Maple syrup
Low GI
GL 114 per cup (315 g) · GL 36.2 per 100 g
- Low degree of processing
- High glycemic load
Maple syrup has a glycemic index of 54 (Low). One cup (315 g) adds a glycemic load of 114.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #169661 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- no GI Allulose provides a similar liquid-like sweetness profile to maple syrup but with a GI of 0 and GL of 0, preventing blood sugar spikes.
Allulose - Yacon syrupGL 3 per 100 g Yacon syrup offers a natural, syrup-like consistency with a significantly lower GI of 10 and GL of 3 compared to maple syrup.
- no GI Monk fruit extract is a zero-glycemic sweetener that eliminates the high GL of 67 found in maple syrup.
Monk fruit sweetener (pure extract) - GL 1 per 100 g Erythritol is a sugar alcohol with a negligible GI of 1, making it a much steadier alternative for blood sugar management.
Erythritol
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Maple syrup is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 tablespoon | 20 g | 7.2 |
| 1 cup | 315 g | 114 |
Nutrition Facts (per 100g)
per 100g
| Calories | 260 kcal |
| Carbohydrates | 67 g |
| Sugars (Total) | 60 g |
| Natural | 60 g |
| Added | 0 g |
| Fiber | 0 g |
| Soluble | 0 g |
| Insoluble | 0 g |
| Protein | 0 g |
| Fat | 0 g |
| Saturated | 0 g |
| Unsaturated | 0 g |
| Sodium | 12 mg |
Processing Level
Why this score?
- Low degree of processing
- Contains trace amounts of minerals
- High glycemic load
- High simple sugar content
- No fiber and protein
Allergens
No EU-14 allergen listed
Recipes with Maple syrup
Frequently Asked Questions
What is the glycemic index of Maple syrup?
Maple syrup has a glycemic index of 54 (Low). One cup (315 g) has a glycemic load of 114; per 100 g the glycemic load is 36.2.
Is Maple syrup good for people with insulin resistance?
Maple syrup has a low glycemic index (54), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
How does Maple syrup affect blood sugar?
Maple syrup has a glycemic load of 36.2 per 100g, which indicates a significant impact on blood sugar levels.
Check Maple syrup in the Logi app, with your portion.
