What's Less Fattening, Honey or Maple Syrup? A Complete Nutritional Comparison

December 1, 2025 •

3 min read

Per tablespoon, maple syrup typically contains fewer calories (around 52 kcal) compared to honey (approximately 64 kcal), a key factor when considering what's less fattening, honey or maple syrup. However, the real story behind which natural sweetener is better for your waistline is more complex than a simple calorie count, involving differences in sugar composition and glycemic impact.

Quick Summary

Maple syrup has slightly fewer calories and a lower glycemic index per tablespoon than honey. While honey contains trace vitamins and maple syrup offers minerals, both are still high in sugar and should be used sparingly for weight management.

Key Points

Calorie Comparison: Maple syrup has slightly fewer calories per tablespoon (52) than honey (64), giving it a marginal advantage for weight-conscious individuals.
Glycemic Index: With a lower glycemic index (54 vs. 58-61), maple syrup may cause smaller blood sugar spikes compared to honey.
Nutrient Differences: Maple syrup contains more minerals like manganese and zinc, while honey offers trace vitamins like C and B6 and stronger antioxidant properties, particularly in darker varieties.
High Sugar Content: Both honey and maple syrup are primarily sugar, meaning neither is truly 'less fattening,' and moderation is the most important factor for weight management.
Best Choice for Diet: For weight management, focusing on overall caloric intake and reducing all added sugars is more effective than choosing one of these two natural sweeteners over the other.
Flavor and Use: Flavor and recipe application may be more important differentiators; honey is thicker and more floral, while maple syrup is smoother and caramel-like.

Honey vs. Maple Syrup: A Detailed Breakdown

When evaluating which natural sweetener is the 'less fattening' option, it's crucial to look beyond just the calorie count. Both honey and maple syrup offer minimal nutritional benefits compared to their high sugar content, but they have distinct differences that can influence your choice, especially for weight management. Ultimately, moderation is the most important factor, regardless of your choice.

Calorie and Sugar Content

At a glance, maple syrup appears to be the better option for those counting calories. A single tablespoon of maple syrup has approximately 52 calories, while a tablespoon of honey contains about 64 calories. This difference adds up when used in larger quantities, such as in baking. The sugar profile also differs; maple syrup's sugar is primarily sucrose, while honey's is mostly fructose and glucose. Since honey is slightly sweeter than maple syrup, some people may use less of it to achieve the same sweetness, potentially offsetting the calorie difference.

Glycemic Index Comparison

The glycemic index (GI) measures how quickly a carbohydrate-containing food raises blood sugar levels. For individuals concerned with blood sugar spikes, particularly those with diabetes or watching their weight, the glycemic index is an important consideration. Maple syrup has a lower GI of 54, compared to honey's GI, which typically ranges from 58 to 61. A lower GI means a slower, steadier release of glucose into the bloodstream, which can help control appetite and prevent energy crashes.

Other Nutritional Aspects

Beyond calories and sugar, each sweetener provides different trace nutrients. Neither is a significant source of vitamins or minerals, but they do have varying profiles. Maple syrup is notably higher in certain minerals, while honey offers small amounts of vitamins.

Here is a comparison table based on a 1-tablespoon serving:


Aspect	Honey (approx. 21g)	Maple Syrup (approx. 20g)
Calories	64	52
Carbohydrates	17.3 g	13.4 g
Fats	0 g	~0.01 g
Sugar	17.25 g	12.1 g
Calcium	1.26 mg	20.4 mg
Zinc	0.05 mg	0.294 mg
Manganese	0.02 mg	0.582 mg
Riboflavin (B2)	Trace	Trace

Both sweeteners also contain antioxidants, which help protect the body from oxidative damage. The antioxidant profile and strength can vary based on the specific type of honey (e.g., darker honeys are richer) and the grade of maple syrup.

Which Is Best for Weight Management?

For someone strictly focusing on calorie intake, maple syrup has a slight advantage due to its lower per-tablespoon count. For those concerned with controlling blood sugar spikes, its lower glycemic index also makes it a marginally better choice. However, the difference is not substantial enough to make either a 'free pass' in a weight management plan. Both are concentrated sources of sugar and calories. Health experts emphasize that the key is total sugar intake and portion control, rather than fixating on the minimal differences between these two. A balanced diet that minimizes all added sugars is the most effective approach.

The Importance of Moderation and Overall Diet

Choosing between honey and maple syrup should be based on your individual dietary needs, flavor preference, and health goals. For example, if you need a vegan sweetener, maple syrup is the obvious choice. If you prefer honey's floral flavor and antimicrobial properties for a sore throat, it might be your preference. The small nutritional differences are not a substitute for nutrient-dense foods like fruits, vegetables, and whole grains. By using either sweetener sparingly and as part of a balanced meal, you can enjoy their unique flavors without negatively impacting your weight or health goals.

Conclusion

While maple syrup contains fewer calories per tablespoon and has a lower glycemic index, neither is a low-fat or 'non-fattening' food. The ultimate determinant of weight gain or loss is your overall calorie balance, not the marginal difference between these two natural sweeteners. Both provide antioxidants and some trace nutrients but should be consumed in strict moderation as part of a healthy diet. For serious weight management, focusing on portion control and reducing overall added sugar is far more impactful than choosing one over the other.

USDA FoodData Central is an excellent resource for detailed nutrition information on both honey and maple syrup.

Frequently Asked Questions

Per tablespoon, maple syrup has less sugar (around 12.1g) than honey (around 17.25g). However, both are very high in sugar and should be consumed sparingly.

The calorie difference is not substantial for occasional use (52 vs. 64 calories per tablespoon). However, if used in large quantities, such as in baking, the difference can add up. Overall, portion control is more important for weight loss.

Maple syrup has a slightly lower glycemic index than honey, meaning it may cause a less rapid and dramatic spike in blood sugar. Both, however, will affect blood sugar and should be used in moderation.

Yes, you can substitute honey for maple syrup in recipes, though the flavor and consistency will change. However, since honey has more calories per tablespoon, it is not a lower-calorie alternative.

Darker varieties of both sweeteners typically contain more antioxidants than lighter or more processed versions. Raw honey and darker grades of maple syrup often have higher antioxidant levels.

Maple syrup is a plant-based food and is suitable for a vegan diet. Honey, however, is produced by bees and is therefore not considered vegan.

Complete elimination is not necessary for most people. The key is to consume both in moderation as part of a balanced diet. Focusing on whole foods and reducing all forms of added sugar is the most effective strategy.