Is Maple Syrup Paleo? (Yes, Here’s Why)


Is Maple Syrup Paleo

People have been consuming natural sweeteners like maple syrup since Paleolithic times. Maple syrup is a deliciously sweet, natural sweetener that is enjoyed by many. It is most often paired with breakfast foods, but it also tastes great in baked goods and meat marinades. Good quality, 100% pure maple syrup is a substance formed on trees. You can even see it forming around tree bark. So, since maple syrup is derived from trees, does that qualify it as paleo?

Maple syrup is Paleo. People have been consuming natural sweeteners like maple syrup since Paleolithic times. Consuming maple syrup in moderation is a great way to satisfy your sweet tooth while following the paleo diet. Other Paleo alternatives to maple syrup include Wholesome Organic Raw Unfiltered Honey, Sirov Syrups Jerusalem Artichoke Syrup, and It’s Just! Monk Fruit Extract.

In this article, we will discuss the nutritional information for maple syrup, artificial maple syrups, as well as other paleo alternatives. Sound sweet? Let’s get started!

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. 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. 

The kind of maple syrup that is found in most grocery stores today is not the kind that is paleo-approved. Commercial varieties such as Aunt Jemima and Log Cabin are extremely processed and contain artificial flavors, artificial ingredients, and added sugars. 

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. 

What Makes Maple Syrup Paleo?

Maple syrup in its raw, natural, and unprocessed form is paleo because it is a natural food that has been consumed by people since the early 1600s. It is a great alternative to non-paleo sweeteners such as cane sugar, corn syrup, agave, brown rice syrup, and barley malt. 

Pure maple syrup also does not require large amounts of processing. The sap is first withdrawn from trees by drilling holes into the trunk, it is heated, water content is reduced, and a sweet syrup results. It is likely that cavemen have undergone this process in paleolithic times, declaring it paleo-approved. 

Is Maple Syrup Healthy?

Good quality maple syrup is a popular alternative to traditional cane sugar. As mentioned earlier, it is a natural sweetener that requires little processing to create. Pure maple syrup even contains trace amounts of beneficial nutrients. Some of these nutrients include riboflavin, zinc, magnesium, calcium, and potassium. Since the process of drawing the sap from the trees requires little to no processing, all of the nutrients remain in the final product. Maple syrup also contains fewer calories and sugar than honey per serving. 

It is always important to remember that although pure maple syrup is natural and paleo-approved, that does not mean you should be consuming it in large amounts. Maple syrup still contains a decent amount of sugar and carbohydrates and should be consumed in moderation. 

Pure Maple Syrup Nutritional Facts

Let’s look over the nutritional information for some of the most widely purchased brands of pure maple syrup.

Maple Grove Farms 100% Pure Maple Syrup

Ingredients: 

  • 100% Pure Maple Syrup

Nutrition Facts (per 2 Tablespoons):

  • Calories: 100
  • Total Fat: 0g
  • Sodium: 7mg
  • Total Carbohydrate: 26g
  • Fiber: 0g
  • Sugar: 26g
  • Protein: 0g

Kirkland Signature Organic Pure Maple Syrup

Ingredients:

  • Pure Organic Maple Syrup

Nutrition Facts (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

Nutrition Facts (per 1/4 cup):

  • Calories: 210
  • Total Fat: 0g
  • Sodium: 30mg
  • Total Carbohydrate: 52g
  • Fiber: 0g
  • Sugar: 52g
  • Protein: 0g

Coombs Family Farms Organic Maple Syrup

Ingredients:

  • Organic Maple Syrup

Nutrition Facts (per 1/4 cup):

  • Calories: 200
  • Total Fat: 0g
  • Sodium: 5mg
  • Total Carbohydrate: 53g
  • Fiber: 0g
  • Sugar: 53g
  • Protein: 0g

Artificially Flavored Maple Syrups – NOT Paleo

Artificial maple syrups are highly processed and not considered paleo. The process of creating these syrups is extremely different than the process of making artificial maple syrup. These syrups below are made from highly processed sugars, corn syrup, high fructose corn syrup, thickeners, and artificial maple flavoring. Let’s review some of the most popular brands out there.

