Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
Maple syrup is low in oxalate at 1 mg per tablespoon — essentially zero. Like honey, the oxalate isn't the concern here — sugar is. Pure maple syrup contains some minerals (manganese, zinc) that table sugar doesn't, but the quantities are small. Use it as an occasional sweetener on pancakes, in oatmeal, or in baking. The 'pancake syrup' imposters made from corn syrup are cheaper but nutritionally empty. Pure maple syrup is the better choice, but both are low oxalate.
📊 Nutrition at a Glance
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1 tbsp | 20 g | 1 mg | Safe |
| 2 x 1 tbsp | 40 g | 2 mg | Safe |
| ½ x 1 tbsp | 10 g | 0.5 mg | Safe |
🏷️ Tags
🟢 See all Condiments rated Safe for kidney stones →
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🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Can I eat Maple Syrup with kidney stones?
No red flags here. Just 1 mg per 1 tbsp — well below the 25 mg danger line. You can keep Maple Syrup in your regular rotation. Data comes from Harvard (2024).
How much oxalate is in Maple Syrup?
Here are the numbers: 1 mg oxalate in one 1 tbsp of Maple Syrup (20g). Per 100 grams, that's 3 mg. Harvard T.H. Chan SPH did the lab work (2024) — these aren't database guesses.
Is Maple Syrup high in oxalates?
Definitely low. 1 mg oxalate per 1 tbsp. That's the green zone. No restrictions needed for this food.
What can I eat instead of Maple Syrup?
Substitutes exist. The safe alternatives listed below are all low-oxalate foods in the same family as Maple Syrup. Grab one of those and you dodge the oxalate while keeping similar flavors.
How much sodium does Maple Syrup have?
9 mg sodium per 100g in Maple Syrup. Well under the 460 mg threshold. One less thing on your kidney stone checklist.