Maple Syrup
Maple Syrup is fine in moderation. Watch your portion size, especially during a flare. A typical 15 g serving is essentially purine-free. It also carries about 4.5 g of fructose per serving, which raises uric acid on its own.
General information, not a substitute for advice from your doctor or dietitian.
This is a concentrated source of sugar: high in fructose, which raises uric acid on its own. A small amount is fine, but it is easy to overdo, so we do not rate it as safe to eat freely. The fructose figure counts both free fructose and the fructose released from sucrose.
How much can I eat?
A typical serving is about 15 g, which delivers 0 mg of purines, or about 0% of a ~400 mg working daily target.
Added fructose raises uric acid on its own, so keep sugary foods and drinks small. This is the fructose, not the total sugar: a sucrose-sweetened product carries roughly twice this much sugar overall.
Evidence: Ayoub-Charette et al., J Nutr 2021 (fructose by food source) · White et al., Am J Clin Nutr 2018 (whole apple vs. a fructose drink, matched dose)
Purines are not the limit here: even a large serving stays well within a ~400 mg working daily purine target. The sugar is what climbs with the portion.
Maple Syrup fits in moderation, so portion is the thing to get right.
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Why grade C
Fine in moderation. Mind your portion size, especially during a flare.
Added fructose raises uric acid as your body breaks it down, even when the purine number looks low.
Per 100 g (for comparison)
Low for gout (< 50 mg/100g).
Very high for gout (> 15 g/100g).
This purine value is inferred, not measured directly for this food. See the sources note below for how it was derived.
Processing: NOVA 2 of 4 (processed culinary ingredient). How processing affects the grade.
Eating maple syrup as part of a bigger dish? The Dish Decoder grades the whole plate, ingredient by ingredient.