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Are maple syrup keto?

Salmon on a Tray in Kitchen

Are Maple Syrup Keto?

Maple syrup is a popular natural sweetener that is derived from the sap of maple trees. It is commonly used as a topping for pancakes, waffles, and other breakfast foods. However, for those following a ketogenic diet, which is low in carbohydrates and high in fat, the question arises: is maple syrup keto-friendly? In this article, we will explore the nutritional composition of maple syrup and its compatibility with the keto diet.

The Nutritional Profile of Maple Syrup

Maple syrup is primarily composed of carbohydrates, with a small amount of minerals and antioxidants. Here is a breakdown of the nutritional content of 1 tablespoon (20 grams) of maple syrup:

  • Calories: 52
  • Carbohydrates: 13 grams
  • Fat: 0 grams
  • Protein: 0 grams
  • Calcium: 2% of the Daily Value (DV)
  • Potassium: 1% of the DV
  • Iron: 1% of the DV

Carbohydrates and the Keto Diet

The ketogenic diet is designed to induce a state of ketosis, where the body primarily burns fat for fuel instead of carbohydrates. To achieve this, individuals following the keto diet typically limit their carbohydrate intake to around 20-50 grams per day. Given that 1 tablespoon of maple syrup contains 13 grams of carbohydrates, it is clear that maple syrup is relatively high in carbs.

Impact on Blood Sugar Levels

One of the key principles of the keto diet is to maintain stable blood sugar levels. Consuming foods high in carbohydrates, such as maple syrup, can cause a rapid increase in blood sugar levels, leading to a subsequent insulin response. This can disrupt ketosis and hinder the body’s ability to burn fat for fuel.

However, the glycemic index (GI) of maple syrup is relatively low compared to other sweeteners. The GI is a measure of how quickly a food raises blood sugar levels. Maple syrup has a GI of around 54, which is lower than table sugar (GI 65) and honey (GI 58). This means that maple syrup causes a slower and more gradual increase in blood sugar levels compared to other sweeteners.

Using Maple Syrup on a Keto Diet

While maple syrup is not considered keto-friendly due to its high carbohydrate content, it can still be enjoyed in moderation by those following a ketogenic diet. Here are a few tips for incorporating maple syrup into a keto meal plan:

  • Portion control: Use small amounts of maple syrup to add flavor to dishes without exceeding your daily carbohydrate limit.
  • Choose high-fat pairings: Combine maple syrup with high-fat foods like nuts, seeds, or full-fat dairy products to slow down the absorption of carbohydrates and minimize their impact on blood sugar levels.
  • Explore alternatives: Consider using sugar-free maple syrup substitutes that are specifically formulated for low-carb diets. These products are often sweetened with sugar alcohols or artificial sweeteners.


While maple syrup is not considered keto-friendly due to its high carbohydrate content, it can still be enjoyed in moderation by those following a ketogenic diet. It is important to be mindful of portion sizes and choose high-fat pairings to minimize the impact on blood sugar levels. Additionally, exploring sugar-free alternatives can provide a lower-carb option for those craving the taste of maple syrup. As with any dietary decision, it is always best to consult with a healthcare professional or registered dietitian to ensure that maple syrup fits within your individualized keto meal plan.