How much sugar is equal to a tablespoon of maple syrup?

November 8, 2025 •

4 min read

According to USDA FoodData Central, one tablespoon of pure maple syrup contains approximately 12.1 grams of sugar, slightly less than the 12.6 grams found in an equivalent serving of granulated white sugar. This slight difference in sugar content is just one part of the story when comparing maple syrup to processed sugar, revealing important nutritional distinctions for those managing their diet.

Quick Summary

A tablespoon of maple syrup has slightly less sugar than a tablespoon of white sugar, but the nutritional value goes beyond the grams. Maple syrup contains minerals and antioxidants, offering minor health advantages over refined sugar, which is essentially empty calories. Both are high in sugar and should be consumed in moderation.

Key Points

Sugar Content is Similar: A tablespoon of pure maple syrup contains about 12.1 grams of sugar, very close to the 12.6 grams in a tablespoon of white sugar.
Slightly Fewer Calories: Pure maple syrup has 52 calories per tablespoon, while white sugar has 49, a minor difference influenced by the water content in the syrup.
Lower Glycemic Index: Maple syrup's GI of 54 is lower than white sugar's 65, leading to a more moderate blood sugar response.
More Nutrients and Antioxidants: Unlike empty-calorie white sugar, pure maple syrup contains trace minerals like manganese, zinc, calcium, and antioxidants.
Adjust Recipes for Baking: When substituting maple syrup for sugar in baking, use ¾ of the volume and reduce other liquids to account for the added moisture.
Moderation is Key: Despite its minor nutritional benefits, maple syrup is still high in sugar and should be consumed in moderation as part of a healthy diet.
Focus on Pure Ingredients: Choose pure maple syrup to avoid artificial additives and high-fructose corn syrup found in table syrups.

Nutritional Comparison: Maple Syrup vs. White Sugar

When evaluating a nutrition diet, understanding the sugar content of different sweeteners is essential. While many people view maple syrup as a healthier, more natural alternative to white sugar, the reality is a nuanced comparison of nutritional profiles, processing, and glycemic impact. While pure maple syrup does contain more beneficial compounds, both are concentrated sources of sugar and should be used sparingly.

Sugar Content Breakdown

Comparing the raw sugar content by weight reveals a close competition between the two. However, since maple syrup is a liquid, its composition includes water, which affects its overall caloric and sugar density per tablespoon compared to dry, granulated sugar.


Nutrient	1 tbsp Pure Maple Syrup (approx. 20g)	1 tbsp White Granulated Sugar (approx. 12.6g)
Calories	52	49
Sugars	12.1g	12.6g
Carbohydrates	13.4g	12.6g
Fat	0g	0g

From the table, it is clear that the sugar content is very similar per tablespoon, though the granulated white sugar is slightly more dense in sugar and calories for its smaller volume. The key takeaway for diet is not the fractional difference in sugar grams, but the overall nutritional context and glycemic response.

Beyond Sugar: Vitamins and Minerals

Unlike highly-processed white sugar, pure maple syrup is not merely empty calories. As a natural product derived from tree sap, it retains a small amount of vitamins, minerals, and antioxidants. These include:

Manganese: Plays a crucial role in metabolism and antioxidant defense.
Riboflavin (B2): An essential B vitamin that aids in energy production.
Zinc: Supports immune function and cellular repair.
Calcium and Potassium: Important for bone health, nerve function, and blood pressure regulation.

While the quantities of these nutrients are not enough to justify heavy consumption, they provide a slight nutritional edge over table sugar. Additionally, maple syrup contains polyphenols, compounds with potential antioxidant and anti-inflammatory properties, though research is ongoing.

Glycemic Index: The Blood Sugar Difference

The glycemic index (GI) measures how quickly a carbohydrate-containing food raises blood glucose levels. Here, pure maple syrup offers a measurable, though moderate, advantage.

Pure Maple Syrup: Has a lower GI of 54, placing it in the medium category.
White Table Sugar: Has a higher GI of approximately 65, leading to a faster and more pronounced blood sugar spike.

