There is nothing more comforting than a breakfast of savory waffles, pancakes, or french toast and topping it off with your favorite brand of maple syrup. Maple syrup is a sweet and delicious topping that is most enjoyed with breakfast. However, is this scrumptious delicacy gluten-free?
Pure maple syrup is naturally gluten-free, as it comes from the sap of maple trees. However, artificial maple syrup may not be gluten-free. The best gluten-free pure maple syrup brands include Kirkland Signature 100% Maple Syrup, Trader Joe’s 100% Pure Maple Syrup, and Crown Maple Bourbon Organic Maple Syrup. The best gluten free alternative is Good & Father Clover Honey.
How do we decipher between pure and artificial? We will discuss the differences between the two types throughout this article and help you determine which are safe to enjoy. Let’s dig in!
Contents
- How Do We Determine Whether Maple Syrup Is “Pure?”
- Artificial Syrups
- Is Pure Maple Syrup Gluten-Free?
- How is Maple Syrup Made?
- Pure Maple Syrup Nutritional Facts
- Gluten-Free Pure Maple Syrup Brands & Nutrition
- Artificial Maple Syrup Brands & Nutrition
- An All-Natural Alternative to Maple Syrup
- Baking Recipe Using Maple Syrup
- Related Questions
How Do We Determine Whether Maple Syrup Is “Pure?”
If you check the ingredients label, pure maple syrup should only have one ingredient – 100% maple syrup. Any additional ingredients that are introduced have the possibility of adding hidden gluten. Pure maple syrup may be listed as Pure Canadian Maple Syrup or Pure Vermont Maple Syrup. A general rule of thumb is to just make sure the word “pure” is listed somewhere on the label or in the product’s name.
Artificial Syrups
When looking at the ingredients lists on maple syrup bottles, avoid anything that has the terms “malt syrup” or “natural flavorings.” Malt syrup is likely to contain traces of gluten. Natural flavorings don’t always contain gluten, however, it would be best to avoid syrups that list that on their label, unless the product has a gluten-free label on it.
Is Pure Maple Syrup Gluten-Free?
Pure Maple Syrup is gluten-free because there are no additional ingredients or hidden additives in the product. The sap from maple trees are naturally gluten-free and are safe for individuals with Celiac disease to consume. Nonetheless, you better make sure those waffles or pancakes you are pairing them with are gluten-free as well!
How is Maple Syrup Made?
Making maple syrup is a complex process composed of many steps. This delectable syrup is made by tapping the sap from maple trees after winter and the beginning of spring. Then, holes are drilled into the trunks of the trees and the sap flows freely from them. This sap is then collected, heated to reduce the water, and voila – a sweet syrup results.
This process is extremely different than the process of making artificial maple syrup and pancake syrup. These types of syrups are made from highly processed sugars, corn syrup, high fructose corn syrup, thickeners, and artificial maple flavoring.
Pure Maple Syrup Nutritional Facts
Ingredients:
- 100% Pure Maple Syrup
Nutritional Information (per 2 tablespoons):
- Calories: 100
- Total Fat: 0g
- Sodium: 7mg
- Total Carbohydrate: 26g
- Fiber: 0g
- Sugar: 26g
- Protein: 0g
Gluten-Free Pure Maple Syrup Brands & Nutrition
Crown Maple Bourbon Barrel Aged Organic Maple Syrup
Ingredients:
- Bourbon Barrel-Aged Organic Maple Syrup (May Contain Up To 2% Alcohol)
Nutritional Information (per 2 tablespoons):
- Calories: 108
- Total Fat: 0g
- Sodium: 5mg
- Total Carbohydrate: 25g
- Fiber: 0g
- Sugar: 24g
- Protein: 0g
Kirkland Signature Organic Pure Maple Syrup
Ingredients:
- Pure Organic Maple Syrup
Nutritional Information (per 1/4 cup):
- Calories: 220
- Total Fat: 0g
- Sodium: 5mg
- Total Carbohydrate: 54g
- Fiber: 0g
- Sugar: 48g
- Protein: 0g
Trader Joe’s 100% Pure Maple Syrup
Ingredients:
- Maple Syrup
Nutritional Information (per 1/4 cup):
- Calories: 210
- Total Fat: 0g
- Sodium: 30mg
- Total Carbohydrate: 52g
- Fiber: 0g
- Sugar: 52g
- Protein: 0g
Maple Grove Farms Pure Maple Syrup
Ingredients:
- 100% Pure Maple Syrup
Nutritional Information (per 1/4 cup):
- Calories: 210
- Total Fat: 0g
- Sodium: 30mg
- Total Carbohydrate: 53g
- Fiber: 0g
- Sugar: 53g
- Protein: 0g
Coombs Family Farms Organic Maple Syrup
Ingredients:
- Organic Maple Syrup
Nutritional Information (per 1/4 cup):
- Calories: 200
- Total Fat: 0g
- Sodium: 5mg
- Total Carbohydrate: 53g
- Fiber: 0g
- Sugar: 53g
- Protein: 0g
Artificial Maple Syrup Brands & Nutrition
Now that we have determined the difference between pure maple syrup and artificial syrup, let’s discover which popular grocery store brands are free of gluten. We already know that any “pure” maple syrup is naturally gluten-free, so let’s take a look at artificial syrups.
Artificial maple syrup isn’t always gluten-free, so you’ll want to read ingredients lists and look for gluten-free labels before buying. You can also review the list below to determine which brands are considered safe for a gluten-free diet.
