Is maple syrup healthier than honey?

Marginally, and the six-row scorecard flatters neither. Maple syrup is 260 calories per 100g against honey's 304 calories, and it is lower in sugar by weight, 60.5g of sugar per 100g against 82.1g, because about a third of the bottle is still water. Protein, fat and fiber are near zero in both, so three rows tie, and honey takes the sodium row by 8mg of sodium per 100g, which nobody will taste. Both are sugar, so the pour decides more than the jar: a tablespoon of maple syrup is 52 calories against 64 for honey.

Which has more sugar, honey or maple syrup?

Honey, by a wide margin. USDA data lists 82.1g of sugar per 100g for honey against 60.5g for maple syrup, a difference of 21.6g of sugar per 100g. A tablespoon of honey weighs 21g and carries 17.2g of sugar, while a tablespoon of maple syrup weighs 20g and carries 12.1g. That is roughly four teaspoons of sugar against three.

Which has fewer calories, honey or maple syrup?

Maple syrup, on both measures. Per 100g it is 260 calories where honey is 304, which puts 44 calories per 100g between them. Spoon for spoon the gap holds, partly because honey is denser: a tablespoon of honey is 21g and 64 calories, a tablespoon of maple syrup 20g and 52. Over a quarter cup that becomes 258 calories of honey against 216 of syrup.

Can diabetics use maple syrup instead of honey?

Either counts as carbohydrate first. Per 100g, honey is 82.4g of carbohydrate against maple syrup's 67g, and the glycemic index runs 61 for honey against 54 for maple, which is the top of the low band. In the amounts people use, a tablespoon of honey is 17.3g of carbohydrate and a tablespoon of maple syrup 13.4g, so the size of the spoon sets the dose. Measure it rather than pour it, whichever jar is open.

Which has more minerals, honey or maple syrup?

Maple syrup, and it is not close. USDA data gives it 102mg of calcium per 100g against honey's 6mg, and 212mg of potassium per 100g against 52mg. A tablespoon works out to 20mg of calcium and 42mg of potassium from maple syrup against 1mg and 11mg from honey. Real amounts, and small ones next to a day's needs, so neither bottle is a mineral source. Honey's own claim is different: trace enzymes and antioxidants that maple does not carry.

Can I substitute maple syrup for honey in baking?

Yes, one for one, with two adjustments. Maple syrup is thinner, so take a little liquid out of the recipe, and honey browns faster and holds moisture, which is why honey cakes keep longer. At household scale the swap is small: a quarter cup of maple syrup is 216 calories against 258 for honey, carrying 50.2g of sugar against 69.8g. Flavor changes more than nutrition, since maple brings a caramel note where honey brings a floral one.

Is honey or maple syrup keto-friendly?

Neither. Honey is 82.2g of net carbs per 100g and maple syrup 67g, so one tablespoon of honey is 17.3g and one tablespoon of maple syrup 13.4g. A 20g daily carb budget is gone in a single spoonful of either, before anything else on the plate. Monk fruit and sugar-free syrups exist for exactly this reason.

Honey

Maple Syrup

All Comparisons

Honey vs Maple Syrup

Maple Syrup

Wins in 2 of 6 categories

Compare honey and maple syrup calories, sugar, glycemic index and minerals. Maple is lighter per spoon, honey is sweeter per gram, and both are sugar.

Verdict (USDA data)

Per 100g (USDA data), Honey has 304 calories vs Maple Syrup's 260. Pick Maple Syrup for fewer calories.

Sources: Honey (FDC 169640) · Maple Syrup (FDC 169661)

Log Honey or Maple Syrup in one photo

That took a search. Point Calvin at the plate and it takes about three seconds, with every food listed separately so you can fix anything it got wrong.

QR code linking to Calvin on the App Store

Point your phone's camera at the code, or have the link sent to you.

Nutrition Comparison (per 100g)

Nutrient	Honey		Maple Syrup
Calories	304	vs	260
Protein	0.3g	vs	0g
Carbs	82.4g	vs	67g
Fat	0g	vs	0.1g
Fiber	0.2g	vs	0g
Sodium	4mg	vs	12mg

Winner determined by: fewer calories, more protein, fewer carbs, less fat, more fiber, less sodium

Source: USDA FoodData Central. Honey: FDC 169640 · Maple Syrup: FDC 169661.

When to Choose Each

Choose Honey when:

You want the sweeter pour per gram (82.1g of sugar per 100g against 60.5g)
You're baking something that should stay moist for days, which honey's sugars manage better
You want the trace enzymes and antioxidants maple syrup does not carry
You're watching sodium at the margins (4mg of sodium per 100g against 12mg)

See full Honey nutrition

Choose Maple Syrup when:

You're counting calories (260 calories per 100g against 304)
You want less sugar by weight (60.5g of sugar per 100g against 82.1g)
You're watching blood sugar (glycemic index 54 against honey's 61)
You want the minerals (102mg of calcium and 212mg of potassium per 100g against 6mg and 52mg)

See full Maple Syrup nutrition

Frequently Asked Questions

Last updated: 2026-09-13

← Back to all comparisons

More condiments →Honey →Maple Syrup →