Maple syrup and agave syrup are two popular sweeteners that are used in baking and as flavorings for coffee, pancakes, and desserts. While agave has less of an impact on your blood sugar, maple syrup may be a slightly more nutritious option.
Agave syrup has a lower glycemic index (GI)—a measure of how quickly a food raises your blood sugar—than many other added sugars, including maple syrup.
The syrup’s low GI (ranging from 10-27), is due to its high fructose content, which has a smaller immediate effect on blood glucose and insulin levels compared to other sugars, like glucose or sucrose.
While agave syrup has a low GI, studies show that its high fructose content may lead to other health issues like insulin resistance or fatty liver disease if consumed regularly.
Maple syrup’s GI is slightly higher at 54, meaning it has a more substantial short-term impact on blood sugar than agave syrup. However, maple syrup has more nutritional value than agave and may be a better option for overall health.
Here’s a how a one tablespoon serving of maple syrup and agave syrup compare:
| Maple syrup | Agave syrup | |
| Calories | 52 | 62 |
| Carbs | 13.4 grams (g) | 15.3 g |
| Protein | < 1 g | < 1 g |
| Fat | < 1 g | < 1 g |
| Total sugars | 12.1 g | 13.6 g |
| Manganese | 0.5 milligrams (mg), 21.7% of the Daily Value (DV) | 0 |
| Riboflavin | 0.25 mg, 19% of the DV | 0 |
Maple syrup is made from the sap of maple trees, while agave syrup is produced from the agave plant. Agave is considered a refined sweetener due to its extensive processing, but pure maple syrup is a more natural option because it’s boiled down from sap without heavy refinement. As a result, maple syrup retains more nutrients and antioxidants.
While agave isn’t a good source of vitamins, minerals, or antioxidants, maple syrup is a good source of manganese, B vitamins, and polyphenol antioxidants. Manganese is needed for bone health, immune function, and blood sugar regulation, while riboflavin plays important roles in energy production, growth, and development.
Maple syrup has a rich, caramel-like flavor that works well in baked goods such as cakes, muffins, and cookies, and it also makes a flavorful addition to hot or cold beverages like coffee, hot cocoa, or matcha lattes. It can also be used as a glaze for roasted vegetables or meats and can add sweetness to marinades, sauces, and salad dressings.
Agave syrup, on the other hand, has a much milder taste and dissolves easily in liquids, which makes it a popular additive in cold drinks like iced coffee, smoothies, and tea.
Agave syrup contains more sugar per tablespoon than maple syrup, so you typically need less of it to achieve the same level of sweetness.
While maple and agave syrups are often viewed as healthy alternatives to table sugar, both come with potential drawbacks.
- Both are added sugars: Both syrups are considered added sugars and should be enjoyed in small amounts. Overconsuming added sugar from any source can lead to health issues, including liver disease and high blood sugar.
- Agave is high in fructose: Agave is composed of up to 90% fructose, which is primarily processed by the liver. Studies show that excessive consumption is linked to an increased risk of fatty liver, metabolic syndrome, and other health issues.
- Agave syrup is refined: While both agave and maple syrup should be consumed in moderation, agave undergoes extensive processing that removes most of its naturally occurring vitamins, minerals, and antioxidants, which are better preserved in less refined options like pure maple syrup.
Maple syrup is a better option for your health overall than agave syrup. Because it isn’t as heavily processed, it’s a better source of certain vitamins and minerals, such as riboflavin and manganese. It also provides polyphenol antioxidants, including lignans and phenolic acids, which help protect against cellular damage.
Additionally, maple syrup contains only a small amount of fructose. Because frequent consumption of high-fructose sweeteners has been linked to various health concerns, choosing lower-fructose options like maple syrup is generally healthier.
