Golden syrup is a thick, amber-coloured liquid sweetener made from partially inverted cane or beet sugar refinery syrup. It consists primarily of sucrose, glucose, and fructose and provides around 325 kcal/100g. Unlike molasses, it has a mild, buttery caramel flavour and retains very few minerals. It is used in British baking (flapjacks, treacle tart, gingerbread) and as a pouring syrup.
Weigh golden syrup directly into the mixing bowl by placing the bowl on scales and zeroing before adding — this avoids the messy transfer from spoon to bowl. Warming the tin briefly in hot water makes it flow much more easily.
Where Syrup, golden Stands Out
Macronutrients per 100g
Glycemic Index & Load
High GI food — causes a rapid rise in blood sugar. Best eaten in small portions combined with lower-GI foods, protein, or fat.
Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A low GL means this food has minimal real-world blood sugar impact.
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 58.0 mg | 3% | |
| Chloride | 42.0 mg | 5% | |
| Calcium | 16.0 mg | 2% | |
| Magnesium | 3.00 mg | 1% | |
| Phosphorus | 1.00 mg | 0% | |
| Iron | 0.400 mg | 3% | |
| Zinc | 0.100 mg | 1% | |
| Copper | 0.060 mg | 6% | |
| Manganese | 0.010 mg | 1% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin B6 | 0.000 mg | 0% | |
| Niacin (B3) | 0.000 mg | 0% | |
| Thiamin (B1) | 0.000 mg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin A (RE) | 0.000 µg | 0% | |
| Niacin equivalents (NE) | 0.000 mg | 0% | |
| Folate | 0.000 µg | 0% | |
| Pantothenic Acid (B5) | 0.000 mg | 0% | |
| Riboflavin (B2) | 0.000 mg | 0% | |
| Vitamin E (alpha-TE) | 0.000 mg | 0% | |
| Vitamin C | 0.000 mg | 0% | |
| Selenium | 0.000 µg | 0% | |
| Iodine | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 0.000 g | — | |
| Trans fat | 0.000 g | — | |
| Monounsaturated fat | 0.000 g | — | |
| Sucrose | 32.8 g | — | |
| Glucose (dextrose) | 23.1 g | — | |
| Fructose | 23.0 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 0.000 µg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% | |
| Biotin (Vitamin B7) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →