Swaps / maple syrup
The best keto substitutes for maple syrup
Maple syrup is about two-thirds sugar by weight. A keto version is mostly a sugar-free syrup plus real maple flavor.
Maple syrup: 13.4 g netAllulose syrup plus maple extract: 0 g net
3 swaps that work
01Allulose syrup plus maple extract0 g net · 1 tsp (4 g)
- Best for
- Pancakes, waffles, glazes
- How
- Warm allulose syrup with a few drops of maple extract and a pat of butter.
02Sugar-free maple-flavored syrup0 g net · 1 tsp (4 g)
- Best for
- Convenience
- How
- Read the label: the better ones use allulose, erythritol or monk fruit, not maltitol.
03Brown butter
- Best for
- Pancakes and chaffles
- How
- Cook butter until nutty and golden, and add a pinch of cinnamon and a little sweetener.
Tips from the kitchen
- Warm keto syrups before serving; they pour and taste better.
Net carbs per serving
From our food database. Serving sizes differ, so they are listed.
How much do I use?
Type the sugar amount from any recipe and see the equivalent for each keto sweetener.
Open the sweetener converterRecipes that use these swaps
Quick answers
What is the best keto substitute for maple syrup?
It depends on the dish. Allulose syrup plus maple extract is best for pancakes, waffles, glazes; Sugar-free maple-flavored syrup is best for convenience; Brown butter is best for pancakes and chaffles.
How many carbs does the swap save?
A serving of maple syrup (1 tbsp (20 g)) has about 13.4 g of net carbs. Allulose syrup plus maple extract (1 tsp (4 g)) has about 0 g.
Is maple syrup keto?
Not keto-friendly. Not keto. Use a sugar-free syrup instead.
Every swap, already made
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