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Maple, Rice and Pancake Syrups: Free-From Answers

Pure maple syrup is vegan, gluten-free and low FODMAP. Pancake syrup is mostly corn syrup, and brown rice syrup can carry arsenic. Compare them here.

Also called maple syrup, pancake syrup, rice malt syrup, brown rice syrup

Suitable for

  • Vegan: yes
  • Vegetarian: yes
  • Gluten-free: yes
  • Dairy-free: yes
  • Keto: no
  • Low FODMAP: it depends

Contains

None of the major allergens as an ingredient

Three glass bottles of maple syrup in light, amber and dark grades
LadyDragonflyCC, CC BY 2.0, via Wikimedia Commons, converted to WebP

This page compares the pourable sweeteners people reach for instead of sugar: pure maple syrup, pancake syrup, rice malt syrup and brown rice syrup. Honey and agave nectar have their own pages.

The diet answers and nutrition below are for pure maple syrup. The main free-from points: maple and rice malt syrup are low FODMAP, honey is not, and pancake syrup is a different product from maple.

Is syrups vegan, gluten-free or allergen-free?

DietSuitable?Why
VeganYesMaple, rice and corn syrups are plant-based. Honey is not.
VegetarianYes
Gluten-freeYesPure maple syrup has no gluten. Barley malt syrup does.
Dairy-freeYes
KetoNoAll of these syrups are mostly sugar.
Low FODMAPIt dependsMonash lists maple syrup and rice malt syrup as low FODMAP, and honey as high.

Using syrups in the kitchen

How to use syrups

Maple syrup suits pancakes, porridge, dressings and drinks such as an iced matcha latte. Swapping a syrup for granulated sugar adds liquid, so reduce other liquids a little in baking.

Substitutes for syrups

SubstituteHow muchBest for
HoneySame amountThicker. Not vegan, and high FODMAP.
Agave nectarSame amountVegan and neutral, but high in fructose.
Rice malt syrupSame amountLow FODMAP and mild. Check its arsenic testing.

How to store syrups

Once opened, keep pure maple syrup in the fridge, as it can grow mould at room temperature. Pancake syrup, honey and rice syrup keep in the cupboard.

What to look for when buying syrups

Pure maple or pancake syrup? Pure maple syrup lists only maple syrup. "Pancake" or "table" syrup is a different product, usually based on corn syrup, and USDA lists versions made "with 2% maple".

Brown rice syrup and arsenic. A 2012 Dartmouth study found that organic brown rice syrup can contain high levels of inorganic arsenic. A toddler formula using it as the main ingredient had up to six times the US drinking-water limit. If you use rice syrup often, ask the brand for its arsenic results.

Side effects and who should be careful

All of these syrups count as free sugars in the WHO guideline, which suggests keeping free sugars below 10% of daily energy.

Questions about syrups

Is maple syrup low FODMAP?

Yes. Monash lists maple syrup as a low FODMAP sweetener, unlike honey and agave.

Is maple syrup vegan?

Pure maple syrup is vegan: it is boiled-down tree sap. Check flavoured syrups for honey or butter.

Is pancake syrup the same as maple syrup?

No. Pancake syrup is usually corn syrup with flavouring. Pure maple syrup lists only maple syrup.

Recipes with syrups

Sources

  1. Monash University: High and low FODMAP foods
  2. Jackson et al., Arsenic, organic foods, and brown rice syrup (Environmental Health Perspectives, 2012)
  3. WHO: Guideline on sugars intake for adults and children (2015)

Last fact-checked 12 November 2026.

General information only, not medical advice. If you have an allergy or a health condition, check with your doctor or dietitian.

Similar ingredients

Sweeteners

Agave Nectar

Agave nectar is a vegan syrup from the agave plant. Most of its sugar is fructose, so it is not a low FODMAP or keto choice, despite its health image.

  • Vegan: yes
  • Gluten-free: yes
  • Dairy-free: yes

Sweeteners

Allulose

Allulose is a rare sugar that browns like sugar but has 0.4 kcal per gram. US labels leave it out of sugars, but EFSA could not confirm its safety in 2025.

  • Vegan: yes
  • Dairy-free: yes

Sweeteners

Coconut Sugar

Coconut sugar is dried coconut-blossom sap. It is vegan and swaps 1:1 for sugar, but it is still sugar and is low FODMAP only at about one teaspoon.

  • Vegan: yes
  • Gluten-free: yes
  • Dairy-free: yes

Sweeteners

Erythritol

Erythritol is a sugar alcohol with almost no calories, used in most stevia and monk fruit blends. A 2023 study linked high blood levels to heart events.

  • Vegan: yes
  • Dairy-free: yes

Sweeteners

Honey

Honey is a bee-made syrup that is about 41% fructose by weight. It is not vegan, it is high FODMAP, and it is not safe for babies under one.

  • Vegan: no
  • Gluten-free: yes
  • Dairy-free: yes

Sweeteners

Monk Fruit

Monk fruit extract is intensely sweet, so packs use very little of it. Most granulated monk fruit sweeteners are about 99% erythritol, which matters for FODMAPs.

  • Vegan: yes
  • Dairy-free: yes

Sweeteners

Stevia

Stevia sweeteners use purified steviol glycosides, but most packs are mainly erythritol, dextrose or maltodextrin. Some tablets even contain milk.

  • Vegan: it depends
  • Gluten-free: yes
  • Dairy-free: it depends

Sweeteners

Sugar

White sugar is sucrose from sugar cane or sugar beet. It is gluten-free and low FODMAP, but some cane sugar is filtered through animal bone char.

  • Vegan: it depends
  • Gluten-free: yes
  • Dairy-free: yes

Sweeteners

Xylitol

Xylitol is a sugar alcohol in sugar-free gum and sweeteners. It has 2.4 kcal per gram, can upset the gut, and is very dangerous for dogs, even in small amounts.

  • Vegan: yes
  • Dairy-free: yes