Keto Foods

Is Maple Syrup Keto or Too High in Sugar?

By Bree

Last updated on September 6, 2022

Maple syrup is easily one of Canada’s most famous exports, and for good reason. After all, we can all relate to how enjoyable a big plate of pancakes smothered in maple syrup can be (whether keto or not). But is maple syrup keto? Or does it simply contain too much sugar to be viable for keto dieters?

What Makes Maple Syrup Such a Popular Choice for Low Carb Diets?

Before we dive into the nitty gritty of whether or not maple syrup is keto, we’ll first take a look at some of the reasons why it has become so popular with low carb dieters in the first place:

Maple syrup offers up a deliciously distinctive maple flavor that’s quite low in calories (only 52 calories per single tablespoon serving).
Maple syrup is incredibly nutrient-dense; it’s an excellent source of essential vitamins, minerals, and disease-fighting antioxidants.
Maple syrup can be used in a variety of different ways when it comes to preparing low carb meals (common examples range from the obvious pancake topping option to an all-natural sweetening option for your low carb baking recipes).

Is Maple Syrup Keto?

Maple syrup is one of those rare foods that can be keto-friendly just as easily as it can be totally non keto-friendly.

Many of the maple syrup brands available in grocery stores simply contain too much sugar (and other additives) to be viable for keto dieters. However, that doesn’t mean maple syrup is automatically a write-off.

There are plenty of maple syrup brands available that are low enough in sugar and keto approved (you can check below for our top brand picks). In general, you’re going to be looking for maple syrup products that are as close to 100% organic as possible.

As long as you remain mindful of the sugar and net carb content in your maple syrup of choice, then there’s no reason that you can’t enjoy it (in moderation!) while on the keto diet. Feel free to enjoy that big plate of pancakes.

Maple Syrup Nutrition Facts

Here is the approximate nutritional breakdown for a one tablespoon (20 grams) serving size of raw maple syrup:

52 calories
0 grams dietary fat
0 grams protein
13 grams carbs
0 grams dietary fiber
13 grams sugar
0 mg cholesterol
2.4 mg sodium
42.4 mg potassium

Good Keto Maple Syrup Recipe Alternatives

Homemade Keto Pancake Syrup

VIEW RECIPE

Health Benefits of Maple Syrup

As we mentioned earlier, maple syrup is actually an incredibly nutrient-dense sweetener. With that in mind, here are 2 impressive health benefits that it can offer you:

Excellent source of antioxidants. Raw maple syrup is absolutely loaded with antioxidants that may help to keep you safe from certain diseases. Antioxidants help to neutralize the cellular damage caused by exposure to harmful free radicals in the environment, which makes it essential to include plenty of antioxidant-rich foods as part of your diet. (1)
May help relieve inflammation. There is also evidence that raw maple syrup may help to relieve chronic inflammation within the body – which is another one of the leading risk factors for diseases like cancer and heart disease. (2)

What Are the Best Keto-Friendly Maple Syrup Brands?

Here are our top 3 picks for keto approved maple syrup brands:

So Nourished Keto Pancake Syrup – If you only use maple syrup for your pancakes, then this keto-friendly syrup could be just the option you’ve been looking for.
Good Dee’s Sugar Free Maple Flavored Syrup – While not technically a maple syrup, this sugar-free alternative offers up a convincing enough flavor to be more than worth your while.

Keto Maple Syrup Substitutes

Here are a few of our favorite keto approved maple syrup substitutes; all of them will work just fine if you find the taste of maple syrup to be too rich: