While both maple syrup and honey are thought to be similar because they’re natural sweeteners, they actually vary greatly in their nutritional makeup. We thought you might like to know all about them!
Maple Syrup vs. Honey Nutrition
Pure maple syrup is made from the sap of maple trees, while honey is produced by honey bees that collect nectar from flowers. Even though both are sticky, sweet substances that have a similar texture and viscosity, they are nutritionally different from each other.
Calories
Honey contains more calories than maple syrup. One tablespoon of honey contains 64 calories while one tablespoon of maple syrup contains 52 calories. While this isn’t huge when comparing tablespoons, the difference adds up when you’re using greater amounts, such as in baked goods.
Sugar Content
The two also vary in the number of sugars they contain. Pure maple syrup contains 13.5 grams of carbohydrates. 12.4 of those grams are mostly sucrose, a complex sugar. Honey, on the other hand, contains 17.4 grams of carbohydrates with 17.3 of them made of fructose. Maple syrup, a more complex sugar than honey, also has a lower glycemic index, 54 compared to 58 in honey.
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Fat
One nutritional advantage that honey has over maple syrup is that honey has no fat. That said, maple syrup’s fat is very minimal, just 0.1 gram of fat per tablespoon. Another advantage of honey over maple syrup is that honey offers more vitamins — B-6 and C — while maple syrup lacks this vitamin profile.
But what maple syrup lacks in vitamins, it makes up for in minerals. Maple syrup offers more iron, calcium, zinc, and potassium than honey does.
Maple Syrup Q&A
There’s a little more to your favorite pancake companion than you might realize. Let’s take a look at some common questions about maple syrup.
Is maple syrup vegan?
Yes, maple syrup is vegan since it’s derived from trees, not animals.
Is maple syrup paleo?
Yes and no. Some would say that any and all forms of sugar are a Paleo diet no-no, but others would disagree since the syrup is a natural food that comes from trees. Our advice for Paleo eaters? Use it in moderation.
Does maple syrup need to be refrigerated?
Only after opening. Unopened maple syrup stored in a cool dark place can last for a prolonged period, but opened maple syrup should be kept in your fridge to avoid mold. We store all our pure maple syrup in large 40 gallon stainless steel barrels that are kept in a cool dark holding area. We then bottle fresh batches of syrup 5 days a week throughout the year to ensure a consistent availability, freshness and long shelf life.
How long does maple syrup last?
Unopened maple syrup can last for years if stored in the proper container. New York State requires us to give all our maple products a 1 year shelf life. An opened bottle of maple syrup will last for about a year in the fridge (unless Jake comes over for breakfast!).
Honey Q&A
Let’s get to the bottom of your most pressing honey questions.
Is honey vegan?
This is a very controversial topic, but many vegans don’t consider honey to be vegan-friendly since it’s produced by bees (in other words, it’s an animal-derived food).
Is honey Paleo?
As a naturally produced food, honey, particularly raw honey, is widely accepted as a Paleo food. However, like maple syrup, it has a high sugar content and should be consumed in moderation.
Does honey go bad?
Perhaps our favorite thing about honey is that it basically lasts forever. That’s right, honey is actually the only food that doesn’t spoil. It does, however, crystalize over time, which can be remedied by placing a glass jar in a pot of heated water or in a sink of hot water if in a plastic container. However, to keep honey from crystallizing early, store it at room temperature (honey will crystalize if kept in a place that’s below 50 degrees Fahrenheit).
Which Is Healthier – Honey or Maple Syrup?
Honey and maple syrup both offer their own advantages and disadvantages. In the case of fat content, both are similar, even if honey has a slight advantage. The same goes for their calorie count.
Both offer benefits in the form of either vitamins or minerals, and both offer protective antioxidant activity. Putting taste aside, as the two have different flavors — honey is more floral while maple syrup is more woodsy — maple syrup tends to be the slightly healthier choice, but we enjoy both throughout the year. Rae, Jake and Ryan all have bee hives at their homesteads and farms.
Which natural sweetener you choose often depends on what you’re creating in the kitchen. For instance, French toast or pancakes are classically adorned with maple syrup since the flavors pair well together, while honey is often used in tea.
Before incorporating any sweetener, whether it’s a natural one like maple syrup or honey, or an alternative sweetener, discuss your diet and any health conditions with your doctor first to decide which option is going to be best for you.
FAQs
Both offer benefits in the form of either vitamins or minerals, and both offer protective antioxidant activity. Putting taste aside, as the two have different flavors — honey is more floral while maple syrup is more woodsy — maple syrup tends to be the slightly healthier choice, but we enjoy both throughout the year.
Which is healthier maple syrup or honey? ›
For example, maple syrup is lower in calories than honey, and therefore may be the better choice for someone looking to lose weight. Pure maple syrup also has fewer carbohydrates and is lower on the glycaemic index than honey, which may make it healthier for certain diets.
Is it okay to use maple syrup instead of honey? ›
Maple syrup is one of the best substitutes for honey because it has a very similar texture and consistency. If you usually drizzle honey over pancakes or enjoy mixing natural yogurt with honey, then maple syrup is the perfect honey replacement. When used for baking, it can directly replace honey in the recipe.
What is the healthiest syrup? ›
It is healthier to stick to organic and pure maple syrup – or “real maple syrup” as it is sometimes called.
Can diabetics eat honey or maple syrup? ›
Maple syrup is a better choice than honey for people who have diabetes or blood sugar problems, for example. This happens because maple syrup has a lower glycemic index than honey. If you have certain diseases like inflammatory bowel, maple syrup can be helpful.
Do you really need to refrigerate maple syrup? ›
Unopened maple syrup of any kind can be stored in a cool, dark place until you're ready to use it, ideally within two years. But once opened, pure maple syrup should be stored in the refrigerator.
Is maple syrup anti-inflammatory? ›
The study looked at how the molecule in maple syrup, quebecol, affected known substances in the human body that relate to inflammation. The experiments showed that quebecol was effective in preventing many of these substances from causing inflammation, further concluding that it is a great anti-inflammatory agent.
Does maple syrup go bad? ›
Does Maple Syrup Go Bad? As it turns out, maple syrup does have a shelf life once opened, and mold is not as uncommon as we thought. StillTasty.com indicates that 100 percent pure maple syrup should keep for a year unopened in the pantry, a year opened in the refrigerator, and indefinitely in the freezer.
Is honey anti-inflammatory? ›
Background: Honey is a natural product; and in terms of phytochemical composition, it contains a high number of flavonoids and polyphenols such as quercetin, kaempferol, chrysin, and apigenin. Flavonoids found in honey mitigate the inflammatory processes, thereby exhibiting the anti-inflammatory potential of honey.
Is maple syrup a healthy sweetener? ›
It's less processed than regular table sugars and therefore contains more nutrients like vitamins, minerals & antioxidants which help improve your health. Maple Syrup also scores lower on the glycemic index so it's an excellent choice if you want to maintain stable blood glucose levels while enjoying delicious treats!
Honey does contain more calories and have a higher glycemic index than stevia. But it also contains more vitamins and minerals, has unique antibacterial qualities, and can be used in many more ways¹⁷. Some stevia products contain fillers like maltodextrin, and other sugar alcohols and sweeteners¹⁷.
What is the maple syrup disease? ›
Maple syrup urine disease (MSUD) is a rare but serious inherited condition. It means the body cannot process certain amino acids (the "building blocks" of protein), causing a harmful build-up of substances in the blood and urine. Normally, our bodies break down protein foods such as meat and fish into amino acids.
Is Maple Joe real maple syrup? ›
Sourced from deep within the Canadian forests, Maple Joe is extracted by heating the raw and naturally derived sap from the maple trees. After the slow and lengthy cooking process, you get Maple Joe's Maple Syrup - wholly Canadian Maple Syrup, packed with all it's health benefits and minerals.
Why is honey better than maple syrup? ›
One nutritional advantage that honey has over maple syrup is that honey has no fat. That said, maple syrup's fat is very minimal, just 0.1 gram of fat per tablespoon. Another advantage of honey over maple syrup is that honey offers more vitamins — B-6 and C — while maple syrup lacks this vitamin profile.
Is maple syrup bad for cholesterol? ›
Lower cholesterol
In animal studies, scientists find that maple syrup may have effects on cholesterol. Not only does maple syrup lower cholesterol in mice, it also has the potential to prevent inflammation.
Does maple syrup spike insulin? ›
Some studies don't consider the impact of maple syrup on insulin and blood sugar. Maple syrup is a sugar with no fiber attached to it which means eating too much of it will cause swings in your blood sugar and insulin. This could lead to hunger, potential weight gain and other adverse health effects.
What is the healthiest form of sugar to use? ›
You can opt for coconut sugar, honey, maple syrup, and agave nectar, which are some good and healthy options. Another good option is shakkar, an unprocessed sugar rich in nutrients like zinc, iron, potassium, and magnesium. You can also use jaggery to sweeten up your desserts and beverages.
What is the healthiest alternative to sugar? ›
Stevia and monk fruit are both naturally derived from plants and some people feel they have a flavor very similar to regular sugar. The FDA says these sweeteners are “generally regarded as safe,” which means they are safe to use for their intended purpose.
Is maple syrup the healthiest sweetener? ›
No. But, if you're going to use sugar in a recipe, you might as well substitute in maple syrup since it's slightly better for you than refined sugar. The reality is maple syrup is still high in sugar. It would be very unhealthy to eat several tablespoons of maple syrup per day to add calcium or potassium to your diet.
Is 100% maple syrup healthier? ›
Yes, pure maple syrup is not only high in antioxidants, but every spoonful offers nutrients like riboflavin, zinc, magnesium, calcium and potassium. According to Helen Thomas of the New York State Maple Association, maple syrup has a higher concentration of minerals and antioxidants, yet fewer calories than honey.
