Most syrups are carbohydrate-dense and nearly protein-free, which surprises many people who assume sweeteners contain some protein. This syrup protein per 100g calculator gives you a quick, accurate estimate of the protein in maple syrup, honey, agave, corn syrup, golden syrup, chocolate syrup, or any custom syrup from your own nutrition label.
Simply choose a syrup type or enter the protein value from the label, set your serving size in grams, tablespoons, or fluid ounces, and the tool returns the protein per 100g, per serving, per tablespoon, and per cup. It also shows the step-by-step math so you can verify every number.
Use it when logging macros, comparing breakfast toppings, or planning a diet that needs precise protein tracking.
🍯 Protein in Syrup
Estimate protein per 100g and per serving using typical values or your own nutrition label.
Why Protein in Syrup Is So Low
Syrup is essentially a concentrated solution of sugars. During production, most of the water is removed and the small amount of protein originally present in plant sap, nectar, or grain is diluted or broken down during heating and filtration. Maple sap, for example, contains trace amino acids, but by the time it is boiled down into syrup, protein typically measures around 0.04g per 100g. Honey is similar, with roughly 0.3g per 100g. That means a typical 1-tablespoon serving provides less than 0.1g of protein — negligible in most diets.
This matters for macro tracking because people often assume that natural syrups like honey or agave contain useful nutrients. While they do contain small amounts of minerals and antioxidants, protein is not one of their meaningful contributions. If you are working toward a protein target, syrup should be counted almost entirely as carbohydrate. If you are also tracking the sugar and calories that come with it, see sugar nutrition calculator and agave calorie calculator.
Key point: Even a very large 100g portion of maple syrup contains less protein than a single bite of chicken breast.
How to Use This Calculator
- Select a syrup type from the dropdown. The tool fills in a typical protein-per-100g value. If your syrup is different — for example a protein-fortified pancake syrup — choose Custom / from my label and enter the value shown on the nutrition label.
- Enter a serving size. Use grams for the easiest math, or pick tablespoons or fluid ounces and the tool converts it for you. One tablespoon is treated as 20g and one fluid ounce as 40g.
- Click Calculate. The results panel shows protein per 100g, protein in your serving, plus per-tablespoon and per-cup equivalents.
- Use the Copy button to save the result as text for your food diary or notes.
Tip: Click the 100 g quick preset button to see the label-equivalent protein value for a full 100g portion instantly.
How the Calculation Works
The tool applies the standard nutrition formula:
Protein in serving (g) = protein per 100g (g) × serving size (g) ÷ 100
For example, if a chocolate syrup has 2.1g protein per 100g and you use 30g, the math is 2.1 × 30 ÷ 100 = 0.63g protein. If you enter a serving in tablespoons, the tool first converts it using 20g per tablespoon: 2 tablespoons becomes 40g, so the protein is 2.1 × 40 ÷ 100 = 0.84g.
The same formula powers the per-tablespoon and per-cup values shown in the results, using 20g and 340g as standard weights for nutrition tracking.
Reference Table: Protein in Common Syrups
Values below are approximate and based on typical USDA FoodData Central entries; always check your brand's label because formulations vary.
| Syrup | Protein per 100g | Protein per tbsp (20g) |
|---|---|---|
| Maple syrup | 0.04 g | <0.01 g |
| Honey | 0.30 g | 0.06 g |
| Agave nectar | 0.09 g | 0.02 g |
| Corn syrup | 0.00 g | 0.00 g |
| Golden syrup | 0.10 g | 0.02 g |
| Chocolate syrup | 2.10 g | 0.42 g |
Flavored syrups such as chocolate syrup tend to have slightly higher protein because they include cocoa or other ingredients. In contrast, plain sugar syrups often contain 0g. For more detailed nutrient data, see the USDA FoodData Central database.
Common Mistakes to Avoid
- Treating less than 1g as 0g. If a label says Protein less than 1g, the real value could be 0.1–0.9g. For precise tracking, use the custom field with the exact value from the manufacturer if they publish it.
- Using volume as if it were weight. A tablespoon of syrup weighs more than a tablespoon of water. This tool converts tablespoons and fluid ounces using typical syrup densities, but for lab-level accuracy, weigh your syrup in grams.
- Assuming natural means high protein. Honey and maple syrup are nutrient-rich in some ways, but they are not protein sources.
- Ignoring added ingredients. Pancake syrup blends, low-calorie syrups, and flavored coffee syrups can have very different protein values. Check the label and choose Custom when in doubt.
Pro tip: Weigh your usual syrup portion once with a kitchen scale. Most people use far more than one tablespoon, and that difference matters when you are tracking macros over a week.
Frequently Asked Questions
Which syrup has the most protein? Flavored syrups that contain cocoa, milk solids, or other ingredients, such as chocolate syrup, generally have the most protein — typically about 2g per 100g. Even so, that is still small compared with other protein foods.
Is honey a good source of protein? No. Honey contains about 0.3g protein per 100g, so a 20g tablespoon provides roughly 0.06g. You would need over a kilogram of honey to get the protein in a single egg.
Can I use this calculator for sugar-free syrup? Yes. Sugar-free syrups are often sweetened with artificial or natural low-calorie sweeteners and may list 0g protein. If they do list a protein value, choose Custom and enter it.
Why does my syrup's label show a higher protein value? Commercial syrups can be fortified with protein or blended with other ingredients. The reference values in this tool describe plain, generic syrups, so your brand may differ. Always prefer the label value for food logging.