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Is Maple Syrup Keto Friendly?

Not Keto Friendly

Answer: No, maple syrup is not keto-friendly. Its high carbohydrate and sugar content make it unsuitable for a ketogenic diet.

Maple syrup is a natural sweetener that is beloved by many, but unfortunately, it is not compatible with the low-carb, high-fat regimen of a ketogenic diet:

  • High in Carbohydrates: Maple syrup contains a staggering 67.04g of total carbohydrates per 100g. This is significantly higher than the recommended daily carb intake for a typical keto diet, which generally limits carbs to 20-50g per day.
  • High in Sugars: With 60.46g of sugars per 100g, maple syrup is a sugar-dense food. Consuming high-sugar foods can lead to a spike in blood sugar levels, taking your body out of ketosis.
  • Low in Fat and Protein: A key aspect of the keto diet is high fat and moderate protein, but maple syrup falls short on both counts. It has almost no fat (0.06g) and negligible protein (0.04g) per 100g.
  • Calorie Dense: Maple syrup is high in calories, with 260 kcal per 100g. While the keto diet is not necessarily a low-calorie diet, these calories come from carbs and sugars, not the fats that should make up the majority of a keto dieter’s calorie intake.

For those on a keto diet seeking a sweetener, consider alternatives like stevia or erythritol, which have low or no carb content. Remember, the goal of keto is to shift your body into a state of ketosis, where it burns fat for fuel instead of carbs, and unfortunately, maple syrup doesn’t support this goal.

Nutrition Facts

Serving Size100g

  • Amount Per ServingCalories260
  • % Daily Value *
  • Total Fat 0.06g 1%
    • Saturated Fat 0.01g 1%
  • Cholesterol 0mg 0%
  • Sodium 12mg 1%
  • Potassium 212mg 7%
  • Total Carbohydrate 67.04g 23%
    • Dietary Fiber 0g 0%
    • Sugars 60.46g
  • Protein 0.04g 1%

    * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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