Maple Syrup vs Honey: Which Is Healthier (And Does It Matter)?

If you’ve ever stood in the grocery aisle comparing the nutrition labels between maple syrup and honey and wondering which one is going to be better for your body, so have we. So we did some digging and spoke to our in-house nutritionist to figure out which one to buy, depending on what you’re concerned about (and if it really even matters that much).

Nutrition face-off

The biggest misconception people have regarding the maple syrup vs. honey debate is that the nutritional differences are significant enough to warrant concern in the first place. No matter which one you choose, it’s not going to have a major effect (for better or worse) on the nutritional value of your overall diet.

“While maple syrup may contain more of certain nutrients than honey and vice versa, at the end of the day, the sweetener you choose is not going to be your main source of these nutrients, regardless,” says our nutritionist Eva.

“For example, if you want to include more B vitamins or antioxidants in your diet, then maple syrup is a better source than honey, but it would make more sense to increase your intake of other nutrient-rich foods like fruits and vegetables, red meat or dairy. So choosing between the two based on nutrients is less important if you’re worried about nutrition.”

What about sugar content?

“For those who are concerned about blood sugar management, maple syrup may be a better option than honey due to its lower sugar content and glycemic index, but it really depends on the content of the whole meal,” says Eva, reminding us that hardly anyone is guzzling sweetener straight from the bottle, nor is either a miracle superfood.

If you’re worried about blood sugar spikes, rather than stressing about your choice of sweetener, Eva recommends making sure what you’re eating is high in fibre and or protein.

“Keep in mind that we rarely eat foods like maple syrup or honey in isolation. Whichever sweetener you’re using, the addition of protein to any high-sugar meal can reduce the rate and magnitude of a blood sugar spike.”

Yes, you can also buy sugar-free maple syrup, but these are often full of artificial sweeteners and other additives, so don’t take “sugar-free” as a free pass to go crazy on your pour – they are still best consumed in moderation.

Macros and calories

Tracking macros or trying to stay in a calorie deficit? “Maple syrup may be a good choice since it has a lower calorie content, but honey is also sweeter, so you may need less of it,” Eva explains.

If you’re using sweeteners in small amounts, this difference isn’t something to stress about, with a tablespoon of honey containing around 64 calories and a tablespoon of maple syrup containing about 52 calories. If you’re pouring syrup over your food and are calorie-conscious, it’s more important to reduce your intake rather than worry about which is better.

Taste

Nutrition aside, remember that choosing between maple syrup and honey may come purely down to flavour preference and the recipe itself.

“Honey tends to have a stronger taste compared to maple syrup, so keep this in mind when deciding which one is best for your needs and how you want your food to taste. It really depends on your personal preference as well as which flavour complements the recipe.”

We love to use honey for:

• Thick sauces, glazes, its floral flavour, Asian cuisine and lemon honey drinks when you’re feeling under the weather

• Our Sweet & Spicy Rice Bowls recipe (pictured above) is also a crowd fave in the YogaFokus app, with a hot honey sauce that goes perfectly with the chicken and fresh veg

We love to use maple syrup for:

• Baking, drizzling on oats or pancakes, anything that requires easy blending, and its delicious caramel flavour

• You can find maple syrup in YogaFokus recipes like our Peanut Butter & Raspberry Chia Pudding or Easy Chocolate Waffles

The best option

At the end of the day, the bulk of your nutrition and calories shouldn’t be coming from sweeteners anyway, so if you’re consuming maple syrup and honey in moderation and as part of a meal, simply choose whichever you prefer or have both in the pantry to suit whatever your recipe calls for.