Sweeteners: Sugars, Honey, Syrups and Alternatives

Sweeteners cover the spectrum from refined cane and beet sugar through honey and tree syrups to non-nutritive alternatives such as stevia and sucralose. Nutritionally, refined sugars are essentially pure carbohydrate at around 400 kcal per 100 g. Honey, maple syrup, agave and date syrup carry small amounts of trace minerals and antioxidants, but they remain calorically equivalent to sugar in everyday quantities. Treating any sweetener as a "healthier" version of another is mostly marketing rather than meaningful nutrition.

UK guidance frames "free sugars" as the meaningful target. Free sugars are added sugars plus those naturally present in honey, syrups, fruit juice and fruit purée; the lactose in milk and the fructose locked inside whole fruit and vegetables don't count. The Scientific Advisory Committee on Nutrition recommends free sugars provide no more than 5% of daily energy intake, which works out at around 30 g for adults and less for children. Most adults in the UK currently take in roughly twice that.

The category covers four practical groups. Refined sugars (granulated, caster, demerara, light brown, dark brown, icing) are sucrose at varying processing depths; the brown forms keep small amounts of molasses for flavour but are nutritionally interchangeable with white sugar. Liquid sweeteners (honey, golden syrup, maple syrup, treacle, agave) bring distinct flavours and slightly different sweetness profiles, with golden syrup and treacle being particularly British store-cupboard staples. Non-nutritive intense sweeteners (stevia, sucralose, aspartame, acesulfame K, saccharin) provide sweetness without calories or carbohydrate, and are common in diet drinks, sugar-free chewing gum and reduced-sugar products. Sugar alcohols (xylitol, erythritol, sorbitol, maltitol) sit between the two: lower calorie than sugar, sweeter than sugar alcohols deserve some watchfulness around digestive tolerance in larger amounts.

The headline practical point: cutting overall volume of sweetener tends to matter more than swapping one type for another. Most people who reduce their daily added-sugar intake recalibrate to less-sweet drinks and foods within a few weeks. Replacing free sugar with intense sweeteners cuts calories but does little for the underlying preference for sweet flavours.

The entries below cover individual sweeteners. Each page shows per 100 g energy and total carbohydrate, with usage notes where helpful.

Agave Plant (Fresh)Fresh agave provides 68 kcal and 16.2 g of carbohydrates per 100 g — the raw plant used in traditional cooking before processing into syrup or spirits. Full guide.
Cane SyrupCane syrup provides 269 kcal and 73.1 g of sugars per 100 g — a minimally processed sugar cane juice syrup with a rich molasses character. Full nutrition and culinary guide.
Fruit-Flavoured SyrupFruit-flavoured syrup provides 261 kcal and 65.1 g of sugars per 100 g — a sweet syrup for cocktails, sodas, and desserts. Full nutrition facts and guide.
Grenadine SyrupGrenadine provides 268 kcal and 66.9 g of carbohydrates per 100 g — the iconic pomegranate-flavoured cocktail syrup. Full nutrition facts, history, and guide.
Tabletop Sweetener BlendTabletop sweetener provides 279 kcal and 76.1 g of carbohydrates per 100 g — a blend used in sachets and dispensers at cafés and restaurants. Full nutrition guide.
Molasses (Blackstrap)Molasses provides 290 kcal and 74.7 g of sugar per 100 g — a rich by-product of sugar refining, concentrated in iron, calcium, and B vitamins. Full nutrition guide.
Brown SugarBrown sugar provides 380 kcal and 98.1 g of carbohydrates per 100 g — white sugar with molasses added back for colour and flavour. Full nutrition facts and baking guide.
Chocolate SyrupChocolate syrup provides 153 kcal and 34.6 g of carbohydrates per 100 g — a sweet chocolate-flavoured topping and mixing syrup. Full nutrition facts and guide.
Corn Syrup (Glucose Syrup)Corn syrup (glucose syrup) provides 286 kcal and 77.6 g of sugars per 100 g — a processed glucose syrup used in confectionery and baking. Full nutrition facts and guide.
Table Syrup Blend (Pancake Syrup)Table syrup blend (pancake syrup) provides 265 kcal and 69.6 g of carbohydrates per 100 g — a blended sweetener syrup for pancakes and waffles. Full nutrition guide.
Agave (Cooked, Southwestern)Cooked agave provides 135 kcal and 32 g of carbohydrates per 100 g — a traditional Southwestern food prepared by pit-roasting agave hearts. Full guide and history.
Agave (Dried, Southwestern)Dried agave provides 341 kcal and 82 g of carbohydrates per 100 g — concentrated dried agave used as a traditional food ingredient. Full nutrition facts and guide.
HoneyHoney provides 304 kcal and 82.4 g of sugars per 100 g. Full nutrition facts, history, antimicrobial evidence, varieties, and a complete culinary guide.
White Sugar (Granulated)White granulated sugar provides 387 kcal and 99.98 g of carbohydrates per 100 g — pure sucrose, the world's most widely used sweetener. Full nutrition facts and guide.
Icing Sugar (Powdered Sugar)Icing sugar (powdered sugar) provides 389 kcal and 99.8 g of carbohydrates per 100 g — finely milled sugar for icings and dustings. Full nutrition facts and baking guide.
Maple SugarMaple sugar provides 354 kcal and 90.9 g of carbohydrates per 100 g — crystallised maple sap with a distinctive caramel character. Full nutrition facts and culinary guide.
Malt Syrup (Barley Malt)Malt syrup provides 318 kcal and 71.3 g of sugars per 100 g — a rich, complex sweetener made from sprouted barley. Full nutrition facts, history, and culinary guide.
Maple SyrupMaple syrup provides 260 kcal and 67 g of carbohydrates per 100 g. Full nutrition facts, a guide to grades, minerals, and complete culinary uses.
Sorghum SyrupSorghum syrup provides 290 kcal and 74.9 g of sugars per 100 g — an American Southern sweetener from sweet sorghum cane with a complex molasses character. Full guide.
Sugar-Free SyrupSugar-free syrup provides 51 kcal and virtually zero sugar per 100 g — sweetened with artificial sweeteners. Full nutrition facts, ingredient guide, and health context.
Pure Maple SyrupPure maple syrup provides 270 kcal and 67.4 g of carbohydrates per 100 g. Full nutrition facts, history, grades, minerals, and a complete culinary guide.
Sweetener SyrupSweetener syrup provides 310 kcal and 76.4 g of carbohydrates per 100 g — a liquid sweetener blend for cooking and beverages. Full nutrition facts and guide.
Baking Sweetener BlendBaking sweetener blend provides 388 kcal and 97.1 g of carbohydrates per 100 g — a sugar and artificial sweetener blend for reduced-calorie baking. Full nutrition guide.
Turbinado Sugar (Raw Cane)Turbinado sugar provides 399 kcal and 99.8 g of carbohydrates per 100 g — a minimally refined raw cane sugar with large golden crystals. Full nutrition facts and guide.
Sugar Substitute BlendSugar substitute blend provides 347 kcal and 84.8 g of carbohydrates per 100 g — a blend of sugar bulking agents and high-intensity sweeteners. Full guide.
Stevia Extract PowderStevia extract provides 0 kcal — a zero-calorie natural sweetener from the Stevia rebaudiana plant, 200–400 times sweeter than sugar. Full guide, evidence, and baking tips.
Flavoured Chocolate Syrup (Nestle)Nestle flavoured syrup provides 269 kcal and 67.2 g of carbohydrates per 100 g — a commercial flavoured syrup for beverages and desserts. Full nutrition facts.