Maple syrup

27 g carbs per 2 tbsp (40 g) · sucrose (1:1). Graded for five standard jobs below — the same product fits some jobs and not others.

dual-sourcecaffeine-freevegangluten-free
Check it for your own job →

Job fit

Maple syrup works when the job is Marathon, 70.3, IRONMAN, Century / gran fondo, Ultra.

Marathon
3.5 h · race · target 80 g/h → 3/h
A
✓ dual-source sucrose (1:1) · absorbs at 80 g/h✓ gut-friendly✓ 3/h · easy to carry✓ caffeine-freeℹ 2 % of your sodium · add salt
70.3
5.5 h · race · target 90 g/h → 3.3/h
A
✓ dual-source sucrose (1:1) · absorbs at 90 g/h✓ gut-friendly✓ 3.3/h · easy to carry✓ caffeine-freeℹ 2 % of your sodium · add salt
IRONMAN
12 h · race · target 90 g/h → 3.3/h
A
✓ dual-source sucrose (1:1) · absorbs at 90 g/h✓ gut-friendly✓ 3.3/h · easy to carry✓ caffeine-freeℹ 2 % of your sodium · add salt
Century / gran fondo
5 h · steady · target 80 g/h → 3/h
A
✓ dual-source sucrose (1:1) · absorbs at 80 g/h✓ gut-friendly✓ 3/h · easy to carry✓ caffeine-freeℹ 2 % of your sodium · add salt
Ultra
10 h · steady · target 80 g/h → 3/h
A
✓ dual-source sucrose (1:1) · absorbs at 80 g/h✓ gut-friendly✓ 3/h · easy to carry✓ caffeine-freeℹ 2 % of your sodium · add salt

Grades: A–E from absorption (35 %), gut (30 %), practicality (15 %), caffeine (10 %) and your preferences (10 %); a ✗ on absorption or gut caps at C. Sodium and tonicity are shown as ℹ and never change the grade.

What is in it

Label facts, not a score. Apply your own preferences in the checker.

Format
Real food
Unit
2 tbsp (40 g)
Carbohydrate
27 g
Carb sources (label order)
sucrose
Glucose:fructose
sucrose (1:1) · ~50 % fructose (inferred)
Sodium
5 mg
Potassium
85 mg
Caffeine
0 mg
Protein / fat / fibre
0 g / 0 g / 0 g
Sugar alcohols
none listed
Sweeteners
none listed
Allergens
none listed
Vegan / gluten-free
vegan / gluten-free
Batch-tested
not stated
Tonicity
hypertonic

USDA FoodData Central, "Syrups, maple": ~104 kcal, 27 g carbohydrate (almost all sucrose, i.e. 1:1 glucose:fructose once digested) per 40 g. The original "natural gel" — sticky, take it with water.

From USDA FoodData Central, checked 2026-09-18 · source. Labels change; read the pack. Not medical advice; not affiliated with the brand.

How many Maple syrup per hour do I need?

At 27 g carbs per 2 tbsp (40 g): about 2.2 per hour for 60 g/h and 3.3 per hour for 90 g/h. Use the fuel checker to set your own job.

Is Maple syrup dual-source (glucose and fructose)?

Yes — sucrose (1:1) (inferred), about 50 % fructose, which is in the range that absorbs at 90 g/h and beyond.

Does Maple syrup contain caffeine?

No, this version is caffeine-free.

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