Foundation for Diet and Health

The best perspective for your health

The best perspective for your health

The best perspective for your health

The best perspective for your health

Agave syrup

Agave syrup, which is used as a sweetener, dissolves quickly in both warm and cold liquids. For vegans, it is a good alternative to honey.
99/00/01  LA:ALA

Agave syrup is a natural sweetener, which is often used in place of sugar to sweeten hot and cold drinks.

General information:

From Wikipedia: Agave nectar (more accurately called agave syrup) is a sweetener commercially produced from several species of agave, including Agave tequilana (blue agave) and Agave salmiana. Agave syrup is sweeter than honey and tends to be less viscous. Most agave syrup comes from Mexico and South Africa.”


“To produce agave syrup from the Agave americana and A. tequilana plants, the leaves are cut off the plant after it has been growing for seven to fourteen years. The juice is then extracted from the core of the agave, called the piña. The juice is filtered, then heated to break the complex components (the polysaccharides) into simple sugars. The main polysaccharide is called inulin or fructosan and is mostly fructose. This filtered juice is then concentrated to a syrupy liquid, slightly thinner than honey. Its color varies from light- to dark-amber, depending on the degree of processing.

Agave salmiana is processed differently from Agave tequiliana. As the plant develops, it starts to grow a stalk called a quiote. The stalk is cut off before it fully grows, creating a hole in the center of the plant that fills with a liquid called aguamiel. The liquid is collected daily. The liquid is then heated, breaking down its complex components into fructose and glucose and preventing it from fermenting into pulque.

An alternative method used to process the agave juice without heat is described in a United States patent for a process that uses enzymes derived from the mold Aspergillus niger to convert the inulin-rich extract into fructose. Aspergillus niger, a fungus commonly used in industrial fermentations, is "generally recognized as safe" (GRAS) by the U.S. Food and Drug Administration.”


“Agave nectar consists primarily of fructose and glucose. One source gives 47% fructose and 16% glucose; another gives 56% fructose and 20% glucose. These differences probably reflect variation from one vendor of agave nectar to another.”

Culinary uses:

Agave syrup is 1.4 to 1.6 times sweeter than sugar and is often substituted for sugar or honey in recipes. In cooking, it is commonly used as a vegan alternative to honey. Agave syrup dissolves quickly and so it can be used as a sweetener for cold beverages such as iced tea. It is added to some breakfast cereals as a binding agent.

Agave syrups are sold in light, amber, dark, and raw varieties:

  • Light agave syrup has a mild, almost neutral flavor, and is therefore sometimes used in delicate-tasting dishes and beverages.
  • Amber agave syrup has a medium-intensity caramel flavor and is therefore used in dishes and drinks with stronger flavors.
  • Dark agave syrup has stronger caramel notes and imparts a distinct flavor to dishes, such as some desserts, poultry, meat, and seafood dishes.

Both amber and dark agave syrups are sometimes used "straight out of the bottle" as a topping for pancakes, waffles, and French toast. The dark version is unfiltered and therefore contains a higher concentration of the agave plant's minerals. Raw agave syrup also has a mild, neutral taste. It is produced at temperatures below 118 °F (48 °C) to protect the natural enzymes, so this variety could be considered an appropriate sweetener for raw foodists.”

Health effects:

“The impact of agave syrup on blood sugar (as measured by its glycemic index and glycemic load) is comparable to fructose, which has a much lower glycemic index and glycemic load than table sugar (sucrose).”

Nutritional Information per 100g 2000 kCal
Energy 310 kcal15.5%
Fat/Lipids 0.45 g0.6%
Saturated Fats 0 g0.0%
Carbohydrates (inc.dietary fiber) 76 g28.3%
Sugars 68 g75.6%
Fiber 0.2 g0.8%
Protein (albumin) 0.09 g0.2%
Cooking Salt (Na:4.0 mg)10 mg0.4%
Recommended daily allowance according to the GDA.
Protein (albumin)
Cooking Salt

Essential Nutrients per 100g with %-share Daily Requirement at 2000 kCal
VitVitamin K 22 µg30.0%
VitVitamin C (ascorbic acid) 17 mg21.0%
VitVitamin B6 (pyridoxine) 0.23 mg17.0%
VitFolate, as the active form of folic acid (née vitamin B9 and B11) 30 µg15.0%
VitRiboflavin (vitamin B2) 0.16 mg12.0%
VitThiamine (vitamin B1) 0.12 mg11.0%
VitVitamin E, as a-TEs 0.98 mg8.0%
VitNiacin (née vitamin B3) 0.69 mg4.0%
MinSelenium, Se 1.7 µg3.0%
VitVitamin A, as RAE 8 µg1.0%

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids, (SC-PUFA) 2000 kCal
Alpha-Linolenic acid; ALA; 18:3 omega-3 0 g< 0.1%
Linoleic acid; LA; 18:2 omega-6 0 g< 0.1%

Essential amino acids 2000 kCal

Vitamins 2000 kCal
Vitamin K 22 µg30.0%
Vitamin C (ascorbic acid) 17 mg21.0%
Vitamin B6 (pyridoxine) 0.23 mg17.0%
Folate, as the active form of folic acid (née vitamin B9 and B11) 30 µg15.0%
Riboflavin (vitamin B2) 0.16 mg12.0%
Thiamine (vitamin B1) 0.12 mg11.0%
Vitamin E, as a-TEs 0.98 mg8.0%
Niacin (née vitamin B3) 0.69 mg4.0%
Vitamin A, as RAE 8 µg1.0%
Vitamin D 0 µg< 0.1%

Essential macroelements (macronutrients) 2000 kCal
Sodium, Na 4 mg1.0%
Calcium, Ca 1 mg< 0.1%
Magnesium, Mg 1 mg< 0.1%
Phosphorus, P 1 mg< 0.1%
Potassium, K 4 mg< 0.1%

Essential trace elements (micronutrients) 2000 kCal
Selenium, Se 1.7 µg3.0%
Iron, Fe 0.09 mg1.0%
Copper, Cu 0.01 mg1.0%
Zinc, Zn 0.01 mg< 0.1%
Manganese, Mn 0 mg< 0.1%