What's Healthier, Maple Syrup or Honey? A Nutritional Deep Dive

October 2, 2025 •

3 min read

A single tablespoon of maple syrup generally has fewer calories and a lower glycemic index than the same amount of honey. Yet, the question of what's healthier, maple syrup or honey, is complex, as both natural sweeteners offer unique nutritional benefits that go far beyond just their sugar content.

Quick Summary

This article analyzes the nutritional profiles, health benefits, and glycemic impact of both maple syrup and honey to determine which natural sweetener is better suited for various dietary needs and preferences.

Key Points

Glycemic Impact: Maple syrup has a lower glycemic index (around 54) than honey (around 58-61), resulting in a slower blood sugar rise.
Mineral Profile: Maple syrup is richer in key minerals like manganese, zinc, calcium, and riboflavin.
Antimicrobial Properties: Honey, especially raw, is well-known for its potent antibacterial and antimicrobial effects, useful for wound care and cough relief.
Dietary Suitability: Maple syrup is a plant-based vegan alternative, whereas honey is not due to its bee-based production.
Moderation is Key: Despite being 'natural,' both are high in sugar and should be consumed sparingly as part of a balanced diet.
Infant Warning: Honey should never be given to infants under one year of age due to the risk of botulism.

Maple Syrup vs. Honey: The Origins

While both maple syrup and honey are celebrated as natural alternatives to refined sugar, their origins are fundamentally different. Maple syrup is a plant-based sweetener harvested from the sap of maple trees, primarily in North America. The sap is collected and boiled down to produce the thick, amber-colored syrup. This natural process makes pure maple syrup a popular choice for vegans. Honey, on the other hand, is an animal byproduct created by bees from the nectar of flowers. The bees consume, digest, and regurgitate the nectar, which is then evaporated to produce honey. This process means honey is not suitable for a strict vegan diet. Raw honey, which is less processed, is also known for retaining more of its natural enzymes and antioxidants.

A Closer Look at Nutritional Profiles

On a per-tablespoon basis, maple syrup and honey have notable differences in their macronutrient and micronutrient composition. While both are primarily carbohydrates and sugars, maple syrup has slightly fewer calories and carbohydrates than honey. However, the major differences lie in the micronutrients and specific types of sugar.

Maple Syrup's Mineral Advantage

Pure maple syrup is an excellent source of several key minerals, setting it apart from honey. These minerals include:

Manganese: Crucial for bone health, metabolism, and antioxidant function.
Riboflavin (B2): Helps convert food into usable energy.
Zinc: Supports immune function and cellular health.
Calcium: Essential for strong bones and nerve function.

Honey's Vitamin and Antimicrobial Power

Honey, particularly raw or less-processed varieties, offers a different set of advantages. It contains trace amounts of vitamins like C, B6, and folate, which are not present in significant amounts in maple syrup. More notably, honey is renowned for its medicinal properties.

Antimicrobial Properties: Raw honey has been used for centuries to treat minor wounds and soothe sore throats due to its natural antibacterial and antifungal effects.
Antioxidants: Honey contains flavonoids and phenolic acids that function as powerful antioxidants, protecting cells from damage.

The Glycemic Impact: How Do They Affect Blood Sugar?

For individuals monitoring their blood sugar levels, the glycemic index (GI) is a critical factor. The GI measures how quickly a carbohydrate-containing food raises blood sugar. Here, maple syrup has a distinct edge.

Maple Syrup (GI ~54): Considered a lower GI food, it causes a more gradual rise in blood sugar compared to honey. This is partly due to its composition, which is mainly sucrose, a more complex sugar than the fructose and glucose found in honey.
Honey (GI ~58-61): With a slightly higher GI, honey can cause a faster and more significant spike in blood sugar.

Comparison Table: Maple Syrup vs. Honey (per 1 tbsp / ~20g)


Aspect	Maple Syrup	Honey
Calories	~52	~64
Carbohydrates	~13.4g	~16.5g
Sugars	~12.1g (mostly sucrose)	~16.4g (mostly fructose)
Glycemic Index (GI)	~54	~58-61
Key Minerals	Manganese, Zinc, Calcium, Riboflavin	Iron, Copper, Phosphorus
Key Vitamins	Riboflavin	C, B6, Folate (trace amounts)
Special Properties	Antioxidants, lower GI	Antioxidants, Antimicrobial

Health Considerations and Use Cases

While the nutritional breakdown provides a clear picture, personal health needs and preferences should guide your choice. For those managing blood sugar, maple syrup's lower GI may be more favorable, as long as it is consumed in moderation. Honey's antimicrobial properties make it a traditional and effective remedy for coughs and sore throats. Vegans will opt for maple syrup, as honey is an animal product. Additionally, it is crucial to avoid giving honey to infants under 12 months due to the risk of infant botulism. Taste and culinary application also play a major role. Honey has a thicker consistency and a floral taste, making it ideal for marinades and dressings, while maple syrup's thinner texture and earthy flavor work well in baking and as a topping.

Conclusion: Which Sweetener is Right for You?

There is no single winner in the debate of what's healthier, maple syrup or honey. Both are natural sweeteners that, when used in moderation, can be part of a healthy diet. Your best choice depends on your specific health goals, dietary restrictions, and taste preferences. Maple syrup may be preferable for those monitoring blood sugar or following a vegan lifestyle, while honey offers unique antimicrobial benefits and different antioxidant compounds. Ultimately, the best practice is to limit added sugars and appreciate the distinct qualities of both wholesome options.

Visit Healthline for more detailed nutritional information on both natural sweeteners.

Frequently Asked Questions

Maple syrup has a slightly lower glycemic index (around 54) than honey (around 58-61), meaning it raises blood sugar more slowly. However, both should be consumed in moderation by diabetics, and a healthcare provider should be consulted.

Yes, you can often substitute maple syrup for honey in a 1:1 ratio. Keep in mind that their flavors differ—maple syrup is earthy, while honey is floral—and honey has a slightly thicker consistency.

No, honey is not considered vegan because it is an animal byproduct produced by bees. Maple syrup, sourced directly from trees, is a vegan-friendly option.

Both contain antioxidants, but the types and amounts differ. Maple syrup has polyphenols, while honey contains flavonoids and phenolic acids. Darker varieties of both tend to have more antioxidants.

Honey may contain spores of the bacteria Clostridium botulinum, which can cause infant botulism, a serious illness in young children. It should be avoided until at least 12 months of age.

Maple syrup is slightly lower in calories per tablespoon than honey. However, because honey is sweeter, you may need less of it. Both must be consumed in moderation for effective weight management.

Processed honey is filtered and pasteurized, which can remove some of the beneficial nutrients, enzymes, and antioxidants found in raw honey. Raw honey is generally considered more nutritionally intact.