Honey vs Maple Syrup: Nutrition Comparison
A detailed side-by-side comparison of honey and maple syrup, including calories, macronutrients, and which is better for your dietary goals.
Calorie & Macro Comparison
When comparing honey and maple syrup per serving, maple syrup contains 12 fewer calories (19% less). Here is how they stack up across all major nutrients:
| Nutrient | Honey (1 tbsp (21g)) | Maple Syrup (1 tbsp (20g)) | Winner |
|---|---|---|---|
| Calories | 64 | 52 | Maple Syrup Lower |
| Protein | 0.1g | 0.0g | Honey More |
| Carbs | 17.0g | 13.0g | Maple Syrup Lower |
| Fat | 0.0g | 0.0g | Maple Syrup Lower |
| Fiber | 0.0g | 0.0g | Maple Syrup More |
Per 100g Comparison
Comparing per 100 grams gives a standardized view that accounts for different serving sizes. This is especially useful when deciding how much of each food to include in your meals.
| Per 100g | Honey | Maple Syrup |
|---|---|---|
| Calories | 304.8 | 260.0 |
| Protein | 0.5g | 0.0g |
| Carbs | 81.0g | 65.0g |
| Fat | 0.0g | 0.0g |
| Fiber | 0.0g | 0.0g |
Calory makes tracking calories simple and beautiful. Download Now
Visual Comparison
See how honey and maple syrup compare at a glance with these charts:
Which Is Better For...
Weight Loss Honey
Honey wins for weight loss with a better overall calorie-to-nutrient ratio. When trying to lose weight, choosing foods with fewer calories and more fiber helps you stay full longer without consuming excess energy. Maple Syrup has 52 calories per serving with 0.0g of fiber, making it a solid option for anyone watching their calorie intake. That said, both foods can fit into a weight loss diet when portioned correctly.
Muscle Building Honey
Honey is the better choice for muscle building with 0.1g of protein per serving compared to 0.0g. Protein is the primary macronutrient responsible for muscle repair and growth. To maximize muscle protein synthesis, aim for 1.6 to 2.2 grams of protein per kilogram of body weight daily. Pairing your protein source with resistance training is essential for the best results. Both honey and maple syrup can contribute to your daily protein target as part of a balanced diet.
Low-Carb / Keto Maple Syrup
Maple Syrup is more suitable for low-carb diets with only 13.0g of carbs per serving versus 17.0g. On a standard ketogenic diet, you aim for 20 to 50 grams of net carbs per day. Choosing the lower-carb option lets you stay within your carb budget while still enjoying the other nutritional benefits. Keep in mind that net carbs equal total carbs minus fiber, so a food with high fiber relative to its total carbs is even more keto-friendly.
Key Takeaways
Both honey and maple syrup have their place in a healthy diet. Here is a quick summary to help you decide:
- ✓ Honey has 64 calories, 0.1g protein, 17.0g carbs, and 0.0g fat per 1 tbsp (21g).
- ✓ Maple Syrup has 52 calories, 0.0g protein, 13.0g carbs, and 0.0g fat per 1 tbsp (20g).
- ✓ For weight loss, honey has the edge.
- ✓ For muscle building, honey provides more protein.
- ✓ For low-carb diets, maple syrup is the better pick.
The best food is the one that fits your personal goals, preferences, and overall meal plan. Use the Calory app to track both foods and see how they fit into your daily targets.
Track Honey and Maple Syrup in Calory
Scan barcodes, search foods, or use AI-powered photo recognition. Calory makes calorie tracking effortless.