Not Keto
Maple Syrup
13.40g net carbs per 1 tbsp
Maple syrup packs 13.4 g of net carbs into a single tablespoon, all of it from sugar, which is enough to derail ketosis from one pour. Skip it and reach for a monk fruit or allulose-based syrup when you want that pancake-topping flavor.
Built by Barron Hansen · Last updated July 2026
Nutrition Facts
Fits My Daily Budget?
Set your daily net carb limit to see how one serving fits.
One serving uses 67% of your 20g daily budget.
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Good to Know
Maple syrup is almost pure sugar, with no fiber, fat, or protein to slow it down. Watch labels closely: many bottles labeled "pancake syrup" (Aunt Jemima, Mrs. Butterworth's) are mostly corn syrup, which carries a similar carb load. If you want that maple flavor, look at sugar-free versions sweetened with monk fruit or erythritol, such as Lakanto or ChocZero, which keep net carbs near zero.
Is Maple Syrup Keto? The Full Answer
Maple Syrup contains 13.40g net carbs per 1 tbsp (13.40g total carbs minus 0.00g fiber). Maple syrup packs 13.4 g of net carbs into a single tablespoon, all of it from sugar, which is enough to derail ketosis from one pour. Skip it and reach for a monk fruit or allulose-based syrup when you want that pancake-topping flavor.
On a standard ketogenic diet, most people target 20-25g net carbs per day. A single serving uses 67% of a 20g daily carb limit. If you are following a strict ketogenic protocol, reach for a lower-carb option instead.
Better Keto Swaps
Lakanto Maple Flavored Syrup is the closest stand-in here. It's sweetened with monk fruit and erythritol, so it pours and tastes maple-like with about 1 g net carbs per tablespoon (the erythritol doesn't count toward digestible carbs). Want something thinner for coffee or a marinade? Try a few drops of liquid monk fruit or stevia, which run essentially 0 g net carbs and let you control the sweetness without any sugar. For pancakes or waffles, ChocZero Maple Syrup is another solid pick at roughly 1 g net carbs per tablespoon, with a thicker texture that clings better than the sugar-free grocery brands.
Track Your Ketone Levels
The Keto-Mojo meter is the gold standard for confirming you're actually in ketosis. Know your numbers - don't guess.