Is Maple syrup keto?
Not keto-friendly
No, maple syrup is not keto-friendly. A serving (1 tbsp (20 g)) has about 13.4 g of net carbs, about 54% of a typical 25 g daily limit.
The short answer
Not keto. Use a sugar-free syrup instead.
A typical serving is 1 tbsp (20 g). That has 52 calories, 0 g protein, 0 g fat and 13.4 g net carbs (13.4 g total carbs − 0 g fiber).
How many servings fit in your carb budget?
Based on using your entire daily net-carb limit on this one food, which you would not do in practice.
Lower-carb swaps for maple syrup
Nutrition facts
Per 100 g: 260 kcal · 67 g net carbs · 0 g protein · 0 g fat. Estimates vary by brand and preparation.
Frequently asked questions
Is maple syrup keto?
No, maple syrup is not keto-friendly. A serving (1 tbsp (20 g)) has about 13.4 g of net carbs, about 54% of a typical 25 g daily limit.
How many carbs are in maple syrup?
A serving of maple syrup (1 tbsp (20 g)) has about 13.4 g of total carbohydrates and 0 g of fiber, which works out to roughly 13.4 g of net carbs. Per 100 g it has about 67 g of net carbs.
Can I eat maple syrup on a keto diet?
Most people on keto avoid it. Not keto. Use a sugar-free syrup instead. If you want to fit it in, treat it as an occasional small portion and count the carbs.
What can I eat instead of maple syrup?
Lower-carb swaps include allulose, erythritol, stevia.
More sweeteners
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