Fruit syrup
Whole food · Sweets
Photo: Wikipedia
Fruit syrup is a thick, sweet liquid made by reducing fruit juice with sugar until it reaches a glossy, pourable consistency. It delivers an intense, concentrated burst of fruit flavor—often strawberry, raspberry, or maple—without any pulp or fiber. Nutritionally, it is a pure carbohydrate source, providing quick energy but offering little else in the way of vitamins or minerals.
Calorie split: 0% protein · 100% carbs · 0% fat
↓ Full nutrition💚 Why it's loved
People adore fruit syrup for its ability to instantly transform simple foods like pancakes, yogurt, or ice cream with a vibrant, sweet fruit flavor. Its versatility in both sweet and savory applications, from glazes to cocktail mixers, makes it a beloved pantry staple.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its very high sugar content (53g per 100g) and lack of protein or fat, which can lead to rapid blood-sugar spikes. To counteract this, pair it with protein or healthy fats (like nuts or yogurt) and practice strict portion control, using it as a flavor accent rather than a main ingredient.
Key benefits
- Provides quick, easily digestible energy
- Enhances flavor in beverages and desserts
- Long shelf life when properly stored
- Can be made from a wide variety of fruits
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Maple syrup, a specific type of fruit syrup, requires about 40 liters of maple tree sap to produce just one liter of finished syrup.
Full nutrition (USDA data · scales with serving)
| Water | 14.7 g |
| Energy | 341 kcal |
| Energy | 1425 kj |
| Protein | 0.00 g |
| Total lipid (fat) | 0.00 g |
| Ash | 0.13 g |
| Carbohydrate, by difference | 85.1 g |
| Fiber, total dietary | 0.10 g |
| Total Sugars | 53.0 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 0.04 mg |
| Magnesium, Mg | 1.0 mg |
| Phosphorus, P | 0.00 mg |
| Potassium, K | 7.0 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 0.26 mg |
| Copper, Cu | 0.02 mg |
| Manganese, Mn | 0.06 mg |
| Selenium, Se | 0.80 ug |
| Vitamin C, total ascorbic acid | 1.6 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.01 mg |
| Niacin | 0.01 mg |
| Pantothenic acid | 0.01 mg |
| Vitamin B-6 | 0.00 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 0.20 mg |
| Betaine | 0.00 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 2.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1.0 ug |
| Vitamin E (alpha-tocopherol) | 0.01 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.00 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.00 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.00 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.00 g |
| PUFA 18:2 | 0.00 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.00 g |
| Threonine | 0.00 g |
| Isoleucine | 0.00 g |
| Leucine | 0.00 g |
| Lysine | 0.00 g |
| Methionine | 0.00 g |
| Cystine | 0.00 g |
| Phenylalanine | 0.00 g |
| Tyrosine | 0.00 g |
| Valine | 0.00 g |
| Arginine | 0.00 g |
| Histidine | 0.00 g |
| Alanine | 0.00 g |
| Aspartic acid | 0.00 g |
| Glutamic acid | 0.00 g |
| Glycine | 0.00 g |
| Proline | 0.00 g |
| Serine | 0.00 g |
FAQ
Is fruit syrup the same as fruit juice?
No. Fruit syrup is made by cooking down fruit juice with sugar, resulting in a much thicker, sweeter, and more concentrated product with no fiber.
Can I use fruit syrup in baking?
Yes, but it will add significant moisture and sweetness. You may need to reduce other sugars and liquids in the recipe accordingly.
How should I store opened fruit syrup?
Refrigerate it in a sealed container. Most fruit syrups will keep for several weeks to a few months when chilled.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.41 kcal/g · 0% calories from protein · 0.1 g fiber · 53.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.