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Is Pure Maple Syrup Keto Friendly?

Not Keto Friendly

Answer: Pure maple syrup is not considered keto-friendly. Despite its natural source, its high sugar and carbohydrate content make it unsuitable for a ketogenic diet.

To understand this, let’s examine the nutrition content of pure maple syrup:

  • High in Carbohydrates: With a whopping 67.04g of total carbohydrates per 100g, pure maple syrup can quickly exceed your daily carb limit on a keto diet, which is typically around 20-50g.
  • Sugar Content: Pure maple syrup contains 60.46g of sugars per 100g, which can cause a spike in blood sugar levels, pulling you out of ketosis.
  • Negligible Fiber: The lack of dietary fiber in pure maple syrup means that the net carb content remains high, further making it unsuitable for a ketogenic diet.
  • Low in Fat: As a keto diet prioritizes high-fat foods, the almost non-existent fat content in maple syrup (only 0.06g per 100g) makes it a poor choice for those following this diet.
  • Minimal Protein: With only 0.04g of protein per 100g, maple syrup cannot contribute significantly to the moderate protein intake required on a keto diet.

In conclusion, while pure maple syrup might be a healthier alternative to refined sugar in a regular diet, it doesn’t align with the principles of a ketogenic diet due to its high sugar and carbohydrate content.

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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