Maple Syrup vs Honey: Calories, Sugar & Which Is Better?
Three tablespoons of maple syrup (60g) have about 156 calories, while one tablespoon of honey (21g) has about 64 calories. Spoon for spoon, honey is the more calorie-dense sweetener, but both are almost pure sugar and should be used the same way — sparingly.
🍭 Maple Syrup
Calories per 100g: ~260 kcal
Per 3 tbsp / 60ml: ~156 kcal
Protein: 0g · Carbs: 67g · Fat: 0g (per 100g)
Fiber: 0g per 100g
Best for: pancakes, waffles and baking
🍯 Honey
Calories per 100g: ~304 kcal
Per 1 tablespoon (21g): ~64 kcal
Protein: 0.3g · Carbs: 82g · Fat: 0g (per 100g)
Fiber: 0.2g per 100g
Best for: tea, yogurt and spreading on toast
maple syrup vs honey: side-by-side comparison
| Factor | Maple Syrup | Honey | Better choice |
|---|---|---|---|
| Calories (per 100g) | ~260 kcal | ~304 kcal | Maple syrup |
| Calories (per tablespoon) | ~52 kcal | ~64 kcal | Maple syrup |
| Protein (per 100g) | 0g | 0.3g | Honey (negligible either way) |
| Carbs (per 100g) | 67g | 82g | Maple syrup (slightly less) |
| Fat (per 100g) | 0g | 0g | Even |
| Fiber (per 100g) | 0g | 0.2g | Roughly even |
| Typical serving size | 1 tbsp (20g) | 1 tbsp (21g) | — |
| Weight loss suitability | Use sparingly | Use sparingly | Roughly even |
| Muscle gain suitability | Good quick carb source | Good quick carb source | Roughly even |
| Satiety / fullness | Low — simple sugar | Low — simple sugar | Even |
| Best use case | Pancakes, waffles, baking | Tea, yogurt, toast, cooking | Depends on recipe |
Values come from the CalorieMetrica nutrition database — the same data behind the Food Compare tool and Meal Planner.
Calories: maple syrup vs honey
Honey is the more calorie-dense of the two per 100g (about 304 kcal versus 260 kcal for maple syrup), and this holds true per tablespoon as well — about 64 kcal for honey against about 52 kcal for maple syrup. The difference comes down to water content: maple syrup is boiled down from sap to a specific concentration, while honey is naturally thicker and less diluted.
In practice, most people use similar-sized pours of either, so the calorie difference between a drizzle of honey and a drizzle of maple syrup is small in absolute terms — the bigger risk with both is using more than a tablespoon without noticing, especially over pancakes or in a large mug of tea.
Neither sweetener offers a meaningful calorie advantage large enough to base a health decision on; taste and recipe should decide which one you reach for.
Nutrition comparison
Both are close to pure sugar — honey is about 82g sugar per 100g and maple syrup about 67g per 100g, with no meaningful protein or fat in either. Honey brings trace antioxidants and a small amount of vitamin C and potassium; maple syrup contributes small amounts of manganese and zinc, both associated with its mineral-rich sap origin.
Neither difference is large enough to matter nutritionally in the tablespoon-sized amounts most people actually use. If you are looking for a meaningful nutrient boost, neither sweetener should be relied upon — think of both as flavour additions rather than health foods.
For a broader look at how sugar sources compare, see the Honey vs Sugar comparison.
Which is better for weight loss?
Neither sweetener has a real advantage for weight loss — both are concentrated sugar, and the calorie difference between a tablespoon of each is small enough to be irrelevant next to portion size. The practical weight-loss strategy is the same for both: measure rather than free-pour, and treat either as an occasional flavour addition rather than a daily habit poured generously over breakfast. Check your target with the TDEE Calculator and plan meals in the Meal Planner.Which is better for muscle gain?
Both work equally well as a quick source of fast-digesting carbohydrate around training, useful for topping up glycogen after a workout or adding easy calories to a bulking diet. Neither brings meaningful protein, so pair either with a protein source — honey stirred into Greek yogurt, or maple syrup over a protein pancake, both make sensible post-workout combinations. Check your targets with the Protein Calculator and plan the week in the Meal Planner.Which is healthier overall?
There is no meaningful health advantage of one over the other — both are natural sugars that should be used sparingly regardless of which one you prefer. Honey is sometimes marketed as the "healthier" option for its trace antioxidants, but in the small amounts typically used, this makes little practical difference.
What matters more is total added sugar across your day from all sources, not which syrup or sweetener you choose. If you are managing blood sugar, diabetes or another condition where sugar intake needs monitoring, treat both the same way and check personal guidance with your doctor or dietitian.
Maple syrup and honey around the world
Maple syrup is closely associated with Canada, where it is tapped from maple trees and graded by colour and flavour intensity, and is a breakfast staple on pancakes and waffles across North America. Honey has a far longer global history and is used everywhere from British tea to Middle Eastern desserts to South Asian home remedies. Both fit into a global diet the same way — as an occasional sweetener rather than a daily staple in large amounts.
Practical meal examples
Lighter breakfast (~166 kcal): Oatmeal (~166 kcal) with 1 tsp honey added for sweetness (~21 kcal, not counted above).
Muscle-gain breakfast (~450 kcal): Protein pancakes with 2 tbsp maple syrup (~104 kcal) and Greek yogurt (~150 kcal).
Balanced daily use (~64 kcal): 1 tablespoon of honey stirred into tea or yogurt across the day.
Build any of these in the Meal Planner.
FAQs: maple syrup vs honey
Which has fewer calories, maple syrup or honey?
Maple syrup has fewer calories per tablespoon (about 52 kcal) than honey (about 64 kcal), and also fewer calories per 100g (260 kcal versus 304 kcal), mainly because it contains slightly more water.
Is honey healthier than maple syrup?
Not meaningfully. Both are largely sugar with trace amounts of different minerals and antioxidants. In the small quantities typically used, neither offers a significant health advantage over the other.
Which has more sugar, maple syrup or honey?
Honey has slightly more sugar per 100g (about 82g versus 67g for maple syrup), though the practical difference in a single tablespoon serving is small.
Can diabetics use maple syrup or honey?
Both raise blood sugar similarly to other sugars, so portion size and overall carbohydrate intake matter more than the choice between them. Check personal guidance with your doctor or dietitian.
Which is better for weight loss, maple syrup or honey?
Neither has a meaningful advantage. Both are concentrated sugar sources best used in small, measured amounts rather than a daily habit if weight loss is the goal.
Is maple syrup or honey better for baking?
This comes down to taste and recipe rather than nutrition. Maple syrup's flavour suits pancakes, waffles and baked goods, while honey's stickier texture works well for glazes, marinades and spreading.
Related pages
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Compare any two foods instantly in the Food Compare tool, build a full day around your choice in the Meal Planner, or find your calorie target with the TDEE Calculator.
📊 Values are practical estimates from the CalorieMetrica database. Brand and processing can shift the exact sugar content slightly. See Data Sources.