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Maple Syrup

Maple Syrup — Nutrients, Health Benefits, and Shopping Tips

Maple syrup photo

Listonic Team

September 4, 2024

Harvested from the sap of maple trees, maple syrup offers a natural sweetness that enhances both sweet and savory dishes. Learn about the different grades and their unique flavors, and how to incorporate this wholesome sweetener into your culinary creations.

Nutrition facts

Check the detailed nutritional values of maple syrup, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 260 kcal

Nutrients per: 100 g% Daily Value*
Carbs67 g24.36%
Fiber0 g-
Sugars61 g122%
Glycemic Index54 -
Protein0 g-
Sodium12 mg0.52%
Total Fat0 -

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes maple syrup stand out:

54

🟢 Low Glycemic Index

Did you know?

🛒
Select 100% pure maple syrup.
😋
Maple syrup is harvested from the sap of maple trees and is a traditional product of Canada and the northeastern US.
📦
Store unopened maple syrup in a cool, dry place. Once opened, refrigerate and use within a year.

Health benefits

Uncover how maple syrup, when used in moderation, can add natural sweetness to your diet while contributing to a balanced and healthy lifestyle.
  • Contains antioxidants such as phenolic compounds, which help protect the body from free radicals and reduce inflammation.
  • Provides essential minerals such as zinc and manganese, which support immune function and overall health.
  • Lower glycemic index compared to refined sugar, potentially causing less of a spike in blood sugar levels.
  • Natural sweetener, providing a more wholesome alternative to processed sugars.

Health risks

Understand the associated risks with maple syrup.
  • High sugar content which can contribute to weight gain, tooth decay, and increased risk of diabetes when consumed frequently.
  • High calorie content which can contribute to weight gain if consumed in large quantities, especially when paired with high-calorie foods like pancakes or waffles.
  • Low nutrient density despite containing some minerals, maple syrup is primarily composed of sugar and offers limited nutritional value.
  • Potential for contamination with mold or other toxins if the syrup is not properly processed, stored, or handled.
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How to choose maple syrup

Maple syrup should have a clear, amber color and a smooth, fluid consistency that pours easily. It should be free from any sediment or cloudiness. The flavor should be rich and sweet, with subtle notes of caramel and vanilla.

Steer clear of maple syrup that is overly thick or crystallized, which can indicate improper storage or aging. Good maple syrup should coat the palate luxuriously, enhancing pancakes, waffles, and a variety of desserts with its natural sweetness.

How to choose maple syrup

How to store maple syrup

Unopened maple syrup should be kept in a cool, dark place. Once opened, store it in the refrigerator to prevent mold growth and maintain its flavor. Properly stored, opened maple syrup can last for up to a year.

Leaving opened maple syrup at room temperature can lead to fermentation and spoilage. Avoid storing it in the original tin once opened, as it can impart a metallic taste. Transfer to a glass or plastic container and ensure the lid is tightly sealed.

✅ Extra Tip

For extended storage, unopened maple syrup can be frozen, which preserves its flavor and quality indefinitely. Just be sure to leave some space in the container for expansion.

How long does it last?

Maple syrup can last for 1-2 years unopened when stored in a cool, dark place. Once opened, it should be refrigerated and used within 6-12 months.

What to do with leftovers?

Leftover maple syrup can be used in a variety of sweet and savory dishes. Drizzle it over pancakes, waffles, or French toast for a classic breakfast treat, or mix it into oatmeal or yogurt for added sweetness. Maple syrup is also great when used as a sweetener in baking, where it can add moisture and flavor to cakes, muffins, or cookies.

Use maple syrup as a glaze for roasted meats like ham or pork, where its sweetness pairs beautifully with savory flavors. If you have a lot of maple syrup, consider making a batch of maple butter or maple-flavored whipped cream to serve with desserts. Maple syrup can also be mixed into salad dressings with mustard and vinegar, or stirred into cocktails for a sweet twist. For a quick snack, drizzle maple syrup over fresh fruit, or use it as a dip for apple slices or roasted nuts.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

How maple syrup supports specific health conditions

Maple syrup is a natural sweetener that provides small amounts of minerals like zinc and manganese, supporting immune health and promoting bone health.

However, due to its high sugar content, maple syrup should be consumed in moderation to maintain blood sugar control and heart health. Opting for pure maple syrup ensures you get the maximum nutritional benefits without additives, making it a better alternative to refined sugars.

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