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oChef » How to Substitute Sugar, Honey, and Maple Syrup

How to Substitute Sugar, Honey, and Maple Syrup

While you can often swap sweeteners like honey, brown sugar, and maple syrup for white sugar, they are not perfectly interchangeable without specific adjustments. Success depends on accounting for significant differences in moisture, acidity, and weight to ensure your recipe turns out right.

Using the wrong amount can upset the texture or browning of your baked goods. Below are the rules for making these substitutions work effectively, along with a breakdown of how they compare in calories.

Jars of honey, maple syrup, brown sugar, and white sugar arranged on a wooden table

Understanding the Differences

Before you start swapping ingredients, it helps to know why adjustments are necessary. Sweeteners vary greatly in weight and chemistry. A cup of granulated sugar weighs about 8 ounces, while a cup of honey weighs a hefty 12 ounces. This means a direct cup-for-cup swap adds significantly more material and sweetness than intended.

Moisture and acidity also play huge roles. Liquid sweeteners like honey and maple syrup add water to your batter, which can change the texture. Honey specifically adds acid, which may require baking soda to neutralize, and it causes baked goods to brown faster. Conversely, brown sugar attracts moisture, which helps keep cookies and cakes from drying out.

General Substitution Rules

These ratios act as good general guidelines for emergency substitutions. Keep in mind that flavor profiles will change depending on what you use.

  • Brown sugar for white sugar: You can generally substitute this 1 for 1. The main difference will be a moister texture and a hint of molasses flavor.

  • White sugar for brown sugar: Use 1 cup of white sugar plus 4 tablespoons of molasses to replace 1 cup of brown sugar. You should also decrease the total liquid in the recipe by 3 tablespoons.

  • Honey for sugar: Use 7/8 cup of honey for every 1 cup of sugar. Because honey is a liquid, reduce the other liquids in the recipe by 3 tablespoons. You may also need a pinch of baking soda to counteract the acidity.

  • Sugar for honey: Use 1 1/4 cups of sugar plus 1/4 cup of additional liquid to replace 1 cup of honey.

  • Maple syrup for sugar (cooking): Use 3/4 cup of maple syrup for every 1 cup of sugar.

  • Maple syrup for sugar (baking): Use 3/4 cup of maple syrup for every 1 cup of sugar, but you must decrease the total liquid in the recipe by about 3 tablespoons for each cup of syrup used.

  • Sugar for maple syrup: Use 1 1/4 cups of sugar plus 1/4 cup of additional liquid to replace 1 cup of maple syrup.

Calorie Comparison

If you are looking for the option with the fewest calories, natural syrups are actually more calorie-dense by volume than granulated sugar.

  • Granulated sugar: 46 calories per tablespoon

  • Brown sugar: 50 calories per tablespoon

  • Maple syrup: 53 calories per tablespoon

  • Honey: 64 calories per tablespoon

FAQ

Which sweetener has the most calories?

Honey has the highest calorie count among the common sweeteners listed here, with roughly 64 calories per tablespoon. Granulated white sugar has the lowest at about 46 calories per tablespoon.

How do I substitute honey for sugar in baking?

To use honey instead of sugar, use 7/8 cup of honey for every cup of sugar required. Since honey adds moisture, you must reduce the other liquids in the recipe by 3 tablespoons. It is also often recommended to add a pinch of baking soda to balance the acidity.

Can I simply swap brown sugar for white sugar?

Yes, you can usually substitute brown sugar for white sugar on a 1 to 1 basis without changing other ingredients. The result will be slightly moister and will have a molasses flavor, but the chemistry of the recipe generally holds up well.