Maple syrup glycemic index
Maple syrup has a glycemic index of 54, which is low. A 20 g serving (1 tablespoon) has a glycemic load of 7 (low).
Also known as: pure maple syrup
- Serving20 g
- Available carbs13 g
- Fiber0 g
- Sugars12 g
- Protein0 g
- Calories52 kcal
Serving: 1 tablespoon.
What to know
Pure maple syrup tested low GI (54), lower than table sugar. "Pancake syrups" are usually corn syrup with flavoring and behave differently.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 34 g | 18 | Medium |
| 100 g | 67 g | 36 | High |
| 20 g · 1 tablespoon | 13 g | 7 | Low |
| 40 g · double serving | 27 g | 14 | Medium |
What the studies found
The value comes from a single published measurement in the International Tables of Glycemic Index (2021), so treat it as a guide.
Maple syrup compared with other sugars & sweeteners
Similar low-GI foods
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Frequently asked questions
Is maple syrup low glycemic?
Yes. With a GI of 54, maple syrup is in the low range (55 or less).
What is the glycemic load of maple syrup?
A 20 g serving (1 tablespoon) has a glycemic load of 7, which is low. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat maple syrup?
With a GI of 54 and a low glycemic load per serving, maple syrup usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in maple syrup?
A 20 g serving has about 13 g of total carbohydrate, including 0 g of fiber, leaving 13.4 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 67 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (20 g) | |
|---|---|---|
| Calories | 260 kcal | 52 kcal |
| Carbohydrates | 67 g | 13 g |
| Available carbs | 67 g | 13 g |
| Fiber | 0 g | 0 g |
| Sugars | 60 g | 12 g |
| Protein | 0 g | 0 g |
| Fat | 0.1 g | 0 g |
Source: USDA FoodData Central, Syrups, maple (SR Legacy, FDC 169661). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.