Maple Syrup and Diabetes: Carbs, Glycemic Index and Portions
A tablespoon of maple syrup has about 13 g of carbohydrate (13 g net). Glycemic index: low (54). Sparingly. Maple syrup is a sugar and counts as carbohydrate like any other.
Maple syrup tastes like a treat, and it is: a tablespoon is a significant number of grams of carbohydrate, and a pancake stack can take several tablespoons.
It has a slightly lower glycemic index than table sugar in the studies, but it still counts. “Sugar-free” syrups still contain some carbohydrate, so look at the label.
Carbs in maple syrup by portion
| Portion | Grams | Carbs (g) | Fiber (g) | Net carbs (g) | Protein (g) |
|---|---|---|---|---|---|
| 1 tbsp | 20 | 13 | 0 | 13 | 0 |
| serving 1/4 cup | 83 | 56 | 0 | 56 | 0 |
| cup | 315 | 211 | 0 | 211 | 0 |
| 100 g (for comparing foods) | 100 | 67 | 0 | 67 | 0 |
Source: USDA FoodData Central, FDC ID 169661 (Maple syrup). Net carbs here means carbohydrate minus fiber. “Net carbs” is not an FDA-defined term, so total carbs are shown too. Values are estimates for a typical item; brands, ripeness and size vary.
Glycemic index and glycemic load
GI ranks how fast a food raises blood glucose compared with pure glucose (100). Low is 55 or less, medium 56 to 69, high 70 or more. Pure maple syrup was tested in one study. Glycemic load multiplies the index by the available carbohydrate in a portion (carbs minus fiber), so it reflects how much you actually eat: low is 10 or less, medium 11 to 19, high 20 or more.
Which published values we used (1)
| Entry | Food as listed | GI |
|---|---|---|
| Suppl. Table 1, #1785 | Maple syrup, pure Canadian (Queen Foods, Australia) | 54 |
Atkinson FS et al. International tables of glycemic index and glycemic load values 2021. Am J Clin Nutr 2021;114(5):1625-1632. Glucose reference (glucose = 100); values from studies that used white bread were converted by the authors. Where studies differ we show the range, not an average.
Glycemic index is only one piece of the picture. The same food can give a different response depending on ripeness, cooking, what you eat it with and your own body, so your meter or CGM is the best guide.
How maple syrup fit the plate method
Maple Syrup count toward the carbohydrate quarter of the plate in the plate method, along with grains, starchy vegetables, fruit and milk. The CDC describes the plate method as half non-starchy vegetables, a quarter protein and a quarter carbohydrate foods. See the diabetic meal plan guide for how it works, or drop maple syrup onto a meal in the meal planner to watch the plate fill.
Portion ideas and pairings
- One teaspoon to one tablespoon.
- Pour onto the plate rather than the pancakes, and dip.
- Count it with the pancakes or waffles.
Pairs well with: plain yogurt, oatmeal in a small amount, a high-protein breakfast to go with the pancakes.
Related foods
Honey
1 tbsp: 17 g carbs
Vanilla ice cream
serving 1/2 cup: 16 g carbs
Milk chocolate
1 oz: 17 g carbs
Banana
1 medium: 27 g carbs
See all foods and the low glycemic foods list
Frequently asked questions
Is maple syrup OK for diabetics?
In small, counted amounts. It is a sugar, so a tablespoon counts the same as other sweet foods.
How many carbs are in a tablespoon of maple syrup?
About 13 g of carbohydrate, of which about 0 g is fiber, so roughly 13 g net carbs. Values are from USDA FoodData Central for 20 g and are estimates; brands and sizes vary.
Information only, not medical advice. Your care team may set different targets for you, and only a lab test ordered by a clinician can diagnose diabetes or prediabetes. See our medical disclaimer.
Sources
- USDA FoodData Central: Maple syrup (FDC ID 169661)
- Atkinson FS et al. International tables of glycemic index and glycemic load values 2021. Am J Clin Nutr 2021;114(5):1625-1632
- CDC: Diabetes Meal Planning (plate method and carbohydrate counting)
- ADA Standards of Care in Diabetes—2026, Section 5: Facilitating Positive Health Behaviors
Last reviewed: by the Diabetes Blogs editorial team. Information only, not medical advice.
