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Is Maple Syrup Keto-Friendly?

Maple Syrup on a kitchen counter

Despite its delightful sweetness and rich flavor, Maple Syrup is not a friendly accompaniment to a ketogenic diet due to its high carbohydrate content.

In this article, we delve into the carb content of Maple Syrup, why it doesn't fit well within the boundaries of a ketogenic diet, and explore some keto-compatible alternatives.

We'll also look at the wider health implications of including Maple Syrup in your diet and provide some insights into how you can keep your sweet tooth satisfied while sticking to your keto diet plan.

Let's dive in and get a full breakdown of Maple Syrup and its role in a keto diet!


  • No, Maple Syrup is not keto-friendly due to its high carbohydrate content.
  • The high carb count in Maple Syrup can disrupt the state of ketosis, a crucial aspect of the ketogenic diet.
  • While Maple Syrup offers some nutrients like Potassium, Calcium, and Manganese, it's high carb content outweighs the benefits for those on a keto diet.

Is Maple Syrup Keto-Friendly?

Maple Syrup is not considered keto-friendly. This is primarily due to its carbohydrate content, which is significantly high for a ketogenic diet.

As a natural sweetener, Maple Syrup contains 67.04g of carbohydrates per 100g. That's a considerable amount, especially when you consider that a typical serving size of 2g contains 1.34g net carbs.

In a ketogenic diet, where the goal is to minimize carb intake to force the body into using fats as a primary energy source, such a high carb content can easily disrupt the diet's balance. Particularly for those on a strict keto diet, this carbohydrate count could exceed their daily carb limit.

In practice, a person on a keto diet may consume Maple Syrup sparingly. However, given its high carbohydrate content, it's clear that Maple Syrup isn't a keto-friendly option, particularly for those adhering to a strict ketogenic lifestyle.

Can You Have Maple Syrup On a Strict Keto Diet?

Considering the high carbohydrate content of Maple Syrup, it is not advisable for consumption on a strict ketogenic diet. A strict Keto diet typically limits carb intake to less than 20g per day, and with 67.04g of carbs per 100g, Maple Syrup can easily surpass this limit.

Even for people who follow a more lenient low-carb diet – where the daily carb intake is limited to 30-50g of net carbs – consumption of Maple Syrup should still be avoided. Remember, the inclusion of Maple Syrup will significantly up the carb count, making it challenging to stay within the limit.

To ensure your keto diet stays on track, it's essential to monitor your daily carb intake. There are numerous mobile apps and online tools available that can help you keep track of the carbs you consume. However, even with these tracking tools, it's crucial to remember that high-carb products like Maple Syrup can quickly disrupt a keto diet's balance, whether strict or lenient.

Carbs In Maple Syrup

Maple Syrup is a sweetener that is naturally high in carbohydrates. On average, you'll find 67.04g of carbs in every 100g of Maple Syrup. This carbohydrate content is significantly high, especially for those aiming to follow a low-carb diet such as the keto diet.

When we consider serving sizes, a standard serving of Maple Syrup is approximately 2g. This amount contains around 1.34g of net carbs. Net carbs are a measure of the total carbohydrates in a food minus the fiber content. It is a useful metric for those following a low-carb diet, as fiber is a carbohydrate that your body cannot digest, and therefore does not contribute to raising blood sugar levels.

Speaking of blood sugar levels, it's worth mentioning glycemic index, a ranking system for carbohydrate-rich food that measures the extent to which a food item raises blood sugar levels. Foods with a low glycemic index are digested and absorbed slowly, causing a slower and lower rise in blood sugar levels. While Maple Syrup is often considered to have a lower glycemic index compared to refined sugar, it is still high in carbs and can lead to a noticeable increase in blood glucose levels.

Maple Syrup Nutrition Facts

Maple syrup, a natural sweetener, boasts a unique nutritional profile for a 100g portion. It primarily consists of carbohydrates, providing 67.04g per 100g. This high-carb content includes a small amount of water, constituting 32.39g. Total fats and proteins are present in minimal amounts, with 0.06g and 0.04g respectively, indicating its low fat and protein content.

Maple syrup is not devoid of micronutrients. Sodium is present in a modest amount of 12.0mg, while Potassium counts for 212.0mg. It also provides a respectable amount of Magnesium and Calcium, tallying 21.0mg and 102.0mg per 100g respectively.

This syrup is a source of trace minerals and B-vitamins. Iron (0.11mg), Zinc (1.47mg), and Copper (0.02mg) are present, with Manganese standing out at 2.91mg, contributing to the body's enzyme functions and bone health. Essential B-vitamins such as Thiamin (0.07mg), Riboflavin (1.27mg), and Niacin (0.08mg) are also found, aiding in energy production.

Nutrient NameAmount and Unit per 100g
Carbohydrate, by difference67.04g
Total fats0.06g
Sodium, Na12.0mg
Potassium, K212.0mg
Magnesium, Mg21.0mg
Calcium, Ca102.0mg
Vitamin B-60.0mg
Copper, Cu0.02mg
Iron, Fe0.11mg
Phosphorus, P2.0mg
Selenium, Se0.6ug
Zinc, Zn1.47mg
Manganese, Mn2.91mg
Pantothenic acid0.04mg
Choline, total1.6mg
Fatty acids, total saturated0.01g
Fatty acids, total monounsaturated0.01g
Fatty acids, total polyunsaturated0.02g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Maple Syrup' was not found in FoodData Central, so nutritional data for 'Syrups, maple' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Maple Syrup on a Keto Diet

Including Maple Syrup in a ketogenic diet can present challenges for maintaining ketosis, the metabolic state at the heart of the diet's effectiveness. The high carbohydrate content of Maple Syrup can lead to an increase in blood glucose levels, potentially disrupting ketosis and impeding the body's shift to fat as a primary energy source.

However, it's worth noting that Maple Syrup does carry some nutritional benefits. Per 100g, it provides 212.0mg of Potassium, 102.0mg of Calcium, and 2.91mg of Manganese, among other nutrients. These minerals are essential for various bodily functions, including maintaining heart and bone health and aiding in metabolism and antioxidant function.

Keto-Compatible Alternatives for Maple Syrup

  1. Stevia: A natural, zero-calorie sweetener derived from the leaves of the Stevia rebaudiana plant. Stevia can be used in place of Maple Syrup in various keto recipes, like keto pancakes or smoothies. It has virtually zero carbs, making it a much more keto-friendly option.
  2. Erythritol: Erythritol is a sugar alcohol that tastes very similar to sugar but has almost no calories or carbs. It's a great option for sweetening keto desserts or beverages without adding to your daily carb count.
  3. Monk Fruit Sweetener: This is a natural sweetener extracted from monk fruit. Like Stevia, it's zero-calorie and contains zero net carbs. Its sweet, slightly fruity flavor can make it an excellent alternative to Maple Syrup in a range of keto recipes.

Concluding Thoughts on Maple Syrup and Keto

In summing up our discussion on Maple Syrup and a ketogenic diet, it's crucial to remember that, while Maple Syrup does provide some beneficial nutrients, its high carbohydrate content makes it unsuitable for a keto diet.

The 67.04g of carbs per 100g found in Maple Syrup can easily disrupt the delicate balance of a ketogenic diet. Even though Maple Syrup offers minerals such as Potassium, Calcium, and Manganese, its high carb content could interfere with the ketosis process, a metabolic state that is crucial for the effectiveness of the keto diet.

However, it's not all about deprivation. There are keto-friendly alternatives to Maple Syrup, such as Stevia, Erythritol, and Monk Fruit Sweetener, which can provide the desired sweetness without the high carb count. They can be easily incorporated into various keto recipes, allowing you to satisfy your sweet tooth without straying from your diet plan.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

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Frequently Asked Questions

No, due to its high carbohydrate content, Maple Syrup is not suitable for a ketogenic diet.

Yes, the high carb content can interfere with the metabolic state of ketosis, a crucial aspect of the ketogenic diet.