Apple brown sugar syrup is a popular condiment used to add sweetness and flavor to foods and beverages. But many people wonder, just how many calories are actually in apple brown sugar syrup? In this article, we’ll take a detailed look at the calorie content of apple brown sugar syrup.
What is Apple Brown Sugar Syrup?
Apple brown sugar syrup is made by combining apple juice or apple cider with brown sugar, spices, and other ingredients. It results in a thick, sweet syrup with a delicious apple and brown sugar flavor.
Some of the key ingredients in apple brown sugar syrup typically include:
- Apple juice or apple cider
- Brown sugar
- Spices like cinnamon, nutmeg, ginger, or allspice
- Lemon juice
The exact ingredients and ratios vary between recipes, but the core components are apple juice/cider and brown sugar. The syrup can have a range of consistencies from thin to very thick depending on cooking time.
Calories in Apple Brown Sugar Syrup
The number of calories in apple brown sugar syrup depends largely on the specific recipe, ingredients, and serving size. But in general, a 2 tablespoon serving of apple brown sugar syrup contains approximately:
- 110-130 calories
This calorie estimate is based on common apple brown sugar syrup recipes made with approximately 1 cup apple juice/cider and 1 cup brown sugar, which yields about 2 cups (32 Tbsp) of syrup total.
Calorie Breakdown
To understand where those calories come from, let’s take a look at the calorie breakdown of a typical apple brown sugar syrup recipe.
For example, for 1 cup (16 Tbsp) of syrup made with:
- 1 cup apple juice (120 calories)
- 1 cup brown sugar (870 calories)
- Spices, lemon juice (~5 calories)
That’s a total of about 995 calories. Divided over 16 tablespoons of syrup, that comes out to approximately:
- 62 calories from the apple juice
- 54 calories from the brown sugar
- 5 calories from spices and lemon juice
So the majority of calories in apple brown sugar syrup comes from the brown sugar, with a smaller amount coming from the natural sugars in the apple juice. The spices and lemon juice contribute minimal calories.
Nutrition Facts
Now let’s look at the nutrition facts label for a typical serving of apple brown sugar syrup:
| Nutrition Facts | 2 tablespoons (30g) |
|---|---|
| Calories | 120 |
| Total Fat 0g | 0% |
| Sodium 15mg | 1% |
| Total Carbohydrate 30g | 11% |
| – Sugars 30g | |
| Protein 0g |
As you can see, a 2 tablespoon (30 gram) serving provides about 120 calories, all of which come from carbohydrates in the form of sugars. There is minimal fat, sodium, or protein.
Calories in Different Serving Sizes
The number of calories in apple brown sugar syrup will vary depending on the serving size consumed. Here are some common serving sizes and their approximate calorie counts:
| Serving Size | Calories |
|---|---|
| 1 tablespoon (15g) | 60 |
| 2 tablespoons (30g) | 120 |
| 1/4 cup (60g) | 240 |
| 1/3 cup (80g) | 320 |
| 1/2 cup (120g) | 480 |
As you increase the serving size, the calories go up proportionally. It’s important to carefully measure servings when adding apple brown sugar syrup to foods or drinks to keep calorie counts in check.
Comparing Apple Brown Sugar Syrup to Other Sweeteners
How does apple brown sugar syrup compare calorie-wise to other common sweeteners like sugar, honey, maple syrup, and agave nectar?
Here is a calories per tablespoon comparison:
| Sweetener | Calories per Tbsp |
|---|---|
| Granulated white sugar | 49 |
| Brown sugar | 54 |
| Honey | 64 |
| Maple syrup | 52 |
| Agave nectar | 60 |
| Apple brown sugar syrup | 60 |
Apple brown sugar syrup has a similar calorie content per tablespoon as honey, maple syrup, and agave nectar. It is slightly higher in calories than white sugar since it contains additional calories from the apple juice. So while not incredibly high in calories, apple brown sugar syrup does contain more calories ounce for ounce than plain white sugar.
Key Takeaways
- Apple brown sugar syrup provides approximately 60 calories per tablespoon, or 120 calories per 2 tablespoons.
- The majority of calories come from the brown sugar, with additional calories from the natural sugars in apple juice/cider.
- Compared to white sugar, apple brown sugar syrup contains slightly more calories due to the apple juice content.
- Carefully monitoring serving sizes is important when adding apple brown sugar syrup to foods or beverages.
Tips for Consuming Apple Brown Sugar Syrup
Here are some tips for enjoying apple brown sugar syrup without going overboard on calories:
- Use sparingly – A little syrup goes a long way flavor-wise, so just use small drizzles or dollops.
- Measure servings – Use measuring spoons or a syringe for accurate portion control.
- Substitute occasionally – Use apple syrup sparingly in place of other sugars or sweeteners.
- Mix with lower calorie ingredients – Combine with plain Greek yogurt, oatmeal, or unflavored protein shakes.
- Dilute it – Mix with water or unsweetened almond milk to take the sweet edge off.
With some modest portion control and smart mixing techniques, you can keep apple brown sugar syrup as an occasional sweet treat without going overboard on added sugars or calories.
Uses for Apple Brown Sugar Syrup
Here are some delicious ways to use apple brown sugar syrup while keeping calories in check:
Coffee and Tea
- Add 1 tsp (20 calories) to coffee or tea
- Stir into oatmeal
- Mix into plain Greek yogurt
- Drizzle over pancakes or waffles
- Blend into protein shakes or smoothies
Baking and Cooking
- Use in place of other sweeteners in baking recipes
- Brush on chicken or pork before baking
- Whisk into vinaigrettes and salad dressings
- Brush onto fish fillets before broiling
- Use to sweeten and flavor oatmeal cookies
Snacks and Desserts
- Swirl into plain Greek yogurt with fruit
- Drizzle over baked apples, sweet potatoes, or oatmeal
- Use in homemade granola or energy bar recipes
- Stir into cottage cheese or ricotta cheese
- Use as a dip for fresh fruit
With a little creativity, apple brown sugar syrup can be used in moderation to add sweetness and applesauce flavor to a wide variety of healthy recipes.
Bottom Line
Apple brown sugar syrup contains approximately 60 calories per tablespoon, or 120 calories per standard 2 tablespoon serving. The calories come predominantly from the brown sugar, with additional calories from the natural sugars in apple juice. When using apple brown sugar syrup, be mindful of portion sizes and use simple mixing techniques to keep calories in check. With some modest portion control, apple brown sugar syrup can be enjoyed occasionally without sabotaging your healthy diet.