Snack check · kids 4–8

Is maple syrup healthy for kids?

Is maple syrup healthy? A quarter cup (83 g) of pure maple syrup has 216 calories and 50 g of sugar, and one tablespoon has about 52 calories and 12 g of sugar, per USDA FoodData Central. Under FDA labeling rules, the sugars in pure maple syrup count as added sugars. The Dietary Guidelines for Americans 2025–2030 recommend no added sugar for kids 5–10 and no more than 10 g per meal, so one tablespoon is above that ceiling.

Aleksei MartiushinPublished October 24, 2026

Help your child handle big feelings. A 12-week program for kids 5–6: 20 minutes, twice a week.

See the program

Maple syrup: snack check

Added sugar
All 50 g sugar per 1/4 cup counts as added (FDA rule)
Not highly processed
Single ingredient: maple syrup; no NOVA marker
Low protein and fiber
0 g protein, 0 g fiber per 1/4 cup (FDC 169661)
Not on choking lists
Not on AAP or CDC choking lists

Each check is a yes-or-no fact with its source: a green check means the flag does not apply, an amber mark means it does. The count is not a health score. Our sources and how we check them.

Serving	1/4 cup (60 mL label serving; 83 g in FDC), pure maple syrup
Calories	216
Added sugars	50
Protein	0
Fiber	0
Sodium	10

Numbers: USDA FoodData Central, SR Legacy, FDC 169661 (Syrups, maple), 1/4 cup 83 g; all sugars counted as added per FDA guidance, June 2019 (https://www.fda.gov/media/127928/download). Checked October 2026.

What's in it

Pure maple syrup has one ingredient. Per ¼ cup (83 g, FDC 169661): 216 calories, 56 g of carbohydrates, 50 g of sugars, 0 g of fiber, 0 g of protein, 10 mg of sodium, and 85 mg of calcium. Per tablespoon (20 g): about 52 calories and 12 g of sugars. It contains none of the FDA's nine major allergens.

How the label shows added sugar

FDA rules count sugars from syrups as added sugars. Since the 2018 Farm Bill, packages of pure maple syrup don't have to print "Includes Xg Added Sugars," but FDA's June 2019 guidance says they must still show the percent Daily Value for added sugars; labels may add a † symbol leading to a footnote that explains the sugar comes from the syrup itself.

For kids 4–8

The 2025–2030 Guidelines set a ceiling of 10 g of added sugar per meal for kids 5–10; one tablespoon of maple syrup has about 12 g. A teaspoon (about 4 g of sugar) or a drizzle measured into a small cup are ways parents keep the amount known. Syrup is not on the AAP or CDC choking lists.

Swaps and pairings

On pancakes or oatmeal, mashed banana, applesauce with no added sugar, or berries add sweetness with fiber. Pancake syrups are a different product: Mrs. Butterworth's Original lists high fructose corn syrup and corn syrup first, with 22 g of added sugar per 2 tablespoons (FDC 2753407). See our pancakes card for the pancakes themselves.

FAQ

Maple syrup vs pancake syrup: what's different?

Per 2 tablespoons: pure maple syrup has about 104 calories and 24 g of sugar, all counted as added (FDC 169661); Mrs. Butterworth's Original pancake syrup has 110 calories and 22 g of added sugar, and lists high fructose corn syrup, corn syrup, caramel color, and natural and artificial flavors (FDC 2753407).

Does maple syrup count as added sugar?

Yes. FDA rules count sugars from syrups as added sugars. Pure maple syrup labels show the percent Daily Value for added sugars, often with a † footnote.

How much sugar is in a tablespoon of maple syrup?

About 12 g, with 52 calories, per USDA FoodData Central (FDC 169661).

Why you can trust this page: every number and flag links to its source, a separate reviewer checks each page before it goes live, and the date shows when we last checked. Sources and method · Report an error

Facts for parents, not medical or nutrition advice. Ask your pediatrician about allergies or your child's needs.

More snack checks

Added sugar · Highly processed