Maple Syrup vs. Honey: Unlocking the Secrets of the Better Natural Sweetener

Medically reviewed by Melissa Nieves, LND

Maple syrup and honey are two natural sweeteners with distinct flavors and nutrition profiles. Although both contain beneficial nutrients, maple syrup contains more minerals, while honey contains more vitamins.

Jump to Key Takeaways.

How Do They Compare Nutritionally?

The primary macronutrient in both maple sugar and honey is carbohydrates. Neither natural sweetener contains significant amounts of protein or fat.

Honey is slightly higher in calories and carbohydrates than maple syrup. However, maple syrup contains more sodium.

Maple syrup is a better source of minerals, especially calcium, potassium, and magnesium.

However, honey contains more water-soluble vitamins, such as C, B6, and folate (vitamin B9).

Both sweeteners contain other essential compounds, including amino acids, and antioxidants like flavonoids and phenolic acids.

Nutrition Facts: Maple Syrup vs. Honey per Tablespoon
Maple Syrup	Honey
Calories	52	64
Carbohydrates	13 grams (g)	17 g
Sodium	2.4 milligrams (mg)	0.8 mg
Calcium	20 mg	1.3 mg
Zinc	0.3 mg	0.05 mg
Manganese	0.6 mg	0.02 mg
Potassium	42 mg	11 mg
Magnesium	4.2 mg	0.4 mg
Selenium	0.1 micrograms (mcg)	0.2 mcg
Vitamin C	0 mg	0.1 mg
Vitamin B6	0 mg	0.01 mg
Riboflavin	0.3 mg	0.01 mg
Niacin	0.02 mg	0.03 mg
Folate	0 mcg	0.4 mcg

What Are Their Health Benefits?

In addition to being natural sweeteners, maple syrup and honey may provide health benefits.

Maple Syrup Benefits

Maple syrup contains minerals necessary for bone, muscle, heart, and brain health. Additionally, antioxidants found in maple syrup have reduced damage to cells and tissues by an overabundance of unstable molecules in the body, called free radicals.

Maple syrup may have additional health benefits, such as:

• Maple syrup may aid digestion : In a mouse study, maple syrup improved the gut microbiome (the community of microorganisms in the digestive tract) and acts similarly to prebiotics, which help the good bacteria in your gut flourish. Replacing sucrose (table sugar) with maple syrup improved metabolic health in this study.
• Maple syrup has anti-inflammatory properties. It contains compounds, like phenolic compounds, that are known to be anti-inflammatory. Some research suggests that maple syrup may even help reduce inflammation in the brain, but more studies are needed.
• Maple syrup may help reduce blood sugar levels : It has a lower glycemic index than sucrose, meaning it doesn't spike blood sugar as quickly and by as much as table sugar. Improved blood sugar may be due to how maple syrup impacts the gut microbiome.

Honey Benefits

Like maple syrup, honey contains various beneficial nutrients and compounds that may benefit health, such as:

• Honey has antimicrobial properties : Honey kills certain strains of bacteria and other microorganisms, possibly due to its acidity, high sugar content, and antioxidants. Using honey topically may help keep wounds free from infection and aid healing. Honey may also help antibiotics (drugs that fight bacterial infections) work more efficiently, but more research is needed.
• Consuming honey may help with a cough: Honey has been a natural remedy for coughs for centuries. According to one systematic review of studies, honey can improve cough frequency and severity. In children, honey was more effective than no treatment, a placebo, and cough medications. However, children under 1 year old should not eat honey.
• Honey may help manage diabetes: Although honey is high in carbohydrates, it may be helpful for people with diabetes . This is because honey contains mainly fructose, a type of sugar with a lower glycemic index than glucose and the sucrose found in table sugar. Honey raises blood sugar at a slower, steadier rate than various types of sugars in people with diabetes.

How They Impact Blood Sugar Levels

Maple syrup and honey both impact blood sugar levels, but to a lesser extent than sugar.

Maple Syrup

Maple syrup has a glycemic index of 54, while sugar has a glycemic index of 65, which means maple syrup does not raise blood sugar as much as sugar does. In one study, adults who substituted sugar with maple syrup for eight weeks saw significant improvements in blood sugar levels.

Additional research on this subject has been done in animals, with one study finding that maple syrup improved insulin resistance in obese mice.

Honey

Honey has a lower glycemic index than sugar (58 compared to 65).

Studies have shown that honey reduced blood sugar levels in animals with and without diabetes. In small human trials, honey has had similar effects compared to refined sugar.

There is some evidence that using honey instead of sugar may help improve other risk factors of diabetes, including the risk of heart disease.

More research is needed in humans for researchers to better understand how maple syrup and honey impact blood sugar levels.

How to Use Them in Cooking and Baking

Maple syrup and honey have distinct flavors (caramel-like vs. floral) but may be used similarly in cooking and baking.

Cooking

Maple syrup and honey can add unique flavors to savory recipes. You may consider using either to make glazes or rubs for meats or vegetables. Maple syrup and honey may also be used to make salad dressing, barbecue sauce, or other sauces.

Baking

Using maple syrup or honey can add moisture and unique flavors to home-baked goods. Since maple syrup and honey are liquid instead of granulated, you need about 25% to 35% less when substituting them for sugar.

Other Uses

Another way to use these natural sweeteners is to add them to beverages like coffee, tea, or smoothies. They can also be topped with oatmeal, pancakes, yogurt, or other breakfast foods.

While honey can be stored in a cool, dry place (like a cabinet or pantry) after opening, maple syrup may need refrigeration. Storage instructions often recommend refrigerating maple syrup after opening to preserve its quality.

What to Look for When Buying

There are a few things to look for when buying maple syrup or honey.

Maple Syrup

Pure maple syrup is recommended as it includes no other ingredients, like added sugars or chemicals.

Look for maple syrup with a seal designating it as U.S. Department of Agriculture (USDA) grade A, which means it is of good quality and has good color, flavor, and odor.

The golden, amber, dark, and very dark varieties of maple sugar are of different colors and flavors. You may need trial and error to learn which type of maple syrup you like best.

Before buying maple syrup, consider where it came from. Canada is the largest producer, followed by the state of Vermont.

Honey

There are two types of honey: raw and processed .

Raw honey contains more nutrients since it is minimally processed. However, raw honey is unpasteurized and may be unsafe for some people.

Processed honey is pasteurized and often has a longer shelf life than raw honey, but nutrients can be lost during processing.

Like maple syrup, honey also comes in different colors and flavors. They include clover honey, wildflower honey, and Manuka honey.

What About Other Natural Sweeteners?

Maple syrup and honey are just two of the many types of natural sweeteners available.

Natural sweeteners typically come from vegetables, trees, seeds, nuts, roots, and other plants. Although more exist, some natural sugars include:

• Coconut sugar
• Date sugar
• Molasses
• Stevia
• Xylitol

Agave and monk fruit are two additional natural sweeteners that have become popular in recent years.

Natural sweeteners have been linked to certain health benefits. According to one review, natural sugars like date palm, jaggery, and sugar beet help maintain gut health, which is essential to overall health.

Natural sugars also contain vital nutrients like vitamins and minerals, which are lacking in refined sugar.

Key Takeaways

• Maple syrup and honey are two natural sweeteners with potential health benefits that can be used to replace refined sugar. Maple syrup may aid digestion, while honey may help heal wounds.
• Both have a lower glycemic index and contain more nutrients than refined sugar, and may help with diabetes management.
• Maple syrup, honey, and other natural sugars can replace refined sugar in cooking and baking to enhance nutrition.

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