Honey versus Maple Syrup

Raw honey and maple syrup are very popular sweeteners, but which one is better for you?

They are both sugar and should be used sparingly and neither honey nor maple syrup is a good source of protein, fiber, or fat.

Honey has slightly more calories compared to maple syrup with approximately 60 calories per tablespoon versus 55 calories for maple syrup.

VITAMIN CONTENT – raw honey wins

Raw honey offers a higher vitamin content than maple syrup. Honey contains vitamin C whereas maple syrup does not. Honey also has more vitamin B3 (niacin), vitamin B6, and folate compared to maple syrup.*


Raw honey has healing benefits due to its inherent antibacterial, antifungal, and antiviral properties. Clinical studies have shown the application of raw honey used topically on infected wounds helped clear the infection and improved tissue healing.**

SUGAR CONTENT – maple syrup wins

Honey ranks slightly higher in sugar content with 16 grams of sugar per tablespoon versus 12 grams of sugar for the same amount of maple syrup.

MINERAL CONTENT – maple syrup wins

Maple syrup generally has a higher mineral content than honey. Maple syrup has nearly 20 times the amount of calcium compared to honey, 10 times the amount of magnesium, and over 50 times the amount of potassium.*


Overall, because of the lower sugar content and higher mineral content in maple syrup, many deem it healthier than honey. However, raw honey would be preferable if a person is aiming to fend off a mild infection due to its antimicrobial properties.

When buying honey, look on the label to make sure it’s raw (unpasteurized). Pasteurized honey has been flash heated at a high temperature destroying its healthy nutrients.



* USDA Nutritional Database
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