Maple Syrup Calories and Macros — Nutrition Facts per 1 tbsp (20g)

A serving of maple syrup — 1 tbsp (20g) — comes to 52 calories, with 0g of protein, 13.4g of carbs, and 0g of fat. Below is the complete USDA-sourced breakdown, plus how those numbers play with typical calorie and macro targets.

Maple Syrup nutrition facts

*Percent Daily Values are based on a 2,000-calorie diet. Source: USDA FoodData Central.

Pure maple is about 52 calories a tablespoon, and a typical pancake pour is several tablespoons — the syrup often out-calories the pancakes.

How does maple syrup fit your goals?

Maple syrup is a carb-dominant food, with 13.4g of carbohydrate per 1 tbsp (20g). That makes it a useful pre- or post-training fuel source, especially for endurance work or higher-volume strength sessions. If you're tracking for fat loss, the lever isn't avoiding carbs — it's portioning them around the parts of your day where the energy is actually used.

Diet-wise, maple syrup fits low-carb eating patterns.

How maple syrup compares to other condiments & sauces

Tracking maple syrup without the friction

The numbers above only help if logging is easy enough that you actually do it. Instead of searching a database every time maple syrup hits your plate, snap a photo in Bento Bunny — the app recognises the food, estimates the portion, and adds the macros for you. No subscription needed for core tracking.

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