Understanding Which Sweetener is Better: What is worse for you, maple syrup or honey?

October 15, 2025 •

3 min read

According to research, natural sweeteners like maple syrup and honey are often considered healthier alternatives to refined sugar. Yet, when it comes to deciding what is worse for you, maple syrup or honey?, the answer isn't a simple one and depends on specific nutritional factors and dietary needs.

Quick Summary

This article compares maple syrup and honey based on their nutritional profiles, calorie counts, sugar content, and glycemic index to determine which is the better choice for a health-conscious diet. It reviews their distinct health benefits, antioxidant properties, and suitability for various dietary considerations like blood sugar management.

Key Points

Blood Sugar Impact: Maple syrup has a slightly lower glycemic index (GI) than honey, leading to a gentler effect on blood sugar levels.
Calorie and Sugar Count: Per tablespoon, honey has more calories and a higher sugar content than maple syrup.
Nutrient Profiles: Maple syrup is richer in minerals like calcium and magnesium, while honey provides more vitamins like C and B6.
Antioxidant Power: Both contain beneficial antioxidants, with honey's content varying by floral source and maple syrup's being higher in darker grades.
Dietary Considerations: Maple syrup is vegan-friendly, whereas honey is not, which can be a deciding factor for some diets.
Moderation is Essential: Despite their natural origins, both are forms of sugar and should be consumed in moderation as part of a healthy diet.

The Nutritional Showdown: Maple Syrup vs. Honey

While both maple syrup and honey are natural and can be healthier alternatives to table sugar, their nutritional compositions differ in several key ways. Neither is a 'health food,' and both are primarily sources of sugar that should be consumed in moderation. However, a deeper look at their specifics can help inform your decision.

Calorie and Sugar Content

On a tablespoon-for-tablespoon basis, honey has slightly more calories and sugar than maple syrup. This difference becomes more significant when comparing larger quantities, which is relevant for baking or cooking with these sweeteners. A tablespoon of honey contains roughly 64 calories and 17 grams of sugar, whereas a tablespoon of maple syrup has about 52 calories and 12 grams of sugar. The primary sugar in honey is fructose, while maple syrup's is sucrose, which the body breaks down differently.

Glycemic Impact

The glycemic index (GI) measures how quickly a food raises blood sugar levels. Here, maple syrup has a slight advantage for those monitoring their blood sugar. Maple syrup has a GI of around 54, while honey's GI is slightly higher, typically ranging from 58 to 61. This means maple syrup causes a slower and gentler increase in blood glucose, potentially making it a better option for individuals with high blood sugar or diabetes when consumed carefully.

Vitamins and Minerals

Both sweeteners contain a range of micronutrients, but their profiles are different. Maple syrup is a better source of certain minerals, while honey offers more vitamins.

Maple syrup is richer in:

Calcium
Potassium
Magnesium
Manganese
Zinc
Riboflavin (B2)

Honey is richer in:

Vitamin C
Vitamin B6
Folate (B9)
Iron
Copper
Phosphorus

Antioxidants and Other Compounds

Both maple syrup and honey contain health-protective compounds. Honey contains flavonoids and phenolic acids, which can vary depending on the floral source. Raw, less-processed honey generally has a higher antioxidant content. Maple syrup contains unique polyphenols, including glucitol-core containing gallotannin (GCG), and darker grades often have higher antioxidant properties. Beyond antioxidants, honey is known for its antibacterial and prebiotic properties that can support gut health, while maple syrup may aid digestion.

The Verdict: So, What is worse for you, maple syrup or honey?

There is no single winner. The 'worse' option depends on your specific health goals and dietary needs.

Choose maple syrup if you:

Need a slightly lower-calorie and lower-sugar option.
Are managing blood sugar levels, due to its slightly lower glycemic index.
Want a vegan sweetener.
Prefer a sweetener with a richer mineral profile.

Choose honey if you:

Prioritize a higher vitamin content, especially vitamins C and B6.
Seek antibacterial or prebiotic benefits.
Prefer a fat-free sweetener.
Enjoy its unique floral taste.

Nutritional Comparison: Maple Syrup vs. Honey


Feature	Maple Syrup (approx. 1 tbsp)	Honey (approx. 1 tbsp)
Calories	52 kcal	64 kcal
Sugar	12 g	17 g
Glycemic Index	~54	~61
Minerals	Higher (Calcium, Potassium, Manganese)	Lower (Iron, Copper, Phosphorus)
Vitamins	Lower (B1, B2)	Higher (C, B3, B5, B6)
Fat	Trace amount	None
Vegan	Yes	No
Antioxidants	Polyphenols (higher in darker grades)	Flavonoids (higher in raw honey)

The Bottom Line: Moderation is Key

Both maple syrup and honey, despite offering more nutrients than refined sugar, are still calorie-dense sources of sugar. A diet high in any type of added sugar can contribute to health issues like obesity, type 2 diabetes, and heart disease. Ultimately, the best choice is the one you enjoy most, used sparingly to manage your overall sugar intake. For those looking for more resources on the nutritional value of different foods, the U.S. Department of Agriculture's FoodData Central is a valuable source [https://fdc.nal.usda.gov/].

Frequently Asked Questions

Maple syrup contains fewer calories per tablespoon than honey, making it a slightly better choice for those focusing on calorie reduction, assuming equal portion sizes. However, moderation is key for both, as they are still high in sugar.

While both affect blood sugar, maple syrup has a slightly lower glycemic index than honey. This means it may cause a less rapid spike in blood sugar, potentially making it the better option. However, people with diabetes must always consume both in moderation and monitor their blood glucose levels closely.

Honey generally has a higher vitamin content, particularly B vitamins and vitamin C. In contrast, maple syrup is richer in several minerals, such as manganese, calcium, and potassium.

Both contain antioxidants. Darker grades of maple syrup have higher concentrations of polyphenols, while raw honey can have a higher antioxidant capacity due to its flavonoids. The best option can depend on the specific grade and processing of each sweetener.

Yes, honey has known antibacterial and antifungal properties, which can aid in healing wounds. This is a unique benefit that maple syrup does not share.

Yes, pure maple syrup is vegan because it is a plant-based product derived from the sap of maple trees. Honey is not considered vegan as it is produced by bees.

While both are sweeteners, they have different consistencies and flavor profiles. Honey is thicker and has a distinct floral flavor, while maple syrup is smoother with a caramel-like taste. These differences can affect the final texture and flavor of your recipe.