--- title: Syrups url: 'https://foreverfreefrom.com/ingredients/syrups' markdown: 'https://foreverfreefrom.com/ingredients/syrups.md' date: '2026-11-14' description: '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 …' taxonomy: ingredient_category: - sweeteners diet: - vegan - vegetarian - dairy-free - gluten-free --- # 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](https://foreverfreefrom.com/images/f/2/7/a/3/f27a356898ce746810433e3e9cf8117fb32da070-syrups.webp "Three glass bottles of maple syrup in light, amber and dark grades") [LadyDragonflyCC](https://commons.wikimedia.org/wiki/File:US_grades_of_maple_syrup_(6963630107).jpg), [CC BY 2.0](https://creativecommons.org/licenses/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](https://foreverfreefrom.com/ingredients/honey) and [agave nectar](https://foreverfreefrom.com/ingredients/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? | Diet | Suitable? | Why | |---|---|---| | Vegan | Yes | Maple, rice and corn syrups are plant-based. Honey is not. | | Vegetarian | Yes | | | Gluten-free | Yes | Pure maple syrup has no gluten. Barley malt syrup does. | | Dairy-free | Yes | | | Keto | No | All of these syrups are mostly sugar. | | Low FODMAP | It depends | Monash 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](https://foreverfreefrom.com/recipes/iced-matcha-latte). Swapping a syrup for granulated sugar adds liquid, so reduce other liquids a little in baking. ### Substitutes for syrups | Substitute | How much | Best for | |---|---|---| | Honey | Same amount | Thicker. Not vegan, and high FODMAP. | | Agave nectar | Same amount | Vegan and neutral, but high in fructose. | | Rice malt syrup | Same amount | Low 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](https://doi.org/10.1289/ehp.1104619) 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](https://www.who.int/news/item/04-03-2015-who-calls-on-countries-to-reduce-sugars-intake-among-adults-and-children), 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 Breakfast · Snack · Vegan · Gluten free · Dairy free ### [Iced Matcha Latte](https://foreverfreefrom.com/recipes/iced-matcha-latte) Snack · Vegan · Gluten free · Dairy free ### [No-Bake Chocolate Peanut Butter Protein Bars (Vegan, Gluten-Free)](https://foreverfreefrom.com/recipes/vive-style-protein-bars) ## Sources 1. [Monash University: High and low FODMAP foods](https://www.monashfodmap.com/about-fodmap-and-ibs/high-and-low-fodmap-foods/) 2. [Jackson et al., Arsenic, organic foods, and brown rice syrup (Environmental Health Perspectives, 2012)](https://doi.org/10.1289/ehp.1104619) 3. [WHO: Guideline on sugars intake for adults and children (2015)](https://www.who.int/news/item/04-03-2015-who-calls-on-countries-to-reduce-sugars-intake-among-adults-and-children) 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](https://foreverfreefrom.com/ingredients/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](https://foreverfreefrom.com/ingredients/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](https://foreverfreefrom.com/ingredients/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](https://foreverfreefrom.com/ingredients/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](https://foreverfreefrom.com/ingredients/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](https://foreverfreefrom.com/ingredients/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](https://foreverfreefrom.com/ingredients/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](https://foreverfreefrom.com/ingredients/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](https://foreverfreefrom.com/ingredients/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 --- ## Navigation - Parent: [Ingredients](https://foreverfreefrom.com/ingredients.md) - Previous: [Sugar](https://foreverfreefrom.com/ingredients/sugar.md) - Next: [Xylitol](https://foreverfreefrom.com/ingredients/xylitol.md)