Raw Honey vs. Maple Syrup: Which Is Healthier?

Both honey and maple syrup primarily consist of carbohydrates and sugar with very small amounts of protein, fiber, and fat. Per tablespoon (20 grams), honey is slightly higher in calories, carbohydrates, and sugars.

This difference becomes more significant when comparing larger portions. For instance, 5 tablespoons of honey contain 82 grams of sugar, while 5 tablespoons of maple syrup contain 60.5 grams.

Their sugar compositions also differ. Honey is primarily composed of fructose, while maple syrup contains mostly sucrose.

Maple syrup has nearly four times the amount of potassium and significantly more calcium than honey, despite these being honey’s most abundant nutrients. The syrup is also a good source of manganese and riboflavin, while honey provides no or very minimal amounts of these nutrients.

Honey provides some fiber, which may have prebiotic effects, and maple syrup does not.

Raw honey is the result of complex tasks performed by honey bees and bees’ pollination of various flowers and plants. Honey is a natural sweetener also known for its antibacterial effects.

Honey contains vitamins, minerals, and antioxidant compounds like polyphenols and flavonoids. Antioxidants help manage levels of harmful compounds called free radicals in the body, preventing cell damage and disease. Honey has traditionally been used for sore throats, bronchial asthma, and wounds—as a salve to help soothe discomfort and promote healing.

Some research suggests honey may have prebiotic effects. Prebiotics contribute to a healthy gut by feeding beneficial bacteria in your intestine, supporting a diverse gut microbiome.

Honey is an unrefined sweetener that retains its natural nutrients, making it a healthier option than refined sugar, which has no nutritional value.

Maple syrup is derived from the sap of the sugar maple tree (Acer saccharum). Boiling the sap evaporates the water, concentrating the sugars into a thick, sweet syrup.

Maple syrup has an especially high concentration of polyphenols compared to other natural sweeteners. It also contains various vitamins, minerals, and organic acids, and it may offer anti-inflammatory, antioxidant, and potentially antidiabetic benefits.

Maple syrup contains abscisic acid, a plant hormone and organic acid that may improve insulin sensitivity and support healthier blood sugar levels. It also contains plant compounds known as phenolics that can potentially aid in diabetes management.

While honey and maple syrup both have some health-protective benefits, the natural sweeteners are still high sources of sugar and should be consumed in moderation. Natural products like honey and maple syrup may also contain harmful bacteria or contaminants.

Honey

Honey can pose a risk of botulism (a serious bacterial infection that attacks the nervous system) in infants under 1 year old, as raw honey can contain the bacteria that causes botulism, Clostridium botulinum. Past the age of 1, your digestive system is typically strong enough to protect itself against the amount of Clostridium botulinum that may be in honey.

Honey is also high in sugars, mostly fructose, while not offering other significant nutrients. Fruits like apples contain fructose as their predominant sugar but also provide significant amounts of vitamins, minerals, antioxidants, and fiber.

While honey has a slightly lower glycemic index (GI) than sugar—meaning it causes less of a spike in blood sugar after consumption—it should still be used in moderation.

Maple Syrup

Despite its high concentration of health-protective polyphenols, maple syrup is mostly sugar and carbohydrates, which can outweigh its benefits. Diets high in sugars and carbohydrates have been linked to diabetes, obesity, and other complications.

Maple syrup may also contain potential contaminants like heavy metals, as the sap is funneled through pipes that can leave residue. The sap can also contain microorganisms that may be harmful to health.

Maple syrup has a smooth, thick consistency, while raw honey can vary in texture due to variations in its sugar composition. Depending on the time of year or its floral source, honey can range from thin and syrupy to thick and crystallized.

Factors like the environment, season, and geographical location influence maple syrup’s flavor. The syrup is categorized into grades, which describe richness in taste and color. Grades can range from very light and sweet to dark and more bitter with a burnt taste.

Honey’s flavor is equally diverse, shaped by the different flowers and plants it is sourced from. Its flavor profiles range from herbal and floral to caramel- and molasses-like sweetness.

Though their sugar compositions differ, honey and maple syrup are ideal natural substitutes for refined sugars in holiday treats. They can also complement savory dishes, such as paired with Gorgonzola cheese on a pizza. Other great uses include:

• Drizzle over pancakes or waffles
• Sweeten plain yogurt or cottage cheese
• Add a sweet glaze to salmon and roasted vegetables
• Incorporate into salad dressings, BBQ sauces, and other condiments

Maple syrup is associated with a more stable insulin and blood sugar response. Honey, while natural with trace nutrients, has a greater effect on blood sugar, which may make it less ideal for people with diabetes.

Both are better options than refined sugars or syrups, which significantly spike blood sugar and have no nutritional advantages.

Using honey or maple syrup minimally in your daily diet and balancing your protein to carbohydrate intake can help reduce blood sugar spikes. Both can be healthier alternatives to refined sugars for occasional sweets like holiday baking.

Raw honey and maple syrup are minimally processed, plant-derived sweeteners. They can serve as alternatives to refined sugars in a variety of foods and beverages.

Both provide health-protective compounds and other nutrients. Maple syrup has a higher concentration of nutrients such as potassium, calcium, riboflavin, and zinc. It also has a lower glycemic index (GI) than honey.

However, both have a high sugar content. Maple syrup and raw honey should be consumed sparingly, as diets rich in sugars are associated with health risks such as obesity, diabetes, and heart disease.