Aunt Jemima Original Syrup
Ingredients:
- Corn Syrup
- High Fructose Corn Syrup
- Water
- Cellulose Gum
- Caramel Color
- Salt
- Natural And Artificial Flavor
- Sodium Benzoate And Sorbic Acid (Preservatives)
- Sodium Hexametaphosphate
Nutritional Information (per 2 tablespoons):
- Calories: 100
- Total Fat: 0g
- Sodium: 30mg
- Total Carbohydrate: 25g
- Fiber: 0g
- Sugar: 15g
- Protein: 0g
Log Cabin Original Syrup
Log Cabin has confirmed that their Original syrup is gluten-free, except for the sugar-free varieties.
Ingredients:
- Corn Syrup
- Water
- Sugar
- Salt
- Natural Flavor
- Sodium Hexametaphosphate
- Sodium Benzoate And Sorbic Acid (Preservatives)
- Caramel Color
- Phosphoric Acid
- Mono And Diglycerides
Nutritional Information (per 2 tablespoons):
- Calories: 110
- Total Fat: 0g
- Sodium: 65mg
- Total Carbohydrate: 28g
- Fiber: 0g
- Sugar: 12g
- Protein: 0g
Wholesome’s Organic Pancake Syrup
Ingredients:
- Organic Invert Cane Sugar Syrup
- Natural Flavor (Organic caramel color)
Nutritional Information (per 2 tablespoons):
- Calories: 130
- Total Fat: 0g
- Sodium: 65mg
- Total Carbohydrate: 32g
- Fiber: 0g
- Sugar: 31g
- Protein: 0g
Pyure Organic Maple Flavored Syrup
This syrup is sugar-free! It is sweetened with the highest quality of organic stevia and erythritol.
Ingredients:
- Water
- Organic Soluble Tapioca Fiber
- Organic Erythritol
- Contains 2 Percent or Less of Natural Flavors
- Xanthan Gum
- Gum Arabic
- Sodium Alginate
- Organic Caramel Color
- Organic Stevia Leaf Extract (Reb A)
- Tartaric Acid
Nutritional Information (per 1/4 cup):
- Calories: 50
- Total Fat: 0g
- Sodium: 50mg
- Total Carbohydrate: 27g
- Fiber: 0g
- Sugar: 0g
- Protein: 0g
An All-Natural Alternative to Maple Syrup
Good & Gather Organic Clover Pure Honey
The best alternative to Pure Maple Syrup would most definitely be honey. Honey has a similar texture to maple, and it is a perfect breakfast topping. Honey can also be used as a 1 for 1 substitute for maple syrup in baking recipes. Although the taste and aroma is slightly different, it is just as sweet.
Ingredients:
- Honey
Nutritional Information (per 1 tablespoon):
- Calories: 60
- Total Fat: 0g
- Sodium: 65mg
- Total Carbohydrate: 17g
- Fiber: 0g
- Sugar: 17g
- Protein: 0g
Baking Recipe Using Maple Syrup
Below is a gluten-free blueberry muffin recipe that uses pure maple syrup instead of traditional table sugar. Give it a try!
Ingredients:
- 7 oz. blueberries (fresh or frozen)
- 1 ⅓ cups + 1 Tablespoon buckwheat flour
- 1 ¼ cup ground almonds
- 2 teaspoons baking powder
- Zest of 2 lemons
- ¼ teaspoon sea salt
- 2 eggs
- ⅔ cup pure maple syrup
- ⅓ cup vegetable oil
- ⅔ cup skim milk
Instructions:
- Preheat the oven to 400 F and then lightly grease or line a 12-muffin pan. Set aside.
- In a large bowl, combine the flour, ground almonds, baking powder, salt, and lemon zest. Whisk until combined and set aside.
- In another large bowl, whisk together the egg, oil, maple syrup, and skim milk until smooth.
- Pour the blueberries into the dry mixture and lightly stir until evenly coated. Add the wet mixture all at once and stir just until the dry ingredients are no longer visible.
- Spoon the batter into the muffin tins, about ¾ full, and bake in the center of the oven for 25 minutes.
- Remove from oven and set aside for 10 minutes.
- Transfer muffins to a cooling rack and enjoy!
Nutrition Facts (per 1 muffin):
- Calories: 228
- Total Fat: 14g
- Cholesterol: 28mg
- Sodium: 60mg
- Carbohydrates: 24g
- Fiber 3g
- Protein: 6g
Related Questions
Is maple syrup dairy-free?
Pure maple syrup is dairy-free. For those needing to follow a dairy-free diet, you can feel safe knowing that you are consuming a completely dairy-free product. As for pancake syrups or artificial maple syrups, it is always recommended to check the ingredients label for any hidden dairy ingredients, such as butter.
Is maple syrup paleo?
Pure maple syrup is paleo because it’s a natural food that has been eaten by people throughout history. Of course, although it is considered paleo, it should still be eaten in moderation due to its high sugar content.
Which brands make gluten-free frozen pancakes?
Vans make a frozen pancake called “Totally Natural Gluten-Free Pancakes.” There are also plenty of gluten-free pancake mixes available, from brands such as Bisquick, Krusteaz, King Arthur, Nature’s Promise, and many more.
How do I substitute maple syrup for regular sugar in a recipe?
Since maple syrup has the same level of sweetness as table sugar, you can replace it using an equal amount of syrup (e.g., for 1 cup of sugar, use 1 cup of maple syrup). However, you will need to decrease the liquid in the recipe by 3-4 tablespoons per 1 cup substitution. The same guideline applies here if there is no liquid called for in the recipe. For instance, you would add 1 tablespoon of additional flour for every ¼ cup of maple syrup used.