This means that maple syrup causes a slower and steadier increase in blood sugar compared to refined sugar. While beneficial for managing blood glucose, it is not a free pass, and diabetics still need to monitor their intake carefully.

How to Substitute Maple Syrup for Sugar in Recipes

For those looking to swap out refined sugar for maple syrup, some adjustments are necessary. Due to its liquid form, maple syrup adds moisture to baked goods, while its sweetness requires a different ratio.

Baking with Maple Syrup

When using maple syrup as a substitute for granulated sugar in baking, follow these tips to achieve the best results:

Use less maple syrup: A good rule of thumb is to use ¾ cup of maple syrup for every 1 cup of sugar called for in the recipe. Adjust to taste.
Reduce other liquids: To compensate for the added moisture from the syrup, reduce the total liquid in the recipe (water, milk, etc.) by 2 to 4 tablespoons.
Lower the oven temperature: Maple syrup can caramelize and burn more easily. Reduce the oven temperature by 25°F to prevent over-browning.

Cooking and Sweetening

Maple syrup is a versatile sweetener for many applications beyond baking.

Savory Dishes: A tablespoon of maple syrup can balance flavors in sauces, glazes for meats, and salad dressings.
Breakfast Foods: It adds a distinctive, rich flavor to oatmeal, yogurt, and beverages like coffee.
Marinades: Its unique taste and viscosity make it an excellent base for marinades.

Making the Healthiest Choice for Your Diet

While maple syrup holds a slight nutritional advantage over refined white sugar, the most important factor is overall consumption. The American Heart Association recommends limiting added sugar intake for good health, and this advice applies to all types of sweeteners, natural or otherwise.

The Importance of Moderation

Regardless of its lower GI and small mineral content, maple syrup is still a concentrated source of sugar. Health experts emphasize focusing on whole foods for nutrients rather than relying on sweeteners, however minimally processed. The best approach for your nutrition diet is to use sweeteners, including maple syrup, sparingly to appreciate their flavor without overindulging. If you must choose, pure maple syrup is the more nutritionally-sound option, but it is not a health food in itself.

Conclusion In summary, one tablespoon of pure maple syrup has approximately 12.1 grams of sugar, making it nearly equivalent to a tablespoon of white granulated sugar in terms of sugar content. However, maple syrup offers minor nutritional benefits, including trace minerals like manganese and zinc, and a lower glycemic index, which results in a slower blood sugar rise. For those committed to a healthier diet, pure maple syrup represents a slightly better choice over refined sugar, especially due to its minimal processing. Crucially, both sweeteners are still high in calories and sugar and must be consumed in moderation as part of a balanced diet focused on whole foods. The ultimate decision depends on your dietary needs, personal preferences, and the role you want the sweetener to play in your recipes.

King Arthur Baking offers detailed insights into the nuances of baking with liquid sweeteners, including maple syrup.

Frequently Asked Questions

Pure maple syrup is considered a slightly healthier alternative to refined white sugar because it retains small amounts of minerals, vitamins, and antioxidants during processing. However, it is still a concentrated source of sugar and should be consumed in moderation.

Per tablespoon, pure maple syrup has slightly more calories (52 kcal) than white granulated sugar (49 kcal), though the amounts are very similar. This is due to the difference in volume and water content.

In baking, use approximately ¾ cup of maple syrup for every 1 cup of granulated sugar. You also need to reduce the amount of liquid in the recipe by 2-4 tablespoons to maintain the correct moisture level.

Yes, maple syrup does raise blood sugar because it is a concentrated source of sugar. However, its lower glycemic index (GI 54) means it causes a slower and more moderate blood sugar increase compared to white sugar (GI ~65).

Pure maple syrup contains small amounts of essential minerals, including manganese, zinc, calcium, potassium, and riboflavin.

Pure maple syrup has a glycemic index (GI) of 54, which is lower than white sugar's GI of approximately 65.

Pure maple syrup is made simply by boiling the sap of maple trees to reduce the water content, which leaves its nutrients intact. Refined white sugar, conversely, goes through a multi-step process that strips it of all vitamins and minerals.