Pyure Organic Maple Flavored Syrup

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

Nutrition Facts (per ¼ cup):

  • Calories: 50
  • Total Fat: 0g
  • Sodium: 50mg
  • Total Carbohydrate: 27g
  • Fiber: 0g
  • Sugar: 0g
  • Protein: 0g

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

Nutrition Facts (per 2 Tablespoons):

  • Calories: 100
  • Total Fat: 0g
  • Sodium: 30mg
  • Total Carbohydrate: 25g
  • Fiber: 0g
  • Sugar: 15g
  • Protein: 0g

Log Cabin Original Syrup

Ingredients:

  • Corn Syrup
  • Water
  • Sugar
  • Salt 
  • Natural Flavor
  • Sodium Hexametaphosphate
  • Sodium Benzoate And Sorbic Acid (Preservatives)
  • Caramel Color
  • Phosphoric Acid
  • Mono And Diglycerides

Nutritional Facts (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)

Nutrition Facts (per 2 Tablespoons):

  • Calories: 130
  • Total Fat: 0g
  • Sodium: 65mg
  • Total Carbohydrate: 32g
  • Fiber: 0g
  • Sugar: 31g
  • Protein: 0g

Alternative Paleo Sweeteners

Wholesome Organic Raw Unfiltered Honey

Wholesome Sweeteners Organic Raw Unfiltered Honey, Pesticide Free, Fair Trade, Non GMO & Non Glyphosate, 16 Ounce Squeeze Bottle (Pack of 1) (00280721) Naturally occurring, raw, unprocessed honey is completely natural, making it a great addition to your paleo meal plan. 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. But, as with any sweetener, it should always be used in moderation.

Ingredients:

  • Organic Honey

Nutrition Facts (per 1 Tablespoon):

  • Calories: 60
  • Total Fat: 0g
  • Sodium: 65mg
  • Total Carbohydrate: 17g
  • Fiber: 0g
  • Sugar: 17g
  • Protein: 0g

 Organic Way Stevia Leaf

Organic Way Stevia Leaf Extract Powder (Stevia Rebaudiana) - Organic & Kosher Certified | Raw, Vegan, Non GMO & Gluten Free | USDA Certified | Origin - India (1/4LBS / 4OZ) Stevia in its natural, unprocessed form, is considered paleo. Stevia fits the paleo criteria because it is a food that is found in nature, and was likely enjoyed by cavemen (when they had access to it). 

Ingredients:

  • Organic Stevia Leaf (Stevia Rebaudiana)

Nutrition Facts (per 1 Tablespoon):

  • Calories: 0
  • Total Fat: 0g
  • Sodium: 0mg
  • Total Carbohydrate: 0g
  • Fiber: 0g
  • Sugar: 0g
  • Protein: 0g

Sirov Syrups Jerusalem Artichoke Syrup

Jerusalem artichoke is a natural sweetener derived from artichoke tubers. It tastes sweet and is rich in inulin. Inulin is a prebiotic that stays in the large intestine and helps certain beneficial bacteria to grow. 

Ingredients:

  • Jerusalem Artichoke Tubers
  • Water

Nutrition Facts (per 30 grams):

  • Calories: 76
  • Total Fat: 0g
  • Sodium: 20mg
  • Total Carbohydrate: 19g
  • Fiber: 8g
  • Protein: 0g

It’s Just! Monk Fruit Extract

It's Just - 100% Monkfruit Extract Powder, Keto Friendly Sweetener, Monk Fruit, Sugar-Free, Non-GMO, 25% Mogrosides, Non-Glycemic, 1.5oz Monk fruit extract fits perfectly into the paleo lifestyle. It is plant-based, sugar-free, all-natural, and low in carbs.

Ingredients:

  • Monkfruit Extract (25% Mogroside V)

Nutritional Facts (per ¼ teaspoon):

  • Calories: 0
  • Total Fat: 0g
  • Sodium: 0mg
  • Total Carbohydrate: 0g
  • Fiber: 0g
  • Sugar: 0g
  • Protein: 0g

Alovitox Premium Syrup Yacon Syrup

Organic Yacon Syrup by Alovitox | Natural Sweetener Rich in Antioxidants, Vitamins, Prebiotics | Low Glycemic Index, Low Calorie, Boosts Metabolism | USDA Organic (1 jar) Yacon syrup comes from the tuberous roots of the yacon plant, which is native to South America. It has a sweet taste but is low in calories and carbohydrates. The syrup is made from the yacon root which is carefully processed to retain as much of the nutritional value as it does in its natural state. 

Ingredients:

  • Certified Organic Yacon Syrup

Nutritional Facts (per 1 teaspoon):

  • Calories: 14
  • Total Fat: 0g
  • Sodium: 0mg
  • Total Carbohydrate: 3g
  • Fiber: 0g
  • Sugar: 2g
  • Protein: 0g

Related Questions

Is Pure 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 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 is naturally gluten-free and is 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!

Is Pure Maple Syrup Vegan?

Maple Syrup is a great choice of sweetener for Vegans. The trees are not harmed during the extraction process, which makes maple syrup a “green choice.” There are also no other additives or ingredients used in the production of pure maple syrup. As for artificially flavored syrups, these may not be vegan as they contain other additives – commonly honey. 

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Jordana Tobelem

Jordana is a Registered Dietitian who enjoys helping others become the best versions of themselves through proper nutrition education. Jordana has a passion for promoting lifestyle changes through nutrition, physical activity, and behavior to create a superior quality of life. Jordana also holds certifications in Personal Training and Holistic Health Coaching.

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