 mg |
| Magnesium | 21 mg (5%) | 2 mg (<1%) | 420 mg |
| Vitamin A | 0 µg (0%) | 0 µg (0%) | 900 µg |
| Vitamin C | 0 mg (0%) | 0.5 mg (<1%) | 90 mg |
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How the numbers are taken. Amounts are per 100 g of the edible part, from USDA FoodData Central (SR Legacy, public domain), in the state named — raw, boiled, roasted and so on. Percentages use the FDA Daily Values for adults and children aged 4 and over, set around a 2,000-calorie diet; your own needs can be different. This site compares amounts — it does not give diet or medical advice. Sources and limits.
What is being compared
This page compares maple syrup and honey as USDA FoodData Central lists them: “Syrups, maple” (FDC 169661) and “Honey” (FDC 169640). All figures start from 100 grams of the edible part.
Per 100 grams
Per 100 grams, maple syrup has more fat (0.06 vs 0 g, against none), saturated fat (0.01 vs 0 g, against none), sodium (12 vs 4 mg, 3.0 times as much), potassium (212 vs 52 mg, 4.1 times as much), calcium (102 vs 6 mg, about 17 times as much) and magnesium (21 vs 2 mg, about 11 times as much). Honey has more calories (304 vs 260 kcal), protein (0.3 vs 0.04 g, 7.5 times as much), carbohydrate (82.4 vs 67 g), fiber (0.2 vs 0 g, against none), sugars (82.1 vs 60.5 g), iron (0.42 vs 0.11 mg, 3.8 times as much) and vitamin C (0.5 vs 0 mg, against none). They are within 3% of each other for cholesterol and vitamin A.
Read the rest — 4 more sections
Per serving
A serving as USDA measures it is 1 tbsp of maple syrup (20 g) and 1 tbsp of honey (21 g). The two servings weigh about the same, so the per-serving picture follows the per-100 g one closely. No nutrient changes leader when you switch from 100 g to servings. One serving is 52 kcal of maple syrup against 63.8 kcal of honey.
For the same calories
To get 100 kcal you would eat 38.5 g of maple syrup or 32.9 g of honey. At that equal energy, maple syrup carries 0.02 g of protein and honey 0.1 g. Fiber per 100 kcal is 0 g against 0.07 g. Measured per 100 kcal, every nutrient keeps the same leader as per 100 g.
Where the calories come from
Roughly, 0% of the energy in maple syrup comes from protein, 0% from fat and 100% from carbohydrate; for honey it is 0%, 0% and 100%. These shares use the general 4, 9 and 4 kcal per gram and can differ slightly from USDA's own energy factors.
Against the Daily Value
1 tbsp of maple syrup reaches its largest shares of the Daily Value in carbohydrate (5%), calcium (2%) and magnesium (1%); 1 tbsp of honey reaches its largest shares of the Daily Value in carbohydrate (6%). Daily Values are the FDA label reference amounts for adults and children aged 4 and over, set around a 2,000-calorie diet; they are a yardstick for reading labels, not a target for any one person.