Is Maple Syrup Healthier Than Sugar? Here’s How They Compare

If you're trying to cut back on sugar, you might wonder whether it’s better to swap in natural sweeteners. Maple syrup, with its rich, brown color and unmistakable flavor, is sometimes promoted as a natural alternative to sugar. But is maple syrup better than sugar?

Read on to see how maple sugar compares to sugar, the nutritional differences between the two sweeteners, and which is better for your health.

What is maple syrup?

Maple syrup is a sweetener made from the sap of maple trees. Canada produces the most maple syrup in the world, followed by the U.S. Sap season is usually between March and May, leaving a short, once-a-year window to produce maple syrup.

Natural maple syrup is made from tapping sap from sugar maple trees. The watery sap is then concentrated and boiled. It takes about 10 gallons of sap to create just 33 ounces (about 2 lbs) of maple syrup. This may be why maple syrup has the nickname “liquid gold” in some parts of Canada. 

Types of maple syrup

The International Maple Syrup Institute classifies maple syrup according to color and flavor:

• Golden maple syrup has a light color and a delicate taste. It’s subtle and popular for pancakes, French toast, and waffles.

• Amber maple syrup is a medium-gold color with a rich flavor. This type of maple syrup is the most versatile. It works well as a breakfast topping, or in sauces and dressings.

• Dark maple syrup is a rich, brown color with a robust maple flavor. This stronger syrup is great for cooking and baking. Some people use it to replace regular sugar in batter.

• Very dark maple syrup can be almost black in color. Chefs who want a strong maple flavor may use this syrup when grilling or roasting meats, for example.

EXPERT PICKS: WHAT TO READ NEXT

• Natural sugars: Natural sugars like agave, molasses, and honey can be helpful replacements for table sugar. Learn the pros and cons of each. 

• Is honey healthier than sugar? Like white sugar, honey is an added sugar that you should limit in your diet. But honey has some health advantages over sugar. 

• Is natural sugar better than refined sugar? Yes. Natural sugar is better for you, since foods that contain it also provide nutrients that can benefit your health.

Is maple syrup better than sugar?

Yes, slightly. Both are forms of added sugar, and both are pure carbohydrate (sugar). The two sweeteners have a very similar number of calories. But maple syrup has a few nutritional advantages over table sugar.

Contains some vitamins and minerals

Maple syrup contains vitamins and minerals. For most of them, the amount is small. But maple syrup contains a good dose of: 

• Vitamin B2 (which supports metabolism) 

• The mineral manganese (which supports bone health)

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White sugar contains no vitamins or minerals.

Provides antioxidants 

Maple syrup provides lignans and polyphenols, which are two types of antioxidants. Antioxidants are nutrients that help protect your body’s cells from damage. This damage can increase your risk for chronic conditions, including:

• Type 2 diabetes

• Cancer 

• Heart disease

• Excess weight

• Neurological disorders like Alzheimer’s disease and Parkinson’s disease

Getting antioxidants in your diet from many different foods can benefit your health. 

May support gut health

Maple syrup contains inulin, a helpful prebiotic fiber that acts as fuel for the probiotics (good bacteria) living in your gut.

Better for blood sugar

Maple syrup has a lower glycemic index (GI) than regular sugar:

• Maple syrup’s GI is 54.

• White sugar’s GI is around 65.

This means that for similar amounts, maple syrup doesn’t raise your blood sugar as much as sugar does. Foods with a lower GI are better for you than those with a higher GI, especially if you have diabetes or prediabetes. 

Researchers actually looked into maple syrup’s impact on blood sugar. In one study, 42 adults with a larger body size swapped 5% percent of their total calorie intake from sugar. Instead, they used either maple syrup or an artificially flavored sucrose syrup for 8 weeks. 

The researchers found that replacing sugar with maple syrup:

• Led to a slower rise in blood sugar

• Decreased abdominal fat mass (fat around the midsection)

• Improved blood pressure 

• Reduced the number of harmful bacteria in the gut 

Note that this study was partially funded by Québec Maple Syrup Producers. That doesn’t mean the results are untrue. But it does mean there’s some risk that results could be biased. And this is just one small study. More studies are needed before dietary recommendations can be made. 

Is it OK to eat maple syrup every day?

Yes. All types of added sugars, including maple syrup, are OK to eat in small amounts. But keep in mind that added sugars can harm your health when consumed in excess. The World Health Organization (WHO) recommends limiting added sugars to no more than 12 tsp (48 g) per day.

Eating more than this amount of added sugar is linked to an increased risk of:

• Weight gain

• High cholesterol

• Type 2 diabetes

• Heart disease

• Cancer

• Depression

• Cognitive impairment 

Remember that added sugar isn’t found only in cookies, cake, and sugary drinks. Added sugar goes by many different names. And it’s added to condiments, yogurt, and protein bars, along with many other packaged foods. 

Aim to have less than 12 tsp of added sugars each day from all sources combined. 

Nutritional breakdown of maple syrup

Here’s the nutrition information for 1 tablespoon (20 g) of maple syrup compared to 1 tablespoon of white sugar:

* Percentages are based on the percent daily value, or how much of a nutrient you’re recommended to eat per day.

What should you look for when choosing a maple syrup?

You can choose golden, amber, dark, or very dark maple syrup, depending on your taste preference. Darker syrups contain more antioxidants than lighter syrups. Otherwise, the nutritional value is similar for all types of maple syrup. 

Be sure to look for the words “real maple syrup” on the bottle. And read the ingredient list. Real maple syrup is made from just one ingredient: maple syrup. Other syrups may be shelved nearby at the grocery store, but they aren’t pure maple syrup. They may go by the names:

• Breakfast syrup

• Pancake syrup

• Maple-flavored syrup

These syrups are made from high-fructose corn syrup or cane sugar, water, and artificial color and flavor. They have no health benefits.

Why trust our experts?

Written by:

Cara Rosenbloom, RD

Cara Rosenbloom, RD, has been a registered dietitian for 22 years. She began her career working as a dietitian at Toronto's Hospital for Sick Children (SickKids).

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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