It’s a breakfast and brunch go-to for some. But is maple syrup gluten free? Find out if this pantry staple is compatible with a gluten-free diet.
I mostly use maple syrup on pancakes, waffles, and French toast. And I also sometimes swap this natural sweetener for sugar in baked goods.
If you have Celiac disease or a gluten sensitivity, you may already be used to whipping up gluten-free versions of those dishes. But is there gluten in maple syrup itself?
The good news is that real maple syrup is gluten free. It’s derived from the sap of the maple tree and naturally contains no gluten.
But does that also apply to other kinds, like imitation maple syrup? I’ve looked into and have the answer.
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What is maple syrup?
Real maple syrup is made by harvesting the sap from maple trees, then essentially boiling it until the sugars are concentrated and it turns into syrup.
It’s produced in four grades, including Golden, Amber, Dark, and Very Dark. The lighter the color, the more mild it tastes. By contrast, Very Dark types of maple syrup will have a strong maple flavor.
Since the maple sap used to make it is made up mostly of water and sucrose, sometimes along with other added sugar, maple syrup is naturally gluten free.
That said, it’s a good idea to read the product label to make sure it doesn’t include any gluten ingredients.
What are imitation syrups?
Imitation syrups are often marketed and sold alongside real maple syrup in the grocery store, but they contain very different ingredients.
In most cases, corn syrup or high fructose corn syrup, some natural and artificial flavors and colors, preservatives, and thickeners or stabilizers like cellulose gum are the main ingredients.
None of these are gluten-containing ingredients, so generally these syrups are also considered safe for those with Celiac disease, a gluten allergy, or other gluten sensitivities.
You can tell the difference between real and artificial maple syrup by the label. Natural maple syrup will include phrases like “100% real maple syrup” or “pure maple syrup.” Imitation syrup is often labeled “original syrup” or “pancake syrup.”
Gluten free maple syrup brands
If you’re looking for a gluten-free real maple syrup, you’re in luck. Plenty of brands are available to choose from, both at grocery stores and online. Here are a few common ones:
- Whole Foods Organic Maple Syrup
- Trader Joe’s 100% Pure Maple Syrup
- Kirkland Organic Pure Maple Syrup
- Good & Gather 100% Pure Maple Syrup
- Maple Grove Farms Organic Maple Syrup
- Vermont Maple Syrup
- Butternut Mountain Farm 100% Pure Organic Maple Syrup
- Hidden Springs Vermont Maple Syrup (Premium and Organic)
- Nova Maple Syrup
- Barred Woods Pure Vermont Maple Syrup
Gluten free imitation syrups
Imitation syrups are often more well-known than natural ones as they’ve been around — and heavily marketed — for decades. Here are some of the most popular artificial syrup varieties:
- Mrs. Butterworth’s Original Syrup
- Pearl Milling Company Original Syrup (formerly Aunt Jemima)
- Log Cabin Original Syrup
- Great Value Original Syrup
These syrups list no gluten products on their ingredients list and should be compatible with a gluten-free diet. But be sure to read the label carefully as some can come in different flavor varieties that may use additional ingredients. You want to avoid syrup with any barley or wheat products.
What’s the difference between maple syrup and maple extract?
Both are derived from the sap of maple trees, however, maple extract is a concentrated form that has an intense maple taste. It’s used mostly in baked goods to produce deeper, sweet flavors, but you can also use it in everything from ice cream to mousse. Like maple syrup, natural maple extract is gluten-free, barring the addition of any gluten-containing products.
FAQ
Yes, maple syrup can be a great substitute for sugar. But keep in mind that it’s sweeter than sugar, so you’ll want to use less. A good conversion ratio is 3/4 of maple syrup for every 1 cup of sugar. Also, maple syrup will increase the amount of liquid in your recipe, so it’s a good idea to reduce some of the other liquids by 2-3 tablespoons per cup of syrup that you use.
It’s best to keep maple syrup containers in a cool, dry place like a pantry. Properly stored, unopened syrup can last for about a year. It’s best to keep opened maple syrup in the fridge. It should be consumed within a year, but be sure to check the best-by date.
More gluten-related food answers
Discover whether some other common food items are gluten free or not. Check out these posts.
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