Is Maple Syrup High in Potassium? A Detailed Nutritional Breakdown

November 29, 2025 •

4 min read

According to the USDA, one tablespoon of pure maple syrup contains approximately 40.8 milligrams of potassium. While it does contain this essential mineral, the amount is relatively low compared to many other common foods, which addresses the question, 'is maple syrup high in potassium?'.

Quick Summary

This article provides a nutritional analysis of maple syrup, detailing its potassium content per serving. It compares maple syrup's potassium levels with other common foods, and explains how this sweetener fits into various dietary needs, including low-potassium plans.

Key Points

Low Potassium: Maple syrup is not considered a high-potassium food, with a single tablespoon containing only about 40 mg.
Moderation is Key: Despite its mineral content, maple syrup is primarily sugar and should be consumed in moderation as a sweetener.
Not a Rich Source: Other foods like bananas, potatoes, and spinach offer significantly more potassium per serving.
Dietary Considerations: It is often a suitable sweetener for those on a low-potassium diet, but portion control is vital.
Other Benefits: Pure maple syrup contains antioxidants and other trace minerals like manganese and zinc.
Natural Alternative: When choosing a sweetener, it can be a more natural alternative to highly refined sugars.

Understanding Potassium Content in Maple Syrup

While pure maple syrup does contain potassium, it is not considered a high-potassium food. The concentration of minerals, including potassium, can vary slightly depending on the specific tree sap and production methods. However, based on standardized nutritional data, a single serving provides a modest amount that is far from the levels found in mineral-rich foods like bananas or potatoes. For example, one medium banana can contain over 400 mg of potassium, whereas a tablespoon of maple syrup has roughly 40 mg.

The mineral content in maple syrup originates from the maple tree's sap. As the sap is collected and boiled down to produce syrup, the minerals become more concentrated. Despite this concentration process, the final product remains relatively low in potassium compared to other natural sources. This is an important distinction for anyone monitoring their intake due to health concerns, such as kidney disease or other conditions requiring a low-potassium diet.

Is Maple Syrup a Significant Source of Potassium?

No, maple syrup is not a significant source of potassium for the average person. While a quarter-cup serving can provide about 6% of the daily nutritional requirement for potassium, this is still a minor contribution compared to other dietary sources. A healthy individual consuming a balanced diet will receive the vast majority of their potassium from fruits, vegetables, dairy, and lean proteins, not from sweeteners. It is important to remember that maple syrup is still a sugar, and excessive consumption should be avoided regardless of its mineral content.

Comparing Maple Syrup to Other Foods

To put maple syrup's potassium content into perspective, it helps to compare it directly to other foods. This comparison highlights why it is not typically regarded as a high-potassium source.


Food (per serving)	Serving Size	Approximate Potassium (mg)	Notes
Maple Syrup	1 tbsp	40	Low compared to high-potassium foods.
Banana	1 medium	422	A well-known high-potassium source.
Baked Potato	1 medium	610	One of the richest sources of potassium.
Cooked Spinach	1 cup	840	Very high potassium content.
Lentils (cooked)	1 cup	731	Excellent plant-based source of potassium.
Orange Juice	1 cup	500	A high-potassium beverage.

This table clearly illustrates that while maple syrup contains potassium, it is not in the same league as foods known for their high mineral density. For individuals on a low-potassium diet, this is useful information when considering sweeteners.

Potential Benefits of Maple Syrup

Despite its low potassium levels, maple syrup offers other nutritional benefits, including trace minerals and antioxidants.

Contains Antioxidants: Maple syrup has been found to contain up to 24 different antioxidants, which can help reduce oxidative stress and inflammation.
Includes Other Minerals: In addition to potassium, pure maple syrup also contains other minerals like manganese, zinc, and calcium, although in modest amounts.
Supports Gut Health: Some research suggests that maple syrup may act as a prebiotic, promoting the growth of beneficial gut bacteria.
Lower Glycemic Index: Compared to refined sugar, maple syrup has a lower glycemic index, meaning it may cause a less rapid spike in blood sugar levels.

Incorporating Maple Syrup into Your Diet

For most healthy individuals, using maple syrup in moderation as a sweetener is not a concern for potassium intake. It can be a natural alternative to highly processed sugars and offers a unique flavor profile. A key consideration, however, is portion size. One tablespoon is a typical serving, and consuming multiple servings will increase both sugar and mineral intake. For those on a restricted diet, a healthcare provider should always be consulted. You can use it in baking, on pancakes, or as a glaze for vegetables and meats. For more dietary guidance, the National Institutes of Health provides comprehensive information on daily nutrient requirements.

Conclusion

In summary, the question "is maple syrup high in potassium?" can be definitively answered with a "no." While it contains the mineral, the amount is minimal, especially when compared to many other foods. Maple syrup should not be relied upon as a significant source of potassium. It is best enjoyed as a natural sweetener in moderation, and its minor mineral content is a secondary benefit. Individuals managing a low-potassium diet can often include it sparingly, but always after consulting with a medical professional or registered dietitian. Its antioxidant properties and lower glycemic index make it a potentially healthier sweetener choice than refined sugar, but it is still a sugar and should be consumed mindfully.

Sources

USDA FoodData Central: Provides nutritional information for maple syrup and thousands of other foods..
PubMed: A database of scientific research that includes studies on the nutritional value of pure maple syrup..
Verywell Health: Offers guidance on low-potassium diets and food recommendations..

Frequently Asked Questions

Yes, pure maple syrup does contain potassium. However, the amount is relatively low compared to many other foods, with one tablespoon providing around 40 mg of the mineral.

No, maple syrup is not considered a good or significant source of potassium. While it has trace amounts, you would need to consume a very large quantity to make a meaningful contribution to your daily potassium needs, which is not recommended due to its high sugar content.

For those on a low-potassium diet, pure maple syrup can be used sparingly as a sweetener. The key is moderation. Always consult with a doctor or dietitian to ensure it fits within your specific dietary restrictions.

A tablespoon of maple syrup contains significantly less potassium than a banana. For comparison, a single medium banana can have over 400 mg of potassium, whereas a tablespoon of maple syrup has approximately 40 mg.

Yes, the mineral content, including potassium, can vary slightly based on the sap's concentration, which influences the syrup's grade. However, the overall amount remains relatively low regardless of the grade.

High-potassium foods include baked potatoes, spinach, bananas, sweet potatoes, and lentils. These items provide much more potassium per serving than maple syrup.

Yes, in a way. Unlike refined white sugar, which has no nutritional value, maple syrup contains trace minerals, including a small amount of potassium. However, maple syrup should still be consumed in moderation due to its high sugar content.