Pros: Very low in cholesterol, saturated fat, and sodium. A good source of minerals including zinc, manganese, calcium, potassium, and iron (see below)
Cons: Nearly all of the calories are from sugar, mostly sucrose
Source: Nutrient data was provided by USDA SR-21
Vitamins are essential to maintaining health and most of them cannot be manufactured by the body so they must be ingested either through food or taken separately. Pure maple syrup contains trace amounts of vitamins, including:
Amino Acids are the building blocks of the proteins. In pure maple syrup many amino acids are present in trace amounts.
The table below contains more detailed nutritional information including sugar contents and minerals. Notice how nicely balanced the sugars are in maple syrup and the minerals it provides.
| Nutrient | Units |
Value per 100 grams |
Number of Data Points | Std. Error |
|---|---|---|---|---|
| Proximates | ||||
| Water |
g
|
32.11
|
7
|
0.429
|
| Energy |
kcal
|
261
|
0
|
|
| Energy |
kJ
|
1093
|
0
|
|
| Protein |
g
|
0.00
|
3
|
0.010
|
| Total lipid (fat) |
g
|
0.20
|
3
|
0.116
|
| Ash |
g
|
0.60
|
3
|
0.019
|
| Carbohydrate, by difference |
g
|
67.09
|
0
|
|
| Fiber, total dietary |
g
|
0.0
|
2
|
|
| Sugars, total |
g
|
59.52
|
0
|
|
| Sucrose |
g
|
56.28
|
9
|
1.650
|
| Glucose (dextrose) |
g
|
2.37
|
9
|
0.591
|
| Fructose |
g
|
0.88
|
9
|
0.190
|
| Minerals | ||||
| Calcium, Ca |
mg
|
67
|
10
|
3.466
|
| Iron, Fe |
mg
|
1.20
|
1
|
|
| Magnesium, Mg |
mg
|
14
|
11
|
2.204
|
| Phosphorus, P |
mg
|
2
|
3
|
0.929
|
| Potassium, K |
mg
|
204
|
10
|
12.020
|
| Sodium, Na |
mg
|
9
|
13
|
3.455
|
| Zinc, Zn |
mg
|
4.16
|
10
|
0.700
|
| Copper, Cu |
mg
|
0.074
|
10
|
0.015
|
| Manganese, Mn |
mg
|
3.298
|
10
|
0.974
|
| Selenium, Se |
mcg
|
0.6
|
0
|
|
| Vitamins | ||||
| Vitamin C, total ascorbic acid |
mg
|
0.0
|
2
|
|
| Thiamin |
mg
|
0.006
|
3
|
0.001
|
| Riboflavin |
mg
|
0.010
|
3
|
0.004
|
| Niacin |
mg
|
0.030
|
3
|
0.000
|
| Pantothenic acid |
mg
|
0.036
|
3
|
0.003
|
| Vitamin B-6 |
mg
|
0.002
|
3
|
0.002
|
| Folate, total |
mcg
|
0
|
3
|
0.167
|
| Folic acid |
mcg
|
0
|
0
|
|
| Folate, food |
mcg
|
0
|
3
|
0.167
|
| Folate, DFE |
mcg_DFE
|
0
|
0
|
|
| Choline, total |
mg
|
1.6
|
0
|
|
| Vitamin B-12 |
mcg
|
0.00
|
1
|
|
| Vitamin B-12, added |
mcg
|
0.00
|
0
|
|
| Vitamin A, RAE |
mcg_RAE
|
0
|
0
|
|
| Retinol |
mcg
|
0
|
0
|
|
| Carotene, beta |
mcg
|
0
|
0
|
|
| Carotene, alpha |
mcg
|
0
|
0
|
|
| Cryptoxanthin, beta |
mcg
|
0
|
0
|
|
| Vitamin A, IU |
IU
|
0
|
2
|
|
| Lycopene |
mcg
|
0
|
0
|
|
| Lutein + zeaxanthin |
mcg
|
0
|
0
|
|
| Vitamin E (alpha-tocopherol) |
mg
|
0.00
|
0
|
|
| Vitamin E, added |
mg
|
0.00
|
0
|
|
| Vitamin D (D2 + D3) |
mcg
|
0.0
|
0
|
|
| Vitamin D |
IU
|
0
|
0
|
|
| Vitamin K (phylloquinone) |
mcg
|
0.0
|
0
|
|
| Lipids | ||||
| Fatty acids, total saturated |
g
|
0.036
|
0
|
|
| 4:0 |
g
|
0.000
|
0
|
|
| 6:0 |
g
|
0.000
|
0
|
|
| 8:0 |
g
|
0.000
|
0
|
|
| 10:0 |
g
|
0.000
|
0
|
|
| 12:0 |
g
|
0.000
|
0
|
|
| 14:0 |
g
|
0.000
|
0
|
|
| 16:0 |
g
|
0.036
|
0
|
|
| 18:0 |
g
|
0.004
|
0
|
|
| Fatty acids, total monounsaturated |
g
|
0.064
|
0
|
|
| 16:1 undifferentiated |
g
|
0.000
|
0
|
|
| 18:1 undifferentiated |
g
|
0.064
|
0
|
|
| 20:1 |
g
|
0.000
|
0
|
|
| 22:1 undifferentiated |
g
|
0.000
|
0
|
|
| Fatty acids, total polyunsaturated |
g
|
0.100
|
0
|
|
| 18:2 undifferentiated |
g
|
0.100
|
0
|
|
| 18:3 undifferentiated |
g
|
0.000
|
0
|
|
| 18:4 |
g
|
0.000
|
0
|
|
| 20:4 undifferentiated |
g
|
0.000
|
0
|
|
| 20:5 n-3 (EPA) |
g
|
0.000
|
0
|
|
| 22:5 n-3 (DPA) |
g
|
0.000
|
0
|
|
| 22:6 n-3 (DHA) |
g
|
0.000
|
0
|
|
| Cholesterol |
mg
|
0
|
2
|
|
| Other | ||||
| Alcohol, ethyl |
g
|
0.0
|
0
|
|
| Caffeine |
mg
|
0
|
0
|
|
| Theobromine |
mg
|
0
|
0
|
|
Ham and Cheddar Stuffed French Toast with Asparagus, Maple Syrup and Dijon - YNN
Apple Pie vs. Maple Syrup - Harvard Independent
Blueberry muffins rate a 'gnap' - TheChronicleHerald.ca
Make some maple syrup for Memorial Day - Deseret News
Three more arrests in Quebec's $20-million 'hot' maple syrup case - Montreal Gazette