Oils & Sweeteners

Maple Syrup

Rich in Riboflavin (B2)

Overview

Why use maple syrup?

Maple syrup is a sugar first and foremost: a tablespoon brings 52 calories and about 12 grams of sugar. What sets it apart from plain table sugar is a small cast of minerals and a surprising amount of riboflavin, though it still belongs in the treat column rather than the health-food one.

Good to know: It is still added sugar at roughly 60 g per 100 g, so treat it as a sweetener to use sparingly rather than a mineral source.

Unusually rich in riboflavin
One tablespoon supplies 0.25 mg of riboflavin, 20% of the Daily Value, a B vitamin your cells use to turn food into usable energy.
Trace minerals table sugar lacks
Per 100 g it offers 1.47 mg zinc (13% DV) and 102 mg calcium (8% DV), nutrients refined white sugar simply does not carry.
Potassium and magnesium
Maple syrup provides 212 mg potassium and 21 mg magnesium per 100 g, both 5% DV, minerals involved in fluid balance, nerve signalling and muscle function.

Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.

Nutrition facts

What’s in maple syrup?

Calories

260kcal

Protein

0.04g

Carbs

67g

Fat

0.06g

Fiber

Sugars

60g

Minerals

Calcium102 mg8%
Iron0.11 mg1%
Magnesium21 mg5%
Phosphorus2 mg0%
Potassium212 mg5%
Sodium12 mg1%
Zinc1.5 mg13%
Copper0.02 mg2%
Selenium0.6 µg1%

Vitamins

Thiamin (B1)0.07 mg6%
Riboflavin (B2)1.3 mg98%
Niacin (B3)0.08 mg1%
Vitamin B6<0.01 mg0%

% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.

Side by side, per 100 g

Maple Syrup vs Honey

Nutrient	Maple Syrup	Honey
Calories	260 kcal	304 kcal
Protein	0.04 g	0.3 g
Fat	0.06 g	0 g
Saturated fat	<0.01 g	0 g
Sugars	60 g	82 g
Fiber	0 g	0.2 g
Calcium	102 mg	6 mg
Iron	0.11 mg	0.42 mg
Magnesium	21 mg	2 mg
Potassium	212 mg	52 mg