Maple Syrup Nutrition Facts: Calories, Macros & Health Benefits
Summary: Maple Syrup contains 220 calories, 5g protein, 38g carbs, and 6g fat per one cup (150g). It is a source of saturated fat, iron, zinc.
Nutrition Facts — one cup (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 220 kcal | 11% |
| Protein | 5.0g | 10% |
| Carbohydrates | 38.0g | 14% |
| Total Fat | 6.0g | 8% |
| Fiber | 6.0g | 21% |
| Sugar | 22.0g | -- |
| Saturated Fat | 3.0g | 15% |
| Cholesterol | 10.0mg | 3% |
| Sodium | 180.0mg | 8% |
| Potassium | 1.5mg | 0% |
| Calcium | 35.0mg | 3% |
| Iron | 280.0mg | 1556% |
| Magnesium | 0.70mg | 0% |
| Zinc | 110.0mg | 1000% |
| Vitamin C | 0.12mg | 0% |
| Vitamin A | 0.06mcg | 0% |
| Vitamin B6 | 0.60mg | 35% |
| Vitamin B12 | 0.10mcg | 4% |
| Folate | 50.0mcg | 12% |
| Vitamin E | 0.40mg | 3% |
| Phosphorus | 40.0mg | 3% |
Is Maple Syrup Good for You?
Maple Syrup provides 220 calories per one cup (150g) with 5g protein, 38g carbohydrates, and 6g fat. It is a source of saturated fat (15% dv), iron (1556% dv), zinc (1000% dv).
Sweet baked beans slow-cooked with maple syrup and butter, served in individual dessert cups.
Key Health Benefits of Maple Syrup
- Saturated Fat (15% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1556% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1000% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (35% DV): Supports balanced nutrition when included as part of your daily meals.
- Folate (12% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Maple Syrup Nutrition with Gram
Use Gram to log maple syrup and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in maple syrup?
Maple Syrup contains 220 calories per one cup (150g).
How much protein is in maple syrup?
Maple Syrup provides 5g of protein per one cup (150g).
How many carbs are in maple syrup?
Maple Syrup has 38g of carbohydrates per one cup (150g).
Is maple syrup good for tracking nutrition?
Yes. Maple Syrup can be logged by calories, macros, and micronutrients in the Gram app.
How should I use maple syrup in a meal plan?
Use Maple Syrup as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track maple syrup and thousands of other foods with the Gram app.