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Birch syrup: Nutritional Values & Calorie Data

Birch syrup contains 259 kcal per 100g, with 0.6g of protein, 60.5g of carbohydrates, and 0.0g of fat. Low in fat, with just 0.0g per 100g.

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UK nutrition data · FSA traffic lights · Reference Intakes

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Nutritional Overview

Birch syrup is a food item that can be part of a varied diet. Per 100g serving, it provides 259 kcal of energy, 0.6g of protein, 60.5g of carbohydrates, and 0.0g of fat.

With just 0.0g of fat per 100g, it meets the UK/EU "low fat" nutrition-claim threshold. This makes it a lighter option for those monitoring their fat intake as part of a heart-healthy or weight-management diet.

Under UK FSA traffic-light labelling, this food is classified as high in sugar with 58.1g per 100g (the threshold is 22.5g). The NHS recommends that free sugars make up no more than 5% of total daily energy intake. Portion awareness is advisable when including it regularly.

Each 100g serving contains 0.06g of salt, meeting the UK/EU "low salt" nutrition-claim threshold. The NHS recommends adults consume no more than 6g of salt per day, so choosing lower-salt foods like this one makes it easier to stay within that limit and supports healthy blood pressure. The real number behind Birch syrup is 259 kcal per 100g, worth logging rather than guessing. Our calorie nutrition counter makes that quick.

Frequently Asked Questions

How many calories are in Birch syrup?

Birch syrup contains 259 kcal per 100g, which is approximately 13% of the recommended daily intake of 2,000 kcal for an average adult.

Is Birch syrup a good source of protein?

Birch syrup contains 0.6g of protein per 100g, which is relatively low. To increase your protein intake, consider pairing it with Applied Nutrition Blackcurrant Beef-XP, Marine collogen, Soy Protein Isolate, or other protein-rich foods.

Is Birch syrup low in fat?

Yes, Birch syrup contains only 0.0g of fat per 100g, meeting the UK/EU "low fat" nutrition-claim threshold. This makes it a suitable choice for those watching their fat intake.

Is Birch syrup high in sugar?

Birch syrup contains 58.1g of sugar per 100g, which the FSA classifies as high (above 22.5g per 100g). If you are managing sugar intake, consider moderating portion sizes.

Is Birch syrup low in salt?

Yes, Birch syrup contains only 0.06g of salt per 100g, meeting the UK/EU "low salt" nutrition-claim threshold. This makes it a suitable choice for those managing their sodium intake as part of a heart-healthy diet.

Sources & References

Data source for this food

  1. Open Food Facts — product label data (Open Food Facts)

General nutrition references

  1. British Nutrition Foundation — UK nutrition science and education
  2. USDA FoodData Central — US Department of Agriculture food composition database
  3. NHS Eat Well — UK National Health Service dietary guidance
  4. British Heart Foundation — heart-healthy eating advice and dietary guidance

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

Lower Calorie Alternatives

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