Explainer
Syrup nutrition facts: calories, sugar and carbs per serving for regular and maple syrup, and how sugar-free skinny syrups differ on the label.
A single 50 g serving of ordinary syrup carries around 135 calories, and every one of them comes from carbohydrate. There is no fat, no protein and no fiber to slow it down, which is why the sugar line on the label tells most of the story. Reading that line correctly is the quickest way to see what a syrup adds to a coffee, a stack of pancakes or a glass of sparkling water.
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Nutrient databases list a generic syrup at 135 calories per 50 g serving, and the profile is almost pure sugar. The carbohydrate is the sugar itself, with no fiber alongside it, and the vitamin and mineral content is tiny.
The table below shows the headline figures for that serving, which come from the USDA branded food data. Individual products vary with their recipe and portion size, so the bottle's own label always wins over a generic entry.
| Nutrient | Per 50 g serving |
|---|---|
| Calories | 135 |
| Total carbohydrate | 45 g |
| Sugar | 45 g |
| Fat, protein and fiber | 0 g each |
| Calcium | 20 mg |
| Potassium | 100 mg |
Real maple syrup is measured in tablespoons rather than 50 g portions, and one tablespoon has about 52 calories, 12 g of sugar and 13 g of carbohydrate. Its vitamin content is extremely low, though it does supply some minerals, manganese being the notable one.
So a tablespoon of maple syrup is a modest amount on its own. The numbers climb quickly because pancakes, oatmeal and lattes rarely get just one tablespoon, and the bottle's serving size is worth checking before doing the math.
Syrups deliver their carbohydrate as sugars without fiber, so the sugar and carbohydrate lines are nearly the same number. Sugar also feeds the bacteria behind tooth decay, and the effect grows with how much and how often it is eaten, which makes small, frequent pours add up.
That is the gap sugar-free syrups are built to close. Jordan's Skinny Mixes syrups list 0 g sugar, 0 calories and 0 g carbs per serving, so the label looks very different from the figures above. The sweetener differs by flavor, though: some bottles use sucralose, while the 12.7 fl oz Salted Caramel uses monk fruit, stevia and erythritol. For the flavors side by side, the skinny syrup flavors comparison covers which bottles use which sweetener and how each one is meant to be used.
It depends on the flavor. The Mermaid, Vanilla Caramel Creme, Toasted Marshmallow and 25.4 fl oz Salted Caramel bottles listed here use sucralose, while the 12.7 fl oz Salted Caramel uses monk fruit, stevia and erythritol instead. The label on each bottle names its sweetener.
They are close on calories, at roughly 52 per tablespoon for maple syrup and 64 for honey, and both are high in sugar, with about 12 g in a tablespoon of maple syrup against 17 g in honey. Neither is a low-sugar food, so portion size matters more than the choice between them.
Maple syrup is sugar without fiber, so it can raise blood sugar like other sweeteners. People managing diabetes often look to sugar-free syrups instead, and should follow the guidance of their own clinician.