Which colour of maple syrup is healthiest?

You might know that there are different types of maple syrup – the four main types are dark, very dark, golden and amber – but are there discernible differences in their nutritional profile?

In short, which type of maple syrup is healthiest? To summarise, darker maple syrups contain slightly higher amounts of beneficial antioxidants and minerals than lighter syrups. Essentially, though, all pure maple syrup is primarily a form of sugar.

In this article, we will put the spotlight on the nutritional characteristics of maple syrup by colour. We will also cover some of the important health considerations for using maple syrup.

Nutritional differences by colour

Here we look at the nutritional contents of the lighter varieties of maple syrup, followed by the darker types.

Golden and amber

These lighter syrups are made earlier in the season. They have a delicate flavour and contain lower amounts of antioxidant compounds compared to darker grades.

Dark and very dark

These darker syrups are harvested later in the season. Some studies – including research on antioxidant capacities – have shown that darker grades have a higher concentration of minerals (like zinc and manganese) and polyphenols (antioxidants). These compounds are naturally present in maple sap and become more concentrated as the season progresses.

Health considerations

Regardless of colour, just how healthy is maple syrup? Is there a limit to how much you can eat of the natural sweetener?

Sugar content

Despite the higher antioxidant levels in dark syrup, the difference is minor in a practical diet. Maple syrup is still roughly two-thirds sugar and high in calories. A typical serving of a tablespoon or two contains only small amounts of these beneficial compounds, whatever the colour.

Enjoy in moderation

No maple syrup qualifies as a health food or a ‘superfood’ source of nutrients when consumed in normal quantities. Choosing a colour should come down to flavour preference rather than health benefits. As with any sweetener, it is best enjoyed in moderation, as part of a balanced diet.

Check the label

We always urge shoppers to check the label when in the supermarket aisles, to ensure they are getting the real thing. Some artificial ‘breakfast syrups’ or ‘maple style syrups’ are made with additives.

All of our syrups are 100% pure, certified organic Canadian maple syrup, with no artificial flavours or colouring.