How much protein is in real maple syrup?

January 10, 2026 •

3 min read

According to the USDA, a standard 100-gram serving of pure maple syrup contains a negligible 0.04 grams of protein, meaning it is not a significant source of this macronutrient. This fact often surprises those who view natural products as nutritionally dense across the board.

Quick Summary

Pure maple syrup offers only trace amounts of protein, so it is not a meaningful source of the macronutrient. The sweetener is primarily composed of carbohydrates in the form of sugars, with minimal fat and protein content. It does, however, contain some vitamins, minerals, and antioxidant compounds.

Key Points

Trace Protein: Real maple syrup contains a negligible amount of protein, approximately 0.04 grams per 100-gram serving.
Carbohydrate-Based: Maple syrup's calories come almost entirely from carbohydrates, specifically sugars, not protein.
Sap's Composition: The low protein content is due to maple syrup's origin as boiled-down tree sap, which is primarily water and sugar.
Not a Protein Source: It is inaccurate to consider maple syrup a source of dietary protein due to its minimal quantity.
Consider Pairing: To increase protein, pair maple syrup with other high-protein foods like yogurt or nuts, rather than relying on the syrup itself.

Understanding the Nutritional Profile of Real Maple Syrup

Many consumers turn to natural sweeteners like real maple syrup as an alternative to highly processed sugars, often assuming they offer a more balanced nutritional profile. While real maple syrup is less processed than refined white sugar, it is essential to understand its actual composition. As confirmed by multiple nutritional databases, real maple syrup is overwhelmingly a source of carbohydrates, with a minimal presence of protein or fat.

The Source of Protein: Why Maple Syrup Lacks It

To understand why maple syrup contains so little protein, one must consider its origin. Maple syrup is produced by collecting and boiling down the sap of maple trees. The primary role of tree sap is to transport water, sugars, and some minerals from the tree's roots to its leaves. Protein, on the other hand, is built from amino acids and is crucial for building and repairing body tissues, as well as many metabolic processes. Protein is primarily found in a tree's cellular structure, not in the sugary liquid that is the sap. The intensive boiling process further concentrates the sugars, leaving behind an extremely low concentration of protein in the final product.

What Nutrients Are Found in Real Maple Syrup?

Despite its negligible protein content, real maple syrup does possess some other redeeming nutritional qualities that set it apart from refined sugar. It contains an array of vitamins and minerals, although the amounts vary. It is a good source of manganese and riboflavin (Vitamin B2), and provides smaller amounts of zinc, calcium, and potassium. It also contains bioactive compounds with potential antioxidant properties. However, its high sugar content should be considered, as these benefits do not negate the health risks associated with overconsumption of sugar.

Comparison Table: Maple Syrup vs. Common Protein Sources

To put the protein content of maple syrup into perspective, compare it with some common, high-protein foods. This illustrates why maple syrup should never be considered a protein source.


Food Item	Serving Size	Approximate Protein Content	Comments
Pure Maple Syrup	100 grams	0.04 grams	Primarily sugar and water with trace minerals.
Chicken Breast	100 grams	~31 grams	Excellent source of lean protein.
Eggs	1 large egg	~6 grams	A complete protein source containing all essential amino acids.
Black Beans	100 grams, cooked	~8.9 grams	A plant-based protein source rich in fiber.
Almonds	100 grams	~21 grams	Rich in healthy fats, protein, and fiber.

Can You Add Protein to Maple Syrup?

While maple syrup itself is not a protein source, it can be paired with protein-rich foods to create a balanced meal or snack. This is a common practice for athletes or those looking to increase their protein intake. For example, drizzling maple syrup over Greek yogurt, oatmeal with nuts, or a protein pancake stack adds flavor without making the syrup a primary source of nutrients. Some recipes also incorporate maple syrup into protein-based glazes for meats or sauces, where the protein comes from the main dish.

The Big Picture: Maple Syrup in a Balanced Diet

Real maple syrup's appeal lies in its distinct flavor and its status as a minimally processed sweetener. While it contains some beneficial minerals and antioxidants, it remains a calorie-dense food high in sugar. Its use should be moderated, and it should be viewed as a condiment rather than a significant nutritional contributor. For a balanced diet, it is crucial to derive protein from reliable sources like lean meats, dairy, legumes, and nuts, and to use maple syrup sparingly to enjoy its flavor without compromising your health goals. For further reading on the nutritional science behind food composition, the World Health Organization is a great resource.

Conclusion

Real maple syrup contains only a trace amount of protein, making it an insignificant source of this vital macronutrient. Its nutritional value comes from its mineral content, notably manganese and riboflavin, and its antioxidant compounds. However, its high sugar and calorie content mean it should be consumed in moderation as part of a balanced diet. Do not rely on maple syrup for your daily protein needs; instead, use it for its unique flavor while getting protein from more substantial sources.

Frequently Asked Questions

No, maple syrup is not a good source of protein. It contains only trace amounts, approximately 0.04 grams per 100-gram serving, which is nutritionally insignificant.

Maple syrup is made by boiling the sap of maple trees. Tree sap's primary function is to transport water and sugars, so it naturally contains very little protein. The boiling process further concentrates the sugary liquid, leaving the protein content extremely low.

The primary macronutrient in maple syrup is carbohydrates, which make up the vast majority of its nutritional content. It is almost entirely composed of sugar.

Yes, real maple syrup contains some beneficial vitamins and minerals, such as manganese and riboflavin, as well as some antioxidants. However, it is high in sugar and calories and should be consumed in moderation.

Both maple syrup and honey contain only trace amounts of protein and are not considered significant protein sources. Their nutritional differences lie more in their mineral and antioxidant profiles.

Artificial maple syrup, which is often made from corn syrup and artificial flavors, contains virtually no protein. Just like real maple syrup, it is not a protein source.

You can add protein by pairing maple syrup with high-protein foods. Examples include drizzling it over Greek yogurt, mixing it into oatmeal with nuts and seeds, or using it as a glaze for protein-rich meats.