Does Maple Syrup Have Fructose?

If you are paying closer attention to the types of sugars in your diet, you might have wondered, Does maple syrup have fructose? The answer is yes, but in very small amounts compared to many other sweeteners. Pure maple syrup is primarily made up of sucrose, with only trace levels of fructose and glucose. This composition makes it a far more balanced and natural option for sweetening food and drinks than syrups or sugars that are high in fructose.

Understanding the Sugars in Maple Syrup

Maple syrup’s sweetness comes mainly from sucrose, a natural disaccharide composed of one molecule of glucose and one of fructose. In pure maple syrup, sucrose accounts for nearly all of the sugar content, about 95 to 98%. The remaining 2 to 5% is composed of small amounts of glucose and fructose that form during the boiling process when the sap is reduced into syrup.

That means that pure maple syrup is low in fructose compared to other natural sweeteners. Studies have shown that it contains less than 4% fructose of total carbohydrates, which puts it in a very different category from products like honey or agave syrup, both of which are predominantly fructose-based. This low fructose content helps make maple syrup easier to digest for many people and a smarter choice for those looking to reduce high-fructose sweeteners in their diet.

You can learn more about the nutritional makeup and benefits of pure maple syrup on our nutrition page.

Maple Syrup Nutrition

Is Maple Syrup High in Fructose?

No, maple syrup is not high in fructose. In fact, it is considered a low-fructose sweetener by most food science standards. Analysis of pure maple syrup samples has shown that sucrose forms around 60.5 grams per 100 grams of syrup, with fructose contributing only a fraction of that total. By contrast, honey is around 40% fructose, and agave syrup can reach levels as high as 70%. This makes maple syrup a gentler sweetener that offers satisfying sweetness without the metabolic drawbacks associated with high-fructose sugars.

Fructose, when consumed in excess from ultra-processed sources like high-fructose corn syrup, has been linked to digestive issues and uneven spikes in blood sugar. The naturally balanced sugar profile in maple syrup avoids these extremes, which makes it a wholesome and versatile alternative.

Is Maple Syrup Low FODMAP?

Recent research from nutritional studies also supports this difference. Maple syrup’s low fructose, high sucrose composition produces a steadier energy release compared to refined sugars or corn syrups. Unlike artificially refined sugars, pure maple syrup also preserves valuable antioxidants and trace nutrients from maple tree sap.

Why Maple Syrup’s Low Fructose Content Matters

Low fructose intake is a growing concern among health-conscious eaters because excessive fructose, especially when isolated in sweeteners like high-fructose corn syrup, can strain the liver and interfere with metabolism. Sweeteners with a balanced sugar profile, like maple syrup, are digested more effectively and lead to a more stable blood sugar response.

Pure maple syrup is primarily a form of natural sucrose. When consumed, sucrose is broken down evenly into glucose and fructose during digestion, giving the body a balance of sugars that can be used efficiently for energy. The trace minerals and polyphenols in maple syrup further distinguish it nutritionally from processed sweeteners that provide calories with no added benefits.

You can explore more about the benefits of maple in your daily diet below.

Maple Benefits

Does Maple Syrup Contain Other Natural Compounds?

Yes. Pure maple syrup contains more than just sugars. It also includes plant-based compounds formed during the boiling process, such as organic acids, amino acids, and polyphenols. One particularly interesting compound is quebecol, which develops naturally during sap reduction and has antioxidant properties. Other components, such as manganese, zinc, and calcium, are present in small but nutritionally meaningful amounts.

These elements make maple syrup one of the few sweeteners that provide additional goodness beyond pure sweetness. It’s a natural product with no bleaching, refining or additives, a quality that really sets it apart from processed sugar.

If you want to learn more about maple syrup’s antioxidant and mineral profile, you can find out more below.

Is Maple Syrup Healthy?

How Maple Syrup Compares to Other Sweeteners

When comparing maple syrup fructose levels to other common sweeteners, maple syrup consistently falls at the lower end. Honey, although natural, contains high amounts of fructose, while agave syrup is almost entirely composed of fructose. Refined white sugar, though technically low in fructose, is stripped of all vitamins and minerals during industrial processing. Maple syrup, by contrast, remains naturally rich in micronutrients and flavour.

Honey and golden syrup often dominate the sweetener aisle, but maple syrup offers a more balanced sweetness that lends itself to both sweet and savoury dishes. Whether it’s poured over porridge, whisked into salad dressings, or used in grilled glazes, maple syrup’s low-fructose profile allows you to enjoy real sweetness with fewer compromises.

If you would like to see how maple syrup stacks up to other natural sweeteners, read our articles below.

Maple Syrup vs Honey                      Maple Syrup vs Golden Syrup

So, does maple syrup have fructose? Technically, yes, but only in minimal amounts. The sugars present come overwhelmingly from sucrose, which makes it a unique sweetener that delivers clean, natural sweetness without excessive fructose. Because pure maple syrup is unrefined and minimally processed, it retains the flavour and benefits of the maple tree itself.

Choosing pure maple syrup over artificial or high-fructose alternatives allows you to enjoy a natural sweetener with real nutritional value. From baking to glazing meats and adding depth to sauces, maple syrup remains one of the most versatile and wholesome sweeteners available. To try it in your own cooking, explore the variety of maple syrup recipes available on our recipe page and experience how its balanced sweetness transforms everyday dishes.