Honey vs Syrups, maple
Side-by-side nutrition comparison per serving. See which fits your goals better.
Let's be honest about what's happening in this comparison: you're choosing between two forms of sugar. Honey clocks in at 304 calories and 82.4g carbs per 100g, while maple syrup is slightly lighter at 260 calories and 67g carbs. Neither is a health food, and the wellness industry's obsession with positioning these as 'clean' alternatives to table sugar is mostly nonsense from a metabolic standpoint.
That said, there are real differences worth knowing. Maple syrup has a lower glycemic index than honey, meaning it spikes blood sugar somewhat less aggressively. Honey has genuine antimicrobial properties and trace enzymes that are destroyed by heating — so cooking with honey eliminates its only unique health benefit. Maple syrup contains meaningful manganese and riboflavin. But at the portions most people actually use (1-2 tablespoons), these micronutrient differences are trivially small. The honest advice: use whichever one you prefer the taste of, measure it, and treat both as what they are — a concentrated sugar that should be used in moderation, not poured freely because it's 'natural.'
Pro tip
Measure your sweetener with an actual tablespoon instead of free-pouring. Most people's 'drizzle' of honey or maple syrup is actually 2-3 tablespoons, turning a 60-calorie addition into 150-180 calories of pure sugar.
Quick Verdict
Best for weight loss
Syrups, maple
Best for muscle gain
Honey
Best for low-carb
Syrups, maple
Macro Comparison
Honey: 100g (100g) | Syrups, maple: 100g (100g)
304
Honey
260
Syrups, maple
0.3g
Honey
0.04g
Syrups, maple
82.4g
Honey
67g
Syrups, maple
0g
Honey
0.06g
Syrups, maple
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
0%
Honey
0%
Syrups, maple
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| Nutrient | Honey | Syrups, maple |
|---|---|---|
| Calories | 304 | 260 |
| Protein | 0.3g | 0g |
| Carbs | 82.4g | 67g |
| Fat | 0g | 0.1g |
| Fiber | 0.2g | 0g |
| Sugar | 82.1g | 60.5g |
| Sodium | 4mg | 12mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0g | 0.01g |
| Potassium | 52mg | 212mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 0.5mg | 0mg |
| Calcium | 6mg | 102mg |
| Iron | 0.42mg | 0.11mg |
Which Should You Choose?
For weight loss
Choose Syrups, maple. With 260 calories and 0.04g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Honey. Honey delivers 0.3g protein per serving — 0.3g more than Syrups, maple.
For low-carb diets
Choose Syrups, maple with 67g carbs per serving.
Added sugars sneak into your diet through 'healthy' sweeteners just as easily as through junk food. Tracking even the small additions like honey in tea or maple syrup on oats gives you a clearer picture of your total sugar intake with Sunn.
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Take the free quizCommon Questions
Is Honey or Syrups, maple better for weight loss?
For weight loss, Syrups, maple is the better choice. Honey has 304 calories and 0.3g protein per serving, while Syrups, maple has 260 calories and 0.04g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Honey or Syrups, maple?
Honey has more protein per serving. Honey provides 0.3g and Syrups, maple provides 0.04g of protein.
Can I eat both honey and syrups, maple together?
Yes! Combining honey and syrups, maple gives you 564 calories and 0.33999999999999997g protein. This combination can work well as part of a balanced meal.