How Much Sugar Is in Maple Syrup?
One tablespoon of pure maple syrup has about 12 g of sugar — and a typical pour over pancakes is several tablespoons.
in 1 tablespoon (20 g) · about 2.9 teaspoons
- Per serving
- 12 g
- Per 100 g
- 60 g
- Type
- Natural sugar
- In teaspoons
- ≈ 2.9 tsp
Fine in a portion — worth keeping an eye on.
A tablespoon of pure maple syrup has about 12 g of sugar. Like honey it carries trace minerals, but it's still a free sugar. The real issue is the pour: a generous drizzle over pancakes or oatmeal is easily 3–4 tablespoons — 35–50 g of sugar before breakfast.
Measuring a tablespoon instead of free-pouring, or leaning on fruit for sweetness, keeps it in check.
How maple syrup compares
Out of 205 everyday foods and drinks we track, maple syrup ranks #96 for sugar per serving — more than 53% of them.
- Chocolate chip cookie12g
- Granola12g
- Maple syrup (this page)12g
- Pomegranate12g
- Milk12g
Bars show sugar per serving. Tap any food to see its full breakdown.
Lower-sugar swaps
- Measure one tablespoon rather than pouring from the bottle
- Top pancakes with berries and a small drizzle instead of a flood
Frequently asked questions
- Is maple syrup a healthy sweetener?
- It has trace minerals and antioxidants, but it's still concentrated sugar. Use it measured, not free-poured.
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Sugar values from USDA FoodData Central; actual amounts vary by brand, ripeness, and recipe. Last updated 2026-07